Healthy carbs choices

Oats:

They are rich in probiotic and they are important for gut health in addition they are rich in beta-glucan a soluble fibre that has been linked to lower cholesterol level.

Sweet potatoes:

Per serving they offer 4 grams of protein, 5 grams of fibre and 25% of potassium daily needs.

Bake, roast or grill them and choose ½ or one piece as serving

Quinoa:

It is a good source of protein, fibre, vitamins and minerals.

In addition it is a good source of B vitamins that are needed to convert food for energy.

Prunes:

They are rich in potassium, calcium and magnesium.

They are good for bones and GI tract.

They lower blood pressure, risk of diabetes and heart disease.

Pulses:

They are the edible seeds of beans, peas and lentils.

They are rich in protein, fibre and B vitamins.

They offer per half cup 8 grams of protein.

Pumpkin:

One cup of puree provides 0.5 grams of fat and 83 calories only.

It is rich in vitamin A, antioxidant, iron, Beta-carotene.

Buckwheat:

It is gluten free and 100% whole grains.

It is rich in phytonutrients, antioxidants and fibre.

It lowers chronic diseases.

Tart cherries:

They provides your body with phenolic compounds which enhance melatonin production needed for sleep and muscles.

It is important for athlete’s recovery after exercise.

Juices are high in sugar but you can still use them as dried fruit.

Taro:

It is a starchy root.

It contains double amount of fibre as 5 grams per cup compared to spuds.

It is rich in antioxidants, minerals and zinc.

Beets:

They are rich in vitamin C and antioxidants.

They boost immunity and skin.

They provide 20% of folate and they are rich in B vitamins that may protect against cognitive decline.

Yogurt:

It is high in protein and probiotics.

Always choose kind with 5 or more strains.

Cassava:

It is wheat substitute. It is rich in fibre and minerals.

It is gluten, nuts and dairy free.

It is concentrated in carbs so moderation is the key.

Banana:

It is rich in both magnesium and potassium.

It is a plant-prebiotic.

Carrots:

They are rich in polyphenol and flavonoids in addition to carotenoids.

They are rich in immunity-boosting carotene and fibre.

Sources:

https://www.goodhousekeeping.com/health/diet-nutrition/g26860631/healthy-carbs/

https://www.self.com/story/healthy-carbs-registered-dietitians-love