Carbohydrates rich foods

High Carbos foods

Carbohydrates is a rich source of energy. About 45 to 65 percent of our daily calories should come from carbohydrates. So Carbohydrates are an rich source of a healthy diet.

         

They are of two types:

Simple Carbohydrates

Complex carbohydrates

Simple carbohydrates contains sugar molecules but complex carbohydrates consists of starch and fiber.

Complex carbohydrates digest slowly.They require more work and take longer for a body to break down.

• Carbohydrate is body's first source of energy. It fulfill the body's instant energy needs. If you don't get enough carbohydràtes, your body get deprived of calories and nutrients it needs.

High carb vegetables:

   1. Sweet potato:  Sweet potatoes are delicious and healthy food. One medium baked sweet potato with skin has 23.6 gm carbohysrates. It is also an exwllent source of potassium, vitamin A and C.

    2. Beetroot: Beetroots are sweet purple vegetable that can be eaten either raw or cooked. One cup of raw beets has 13 gm carbs. Beets are also rich in potassium, calcium, folate and vitamin A. It is benefitial in heart diseases.

    3.  Corns:  Corn is a popular vegetable that people enjoy as a side dish or in salad. 100 gm corn contains 25 gm carbohydrates, 3.36 gm protein and good for sugar levels and high blood pressure.

    4.  High carb grains:  Grains(wheat, maize, bazra) which are the seeds of broad leaf plants are great source of carbohydrates. Whole grain varieties provide protein and fiber and offer many health benefits.

    5. Brown Rice:  Brown rice is a healthful alternative of white rice. One cup of brown rice has 36 gm of carbohydrates. It is also rich in antioxidents.

   

    6. Oats:  Oats are one of the most healthful whole grain. A cup of old fashioned rolling oats provide 27 gm carbos, 5 gm protein and 4 gm fiber.

   High Carb Fruits

    1.  Bananas:  Bananas are widely available for a convenient snack. One medium banana has 26.95 g carbs. They are also rich in potassium, vitamin A and C. They are very good for heart health and lowering blood pressure.

   2.  Apples:  Apples are crunchy fruits which come in many varieties. One medium apple contains 25.13 gm carbohydrates, vitamin A and C, potassium and fiber.

   3.  Mangoes:  Mangoes are sweet tropical fruit. One cup chopped mango has 24.72 gm carbohydrates. It is also rich in vitamin A and C, potassium and fiber.

   Dry fruits

    1. Dates:  There are many varieties of dates. They are naturally sweet enough to use as a dessert. There are 17.99 gm carbohydrates in one pitted Mejdol dates. It is also rich in fiber, calcium , phosphorus, potassium and vitamin A.

   2.  Raisins:  Raisins are dried grapes that works as a snack or add flavour and texture to salad, desserts anh yogurts. One cup of raisins consists of 129.48 gm carbohydrates. It also contains minerals, potassium, magnesium, phosphorus and calcium.They are good source of antiooxidants.

   3.  Goji berries:  It is super food due to their high antioxidant content. One cup berries has 32 gm carbos, 5 gm proteins and also vitamin A.

    Pulses

    1.  Kidney beans:  They are common beans to include in diet. One cup of kidney beans has 21 gm carbohydrates. They are good source of protein and fiber. They also contain potassium and iron which improves inflammation in colon.

   2. Chickpeas:  Chickpeas are primary ingredient of hummus. One cup of chickpeaas contains 19.01 gm carbohydrates and 5 gm protein. It is rich in fibres and calcium so it improve heart health and digestion.

   3.  Lentils:  Lentils are popular high protein legumes.  One cup of lentils provide 39.86 gm carbohydrates, 17.86 gm proteins and 15.6 gm fibers.

High carbs foods to avoid.

 For a healthiful diet, refined carbohydrates should be avoided as it has no nutritional value. High carbs foods to avoid are

• Candy
• Sugary breakfast cereals
• White pasta
• White bread
• White rice
• Cookies, muffins and other baked produts
• Flavoured and sweetened yogurt
• Potato chips
• Sugary juices
• Sodas
• Processed food

  Whole foods should be selected and processed foods should be avoided. Whole foods are highly nutritious and beneficial fot health.