Carbohydrates are an extremely important part of a healthy diet. However, they have gotten a bad reputation over the years owing to the popularity of carb restricted diets such as keto and Atkins, among others.
So you certainly don’t want to remove them from your plate. In fact, it is recommended that we consume about half of our overall calories for the day in the form of carbohydrates. The more we are able to choose nutrient-dense foods, the more straightforward it is to really feel satisfied — and also want less of the not-as-healthy carbs which find their way into our day in sly ways.
While all carbohydrates will break down into glucose, the best carbs for your health and energy levels are complex carbs. This is as opposed to simple carbohydrates, which are found in sugary beverages, sweetened dairy products and white, refined grains such as rice, pasta and bread. The carbs that you’ll eat in their closest-to-nature state as possible are the ones that you’ll need to follow.
Examples of complex carbs are the following:
- Vegetables,
- Fruits,
- Pulses,
- Legumes,
- Unsweetened dairy products, as well as
- 100% whole grains, such as brown rice, quinoa, wheat and oats.
They contain differing amounts of fibre, which assists with keeping you fuller longer and help in digestion. In addition, dairy products provide protein in addition to carbs from the naturally occurring sugar lactose.
Oatmeal
Begin your morning with whole grains. Carbohydrates are the body’s main source of energy. And they’re not as evil as you think. Whole grains, such as oatmeal, are absorbed slower, so giving you a longer-lasting boost. In addition, oats contain B vitamins such as niacin, thiamin, and folate. These work together in order to help your body to metabolise energy.
Quinoa
With high levels of fibre and more protein than is found in rice or barley, quinoa could be beneficial for those people who are looking to manage their weight. One reason for this is the filling nature of protein and fibre which assists us with managing our appetite. In addition, quinoa has a low glycaemic index (GI) so its slower energy release makes it less likely to trigger cravings and stimulate hunger.
Legumes
Legumes are valued across the world as a viable and inexpensive meat alternative. These are considered to be the second most crucial food source after cereals. Legumes are nutritionally valuable, offering proteins (20–45%) with essential amino acids, complex carbohydrates (±60%) and dietary fibre (5–37%).
Also, legumes have no cholesterol and are generally low in fat, with ±5% energy from fat, with the exception of peanuts (±45%), chickpeas (±15%) and soybeans (±47%) and provide essential minerals and vitamins. This makes them ideal for snacking on while enjoying Indian casino games.
Potatoes
Potatoes are nutrient powerhouses. These can pack up to 4 grams of plant-based protein, nearly 5 grams fibre and 25% of the potassium that you need for the day. Best cooking methods include baking, roasting, grilling or broiling, be it white, purple, blue or sweet (a.k.a. orange).