The 18 super healthy foods loaded with healthy carbs are those foods which are meant to furnish you with the required nutritional components you need for optimal healthy living.
Healthy foods are described as foods that are believed to contribute to personal or public health. In descending order of generality it may refer to:
Getting the right foods with healthy carbs is paramount to achieving your health goal in life.
What Are Carbs Or Carbohydrates:
Carbs, or carbohydrates, are molecules that have carbon, hydrogen and oxygen atoms.
In nutrition, “carbs” refers to one of the three macronutrients. The other two are protein and fat.
Dietary carbohydrates can be split into three main categories:
- Sugars: Sweet, short-chain carbohydrates found in foods. Examples are glucose, fructose, galactose and sucrose.
- Starches: Long chains of glucose molecules, which eventually get broken down into glucose in the digestive system.
- Fiber: Humans cannot digest fiber, although the bacteria in the digestive system can make use of some of them.
The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.
Fiber is an exception. It does not provide energy directly, but it does feed the friendly bacteria in the digestive system. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy.
Here Are The List Of the 18 Super Healthy Foods Loaded With Healthy Carbs:
Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And: you’ll immediately feel lighter. Barley acts as a bulking agent, which can help push waste through the digestive tract.
Breadfruit, a member of the jackfruit family, is the weirdest (and maybe the greatest) food you’ve never heard of. When cooked, this tropical superfruit is actually very similar in texture to that of freshly baked bread, hence its name. Like bread, breadfruit is an amazing source of carbohydrates (27 g), as well as plant-based proteins, vitamins, essential amino acids, minerals and in fact, one large single fruit can satisfy the daily carb needs of a family of five.
Quinoa is a nutritious seed that has become incredibly popular in the natural health community. It is classified as a pseudocereal, a seed that is prepared and eaten like a grain. Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber.
Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits including improved blood sugar control.
It does not contain any gluten, making it a popular alternative to wheat for those on a gluten-free diet. Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may aid in weight loss.
#4. Black Beans:
The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that top-up muscle growth, and copper, which strengthens tendons. On top of that, a study in spain has also shown that consuming four weekly servings of beans or legumes accelerates weight loss.
You may not be familiar with taro, but its root (called a corm) is one of the most popular root vegetables in Asia, South America, and parts of the Pacific Islands. When cooked, its natural sugars give it a sweet, nutty flavor. Nutritionally speaking, taro is one of the finest sources of dietary fibers. One cup of taro sliced and cooked yields nearly 7g of fiber and has less than 1g of sugar—both of which comprise its 46g of total carbohydrates. The slow-digesting complex carbs help to gradually raise your blood sugar levels, giving you longer-lasting energy.
Blueberries and other berries are among the most nutritious sources of carbohydrate when it comes to fruit. The’re rich in vitamins, minerals, and can even turn white fat into calorie-burning beige fat. They aren’t the most concentrated source of carbs; a cup of blueberries has 10g (7g from sugar, 2 from fiber), but they do have incredibly high antioxidant levels and a multitude of health benefits thanks to their polyphenols.
Bananas are easy to digest, loaded with fast-acting carbohydrates (one large banana provides 31 grams of carbs), and packed with potassium, which aids in maintaining nerve and muscle function. Basically this is nature’s own version of the perfect pre- or post-workout snack. To amplify the health benefits, add some nut butter to promote muscle recovery and repair.
Oats are a great source of many vitamins, minerals and antioxidants, raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in a powerful soluble fiber called oat beta-glucan.
Oats are also a relatively good source of protein, containing more than most grains. Research suggests that oats may reduce the risk of heart disease by lowering cholesterol levels.
Beetroots are a purple root vegetable, commonly referred to as beets. raw and cooked beets contain about 8–10% carbs, mainly from sugar and fiber.
They are packed with vitamins, minerals, potent antioxidants and plant compounds. Beets are also high in inorganic nitrates, which transform into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases.
Kamut is a grain native to the Middle East. Rich in heart-healthy omega-3 fatty acids, it’s also high in protein while low in calories. A half-cup serving has 30% more protein than regular wheat (six grams), with only 140 calories. Eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found.
Chestnuts are different from other nuts in that they have very little protein or fat. They’re chiefly made of starch—comparable to sweet potatoes, actually—and their calories come primarily from carbohydrates, which is comparable to wheat and rice (44g carb per 100g—11g from sugar, 8g from fiber). Chestnuts are exceptionally rich in vitamin C, folates, and monounsaturated fats like oleic acid to boot.
They are many health benefits of apples most of us are willing to get, Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre the right carbs— like apples — will fill you up without costing you too many calories.
#13. Low-fat yogurt:
An 8oz serving of nonfat, plain Greek yogurt has 11g of carbohydrates (6g of sugar), making it a good pre- or post-workout because it’ll give you quick energy. If you’ve sworn yourself off dairy, know that calcium plays a role in muscle contraction, keeping your heart healthy, and regulating your metabolism.
#14. Brown rice:
Brown rice is a great staple because it’s filling and inexpensive. It’s also one of the richest sources of carbohydrates among grains (45g per cooked cup). With 4g of fiber, it provides long-lasting energy and promotes less fat storage as compared to white rice. Other top-tier sources of fiber-rich carbohydrates include buckwheat and quinoa.
In addition to warding off prostate, breast, lung and skin cancers, this flowery vegetable can also help you whittle your middle. According to experts, broccoli contains a phytonutrient called sulforaphane that increase testosterone and fights off body fat storage. It’s also rich in vitamin C.
The green (spinach) is overflowing with protein (just one cup of the steamed variety has as much protein as a medium hard-boiled egg), a nutrient that aids post-pump muscle recovery and growth. And remember: The more muscle mass you have, the more calories you burn at rest! What’s more, the leafy green is also rich in thylakoids, a compound that’s been shown to significantly reduce cravings and promote weight loss.
They are mainly composed of water and contain 11.8% carbs. Oranges are also a good source of fiber.
Oranges are especially rich in vitamin C, potassium and some B vitamins. In addition, they contain citric acid as well as several very potent plant compounds and antioxidants. Eating oranges may improve heart health and help prevent kidney stones. They may also increase your uptake of iron from food, reducing the risk of anemia.
Grapefruit is a citrus fruit with a sweet, bitter and sour flavor, contains about 9% carbs and has high amounts of several vitamins, minerals and plant compounds. Eating grapefruit can aid weight loss and reduce insulin resistance.
Furthermore, eating grapefruit may help prevent kidney stones, lower cholesterol levels and protect against colon cancer.
Enjoy The 18 super healthy foods loaded with healthy carbs:
As you make your selections of the super healthy foods aslo be aware of all other foods your body need to stay healthy.