Carbs – to eat or not to eat? Everyone is asking this question now. You have probably heard of low carb diet, carb-free diet, ketogenic diet, they are gaining popularity now as they may help people to lose weight. But is it really healthy in the long run?
Do you know that there are “bad” and “good” carbs.
Yes – there are good carbs out there that don’t make you put on weight and sometimes even help you to burn it.
The most important is to eat a right amount in the right time.
Let’s talk first about the difference between Good Carbs and Bad Carbs.
If we asked you now what are carbs, your most likely answer will be – cakes, muffins, bread, pastas and cereals. Yes, you are absolutely right. Those are carbs, Bad Carbs to be precise!
What you might not know is that many fruits, vegetables, beans and legumes are carbs as well, they are called Good Carbs and you should be eating a lot of these good carbs to maintain a healthy and nutritious diet and good wellbeing.
We have prepared a list of our most favourites carbs here, they’re some of the healthiest foods you could eat.
Best Good Carbs to Eat
You probably think that bananas are extra sweet and contain lots of sugar. The secret is all in how you eat them. Unripened bananas, which are not too sweet, have high levels of resistant starch and are a great source of food without affecting your waistline, or your blood sugar in any way. Bananas help you reach your weight-loss goals, keep your digestion going, provide important nutrients for your muscles, heart and eye health.
Dates are rich in several vitamins, minerals and fibre. These delicious fruits contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health.
This superfood is known as a high-energy food because of its high carbohydrate content. Quinoa is food of high protein quality and is source of all essential amino acids. It provides a variety of antioxidant phytonutrients and anti-inflammatory polysaccharides. Quinoa is a very good source of manganese, phosphorus, copper, magnesium, dietary fibre, folate, and zinc.
The soluble fibre in beans helps lower levels of “bad” cholesterol in the blood, lowering heart-disease risk. And by slowing down carbohydrate absorption, soluble bean fibre fends off unwanted peaks and drops in blood glucose levels – especially good to people with diabetes. Beans also provide substantial insoluble fibre, which can keep digestive problems away.
5. Sweet potatoes
Sweet potatoes are an excellent source of vitamin A and C, manganese, copper, pantothenic acid, and vitamin B6. Plus they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2, and phosphorus.
6. Vegetables, fresh or frozen
Veggies of any colour are ideal sources of the complex carbs that deliver fibre and muscle-building nutrients. Diets rich in foods containing fibre, such as some vegetables, may reduce the risk of heart disease, obesity, and type 2 diabetes
7. Whole grains
Ditch the white bread and white rice in favour of the good carbs found in oats, brown rice, wild rice, buckwheat and millet.
Berries are very low-glycemic index fruits, which don’t spike your blood sugar. In addition to being low on the glycemic index, these good carbs are also very high in antioxidants. Eat them on a daily basis!
Not all carbohydrates are bad, and the ones we have listed definitely won’t make you gain weight.