Carbohydrates are the body’s main source of energy needed for workout efficiency. They help to fuel the brain, kidneys, heart, muscles, and central nervous system. They also contain fiber, which aids in digestion and help to improve satiety and make you feel full. The National Library of Medicine suggests that your total daily calories should consist of carbohydrates, to help promote your health. Below are some healthful carbs to consider.
1. Whole grain rice
Unlike white rice, brown rice has the side hull and bran, which provides natural wholeness to the grain and are also rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. Studies have shown it to lower the risk of type 2 diabetes and they contain more nutrients, satiation, and wellness, compared to white rice which is usually processed.
Popcorn provides whole grains, fiber, and antioxidants, and is a great alternative to processed foods like potato chips, cookies, and pretzels. For a healthy, tasty and crunchy snack, popcorn may just be your best bet.
All berries are a great source of fiber, which helps to improve the digestive system. Berries are of different types, and while blueberries are packed with antioxidants called anthocyanins that help to keep the memory sharp, raspberries contain ellagic acid, a compound with anti-cancer properties. “Fruit not only offers nature’s finest carbohydrates, complete with a good source fiber, but also thousands of potent, health protective antioxidants and phytonutrients,” says registered dietitian Colleen Hurley.
Mangoes have been researched over the years and has been shown to contain antioxidant compounds, which helps to protect against colon, breast, leukemia, and prostate cancers. Researchers also found out that mango extracts on noncancerous cells help the cells to stay cancer free and reduce the growth of cancers. Mangoes are also known to lower cholesterol levels, clear the skin, promote healthy sex, improve digestion, improve eye health, alkalizes the whole body, and also help to fight stroke.
5. Sweet potatoes
Sweet potatoes are not just sweet, but also packed with power as they are an excellent source of vitamin A (in the form of beta-carotene). The compound that provides the pigment of sweet potatoes is the same compound that the body converts to vitamin A, and vitamin A helps to greatly reduce the risk of certain cancers. They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. They also contain potassium, dietary fibers, niacin, vitamin B1, vitamin B2 and phosphorus.
Incorporate these healthful carbs into your diet to maintain a healthy lifestyle.
image courtesy of: lanoticia.hn, diabetes.co.uk.