13 good carbs sources:
- Dietitian.Lauren Hmede
- Mar 27, 2019
- 2 min read
Introduction:
There are many reasons you may look for high carbs food for example you aim to improve your gut health or even you are an athlete and you are looking for best energy food. Simply you may have some combination food and you need to avoid pairing high carbs food with high protein and fat food.
Whatever is the reason you are looking for, identifying carbs food is not simply by their sweet taste for example vegetables are carbs you may add some lentils or seeds.
So let us define the most important carbs sources.
1. Sweet Potatoes (1 cup = 27g)
Sweet potatoes are good source of fibre and antioxidant so they have slow digestion and then they will result in a stable blood sugar.
In addition they are good source of vitamin A, C and B6 so they are important for energy.
2. Butternut Squash (1 cup = 16g)
Butternut squash is a great source of many vitamins like B6, folate, manganese, thiamin, niacin and vitamin E among others. It contains carotenoids and other antioxidants to help decrease inflammation and promote health.
3. Black-eyed peas (1 cup = 100g)
Black-eyed peas are a great source of fiber, which helps to improve digestion. They also help your body increase folate intake, lower blood pressure and prevent anaemia.
4. Green peas (1 cup = 120g)
Green peas are a good source of antioxidants as well as fiber, and they’re a good source of vitamins A, C and K. They are also a good source of plant-based protein.
5. Carrots (1 cup = 12g)
Carrots are an excellent source of beta-carotene, vitamin K, potassium, fiber and antioxidants. In addition they are naturally sweet.
6. Pumpkin (1 cup = 8g)
They are rich in vitamin C, potassium and fibre. Their consumption is linked to lower level of LDL.
7. Beans (white, lima, pinto, etc.) (1 cup = 112-122g)
They are great source of fibre and protein. In addition they are rich in B vitamins, iron, folate, calcium, phosphorous, zinc and potassium.
8. Barley (1 cup = 135g)
It is rich in soluble fibre that supress appetite, in addition it lowers blood sugar and cholesterol. It is good for normal bowel movement.
9. Rolled oats (1 cup = 32g)
They are complex carbs so they keep you filling and prevent cravings throughout the day. Moreover, they are good for blood sugar and they provides your body with needed energy.
10. Quinoa (1 cup = 40g)
It is rich in protein and it also has a good dose of unsaturated fats, fiber and B vitamins.
11. Kamut (1 cup = 48g)
It is an ancient grain rich in omega-3 and protein and it reduces cholesterol and lower blood sugar. It also helps to prevent or reduce inflammation in the body.
12. Amaranth (1 cup =126g)
Amaranth is a gluten-free source of carbohydrates and a complete protein with tons of fiber. Its biggest benefit is its anti-inflammatory powers. It also contains calcium and magnesium, which help with blood sugar regulation and weight loss.
13. Fruit
They are healthy carbs option. In addition they are loaded with antioxidants and they are easily founded.
Sources:
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