Carbohydrates are found in many kinds of foods both healthy and unhealthy – bread, milk, potatoes, beans, popcorn, cookies, pasta, soft drinks, and many more. They come in many forms and the most common and abundant forms are sugar, starches, and fibers. We all know that a balanced diet should include three of the major food groups: carbohydrates, proteins, and fats because they are all essential for the body’s processes.
Carbohydrate-rich foods are the main source of energy from glucose for the body. It gives fuel that the body needs to carry out and perform our daily activities. Our brain also runs on carbohydrates, this includes mental and physical energy. Healthy carbohydrate food like whole grains and vegetables are great sources of dietary fiber, vitamins, and minerals. Carbohydrate-rich foods are a crucial component of a balanced diet. The quality of carbohydrates is crucial; certain foods high in carbohydrates are healthier than others.
All carbs break down into glucose, but the best carbs for health are complex carbs which are vegetables, fruits, legumes, and 100% whole grains like brown rice, quinoa, wheat, and oats. They contain varying amounts of dietary fiber that aids digestion, and other essential nutrients which helps the body in many ways. While simple carbohydrates are those found in sugary beverages, refined grains like rice and pasta, sweetened dairy products, and white bread.
Here is the list of healthy carbs foods:
- Sweet potatoes
- Brown Rice –
- Quinoa
- Lentils
- Bananas
- Oatmeal
- Milk
- Raisins
- Chestnuts
- Prunes
- Pumpkin
- Buckwheat
- Taro
- Beets
- Cassava
- Carrots
It’s not true that all carbs are unhealthy. In fact, many foods that are healthy are high in carbohydrates. Particular carbohydrates are unhealthy if consumed in high amounts like white bread and pasta. However, you may incorporate these wholesome, delightful carbohydrates into a diet that emphasizes whole foods. Healthy carbs are simply carb foods that have added nutritional value, not just empty calories.
You may have been thinking of carbohydrates as either "good" or "bad." As with all other foods, the secret to selecting carbohydrates is to make smart decisions in choosing what is best and limit the ones that aren’t healthy for you. It is always good to choose nutrient-dense carbs that have fiber, vitamins, and minerals. Eating foods that have added sugars should be eaten in moderation. Your healthcare provider can help you determine the right amount of carbs that you need.
PDO I Kimberly M. Tanador, RND
References:
Top 10 Healthy High Carb Foods
https://www.myfooddata.com/articles/healthy-high-carb-foods.php
13 Healthy Carbs That Are Seriously Good for You, according to a Dietitian
https://www.goodhousekeeping.com/health/diet-nutrition/g26860631/healthy-carbs/
Carbohydrates
https://my.clevelandclinic.org/health/articles/15416-carbohydrates
