Healthy Carbohydrates to Add to Your Menu

If you think of carbohydrates as harmful nutrients, you are wrong. Infact including carbohydrates as well as proteins and fats in your nutrition list will help you control weight. Check out the below healthy carbohydrates to add to your menu

Healthy Carbohydrates to Add to Your Menu

Carbohydrates are an organic substance that provides vital energy for the body. Thanks to the energy provided, it helps the brain and nervous system, which are the operating systems of the body, and facilitates their functions.

Nutritionists generally divide carbohydrates into two types, namely simple carbohydrates and complex carbohydrates. Simple carbohydrates generally contain only basic sugars that are easily digested and absorbed by the body (such as sugar and candy). While complex carbohydrates have a longer chain of sugars, so it takes a long time to digest and absorb them (such as whole grains and foods that contain fiber such as fruits).

So what happens if we don’t consume foods containing carbohydrates? If these foods are not consumed, energy intake, which is the most necessary thing for the body’s function, cannot be provided. This indirectly causes fatigue and exhaustion.

Carbohydrate Functions

Carbohydrates have several important functions for the body, including:

As the main energy source. In the process of respiration, every 1 gram of glucose will produce 4.1 calories.
As a building block for other chemical compounds, such as fatty acids as a constituent of fats, and amino acids as a constituent of proteins.
As a constituent component of genes in the cell nucleus which is very important in the inheritance of traits. Genes consist of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which are carbohydrates with five C atoms.
As a compound that helps the process of defecation. Cellulose is a fibrous polysaccharide that is difficult to digest, but its presence in the digestive tract can prevent constipation (constipation).

What are complex carbohydrates?

Complex, that is, difficult to digest carbohydrates increase the feeling of satiety. They don’t spike your blood sugar like bad carbohydrates do. E.g; ‘Complex carbohydrates’ found in fruits, vegetables, legumes and whole grain foods are foods rich in dietary fiber. These nutrients are essential for a healthy digestive system.

Healthy Carbohydrates food sources

Brown rice

Brown rice is a carbohydrate source that you should consume in small portions but has many benefits for the body. Brown rice, which is rich in magnesium, helps reduce cholesterol and the risk of diabetes.

Kidney beans

This bean is a vegan protein source just like chickpeas. Kidney beans, which are also a healthy source of carbohydrates, help weight loss when consumed in the right portion.

Chickpeas

Chickpea is one of the most preferred vegan protein sources. Chickpea, which is also an important source of carbohydrates, supports bone development and helps wounds heal.

Nuts

Believe it or not, the carbohydrate content in nuts is high enough and can meet your daily carbohydrate needs. Nuts such as almonds, cashews and walnuts are excellent snacks, energy and carbohydrate sources. It also has many health benefits with the vitamins it contains.

Apple

Rich in antioxidants and fiber, apples are one of the healthiest carbohydrates. Apple, which improves brain health, also plays an important role in the fight against breast cancer.

Banana

Banana is known for being a super energy source. One banana before any sport or activity increases your performance during the training. In addition, the fiber in bananas also benefits digestion.

Potatoes

Potatoes, which contain a high amount of carbohydrates, also contain protein. However, try to consume potatoes without oil.

Oats

Oatmeal is one of the foodstuffs made from selected wheat fiber. Oatmeal contains carbohydrates which can help you feel full longer. In addition, oatmeal also serves to lower cholesterol levels in the body and lower blood sugar levels. Another uniqueness, oatmeal can be consumed with other supporting foods, both salty and sweet. You can mix oatmeal with bananas and milk or with protein-rich foods such as eggs.

Oats, which are among the foods with the highest fiber content, are also rich in antioxidants.

Quinoa

Quinoa, which has been called a ‘superfood’ for the past few years, is a grain rich in both protein and carbohydrates. Antioxidants in quinoa prevent cell damage and aging.

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Apart from the above list, here are some foods that contain ‘good’ carbohydrates :

Legumes, beans, lentils, broad beans etc.

Walnuts, hazelnuts, almonds, peanuts, etc.

Broccoli, carrots, leafy greens and high-fiber vegetables

Seeds: Pumpkin seeds, chia seeds, etc.

All these foods are carbohydrate rich foods and contribute to meet the carbohydrates required for the body.

Healthy Carbohydrates to Add to Your Menu

Carbohydrate Functions

Carbohydrates have several important functions for the body, including:

As the main energy source. In the process of respiration, every 1 gram of glucose will produce 4.1 calories.
As a building block for other chemical compounds, such as fatty acids as a constituent of fats, and amino acids as a constituent of proteins.
As a constituent component of genes in the cell nucleus which is very important in the inheritance of traits. Genes consist of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which are carbohydrates with five C atoms.
As a compound that helps the process of defecation. Cellulose is a fibrous polysaccharide that is difficult to digest, but its presence in the digestive tract can prevent constipation (constipation).

What are complex carbohydrates?

Brown rice

Kidney beans

This bean is a vegan protein source just like chickpeas. Kidney beans, which are also a healthy source of carbohydrates, help weight loss when consumed in the right portion.

Chickpeas

Chickpea is one of the most preferred vegan protein sources. Chickpea, which is also an important source of carbohydrates, supports bone development and helps wounds heal.

Nuts

Apple

Rich in antioxidants and fiber, apples are one of the healthiest carbohydrates. Apple, which improves brain health, also plays an important role in the fight against breast cancer.

Banana

Banana is known for being a super energy source. One banana before any sport or activity increases your performance during the training. In addition, the fiber in bananas also benefits digestion.

Potatoes

Potatoes, which contain a high amount of carbohydrates, also contain protein. However, try to consume potatoes without oil.

Oats

Oats, which are among the foods with the highest fiber content, are also rich in antioxidants.

Quinoa

Quinoa, which has been called a ‘superfood’ for the past few years, is a grain rich in both protein and carbohydrates. Antioxidants in quinoa prevent cell damage and aging.

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Apart from the above list, here are some foods that contain ‘good’ carbohydrates as follows:

Legumes, beans, lentils, broad beans etc.

Walnuts, hazelnuts, almonds, peanuts, etc.

Broccoli, carrots, leafy greens and high-fiber vegetables

Seeds: Pumpkin seeds, chia seeds, etc.

All these foods are carbohydrate rich foods and contribute to meet the carbohydrates required for the body.

Healthy Carbohydrates to Add to Your Menu

Carbohydrate Functions

Healthy Carbohydrates food sources

Brown rice

Kidney beans

Chickpeas

Nuts

Apple

Banana

Potatoes

Oats

Quinoa

Healthy Carbohydrates to Add to Your Menu

Carbohydrate Functions

Brown rice

Kidney beans

Chickpeas

Nuts

Apple

Banana

Potatoes

Oats

Quinoa

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