What Are the Healthiest Carbs to Eat?

Carbohydrates are an important nutrient that supplies the body energy. Eating healthy carbs includes those rich in dietary fiber, such as quinoa, brown rice and legumes.

Carbohydrates are a nutrient that supplies energy and other nutritional health benefits. Carbs can be found in all fruits and vegetables, bread, cereals, as well assugarand sugary foods. Choosing carbohydrate-rich foods that are healthy and high in dietaryfiberis important.

When the body goes too long without carbs, it causes many metabolic imbalances that can result in intense cravings,fatigue,anxietyand other symptoms. Although, that doesn't mean a person should eat a lot of bread and processed carbs. Healthy eating means including more fruits and vegetables in thedietto significantly improve the mind and body.

Foods rich with healthy carbs include:

• Vegetables
  • Carbohydrates can be found in a variety of vegetables, ranging from Brussels sprouts to beets.
  • Eating a variety of vegetables benefits overall health by providing several naturally occurring plant compounds, called phytonutrients. These are good sources of manyvitaminsand矿物质and help preventheart disease,cancerand other diseases.
• Whole fruits
  • Fruit fibers slow down the release of simple sugars, making them a healthy option for those with sweet tooth.
  • Some people are concerned that the naturally occurring simple sugars in fruits will cause them to gain weight. However, a study that followed men and women in the United States for 24 years revealed that the more fruit (and vegetables) people ate, the less weight they gained over time.
  • Nonetheless, moderation is the key with fruits as well.
• Pulse
  • Bean, pea and lentil seeds contain a unique combination of starch, fiber and protein, which helps satisfy the appetite and keep post-meal munchies at bay.
  • People who ate pulses regularly had a lower risk of developingcardiovascular disease, possibly due to their beneficial effects onblood pressure,cholesterol, bloodsugarand other factors.
• Whole grains
  • Whole grains are high in magnesium, antioxidants andvitamin E以及提供复杂的碳水化合物和纤维。
  • According to research, eating adiethigh in whole grains can help reduce the risk of developing type IIdiabetesandheart disease.
• Tubers
  • A tuber may be a good source of potassium,vitaminsC and B6 and other nutrients depending on its type.

Further examples of healthy carbs

• Whole-grain, wild and brown rice in their natural state include the minerals and fiber necessary for healthydigestion.
• Products made from whole wheat grains, including bread, pasta and flour, are rich in fiber and minerals.
• Fermentable grains, such as oats, oatmeal, barley and quinoa, are high in potassium, magnesium and selenium.
• Vegetables, such as beans and peas, are abundant in fiber, folate and iron.
• Micronutrient-rich vegetables include carrots, sweet potatoes, butternut squash and pumpkin. Besides these, leafy greens are a good source of micronutrients.
• Almonds, walnuts, cashews, flaxseeds, hemp and pumpkin seeds contain healthy carbs andomega-3 fatty acids.