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Carbohydrates are one of the important sources of energy and play a crucial role in improving your immunity levels, blood clotting, fertilization etc. Deficiency of carbohydrates can cause impairment of these functions. Carbohydrates are mostly available from dairy and plant sources.
Three kinds of carbs include sugar, fiber, and starch. However, sugar, high fructose corn syrup etc. come under refined carbs and are not recommended for your health. Consuming high fiber carbs in moderate amounts is helpful in maintaining a healthy weight. Foods which contain starch such as grains, veggies are often included in the diet.
The recommended intake of carbs is around 130gm for adults. One gram of carbohydrate contains 3.75kcal. Our body needs 45-60% carbs and anything more than it can harm your health. However, you need to choose low-carb foods as consuming too much of carbs could be harmful to your health.
Below Is The List Of The Top 10 Carbohydrate-rich Foods That Are To Be Included In Your Diet:
Whole Grains:
Whole grains are loaded with complex carbs and fiber. They contain nutrients and other components that are good for your health. Whole grains such as barley, wheat etc. comes under this category. Whole grains contain disease-fighting abilities and act as a digestive aid. Consuming whole grain foods can keep you regular and helps relieve constipation.
Potatoes:
Potatoes are another source of carbohydrates that belong to the starch variety. A cup of boiled potato has 31gm of carbs whereas a cup of mashed potatoes has 36gm of carbs. They are rich in potassium, vitamin B6, fiber, iron etc. However, you need to consume it in moderate quantities.
Berries:
Berries are a great source of antioxidants. All the berry fruits have a good dose of carbohydrates. A cup of blueberries has 21gm of carbohydrates. Being an excellent source of antioxidants, blueberries help in combating diseases and infections.
Citrus Fruits:
Citrus fruits contain a healthy dose of vitamins, minerals, fiber, and carbohydrates. Citrus fruits are loaded with simple carbs, glucose, fructose, and sucrose that provide energy. Being a great source of dietary fiber, citrus fruits keep you full for a longer time and helps manage weight. Include citrus fruits such as oranges, grapefruit etc. in your diet.
Quinoa:
Quinoa is another healthy food that contains good amounts of carbs. It is delicious and nutritious and a cup of cooked quinoa contains 21.3gm of carbs. It is also rich in plant compounds and minerals and helps improve blood sugar levels. It is a high source of fiber and protein and aids in weight loss.
Buckwheat:
Buckwheat is a nutritious food that has lots of minerals and antioxidants when compared to the other varieties in grains. Raw buckwheat contains nearly 71.5% carbs. Eating buckwheat can provide several health benefits such as improving heart health and controlling the blood sugar levels.
Bananas:
Bananas are potassium-rich foods but also contain a healthy dose of carbohydrates as well. They contain 23% carbs, either in the form of starch or sugar. They contain several plant compounds as well as vitamin C, B6 etc. Bananas play a critical role in boosting your heart health and treating hypertension. Also, unripe bananas contain carbs in the form of starch and pectin helpful in boosting your digestive health.
Beetroot:
Beetroot is one such healthy vegetable that is often included in salads and juices. Cooked and raw beetroot contain up to 10% of carbs in the form of fiber and sugar. They also contain plant compounds, minerals, vitamins, and powerful antioxidants. They are rich in inorganic nitrates that help boost your athletic performance.
Dried Fruits:
Dried fruits are a great source of carbs and nutrients along with a healthy dose of fiber that keeps you full for a longer time. Dried prunes, peaches etc. contain 88% of carbs. Also, 1/4th cup of raisins contains nearly 45gm of carbs in the form of fiber and sugar. Include them in your salads and desserts to get a healthy dose of carbs.
Kidney Beans:
Kidney beans, after being cooked can provide 22.8% carbs to your diet in the form of starch and fiber. They contain a healthy dose of fiber, potassium, and other nutrients as well. They are rich in antioxidants and plant compounds and provide a wide range of health benefits starting from reducing the colon cancer risks to improving your blood sugar levels.
Apples:
Apples are an excellent source of antioxidants and plant compounds along with a great dose of vitamin C. They are available in different sizes and varieties and usually contain 13-15% of carbs. Eating apples are associated with several health benefits as well.
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