10 Carbohydrates That You Can Feel Good About Eating

10 Carbs That You Can Feel Good About Eating

Staying fit means maintaining a healthy weight and keeping muscles primed and strong. Many people feel that carbohydrates are detrimental to achieving these goals, but there’s a difference between good carbs that help provide nutrition and energy, and bad carbs that disrupt blood glucose levels and are stored as fat. Here’s a list of ten healthy carbs that can help keep you going throughout the day, but still provide benefits to your health:

Sweet Potatoes

To add a healthy carb to your meals or as a meatless option, try sweet potatoes, which contain 400 percent of your daily requirement for vitamin A, dietary fiber and potassium. Sweet potatoes contain high levels of natural sugar, but they contain fewer calories than other sources.

Legumes

Beans can be a great meat substitute, with plenty of fiber, low fat, antioxidants and slow-digesting starch to maintain healthy blood glucose levels. These slow-burning foods will keep you feeling satisfied longer, to help you lose weight and maintain energy.

Milk and Yogurt

Dairy products contain lactose, a type of sugar that is a carbohydrate. However, milk and other dairy products also contain calcium and vitamin D, which are essential to good health. You can balance your protein and vegetable nutrients with a daily portion of low-fat milk or yogurt to provide additional protein for muscle building and receive energy-boosting carbohydrates that won’t add empty calories.

Fruit

Fruit can provide healthy carbohydrates for your diet, with low calories, high fiber content and the ability to satisfy your sweet tooth.

Taro

Although many people may not be familiar with taro root, it is one of the most nutrient-dense carbohydrates you can consume. Taro is a popular food in Asia, the Pacific Islands and South America, providing fiber, b-complex vitamins and slow-digesting carb energy without raising blood sugar levels.

Unprocessed Grains

Grain products have a reputation for being a detriment to healthy eating. However, whole grain and unprocessed grains do not cause these problems and can be a good way to add fiber, B-vitamins and slow-digesting fuel for your most vigorous workout.

Quinoa

One grain that differs from the rest is quinoa. This South American food is packed with protein to help build muscle and won’t cause blood sugar spikes that make you crash during the mid-afternoon. It’s rich in B-12, iron, calcium and magnesium.

Popcorn

Popcorn is a good low-calorie carbohydrate snack that doesn’t add weight and also maintains blood glucose. Popcorn should be air-popped without butter. Instead, have it plain or with just a sprinkle of Parmesan.

Brown Rice

Unlike its white cousin, brown rice provides carbohydrate energy, with fewer blood sugar problems. It is higher in nutrition, is rich in fiber and provides the complex carbohydrates that healthy diets need for all-day energy.

Chestnuts

Many types of nuts are high in fat, but chestnuts are low in fat and have no cholesterol. They contain B-6, riboflavin, thiamine, potassium, phosphorous and magnesium. Chestnuts can be eaten raw or roasted.

These carbs can provide the fuel you need for your workouts and your busy days. They will also help you to manage your weight to keep you looking good and feeling energetic.

10 Benefits of Complex Carbs & The Best Ones to Eat

Carbs are essential for our overall health. We need them to provide us with energy and nutrients, in which our bodies happily accept. Within the weight loss world, carbs have gotten a bad name for themselves. They have been deemed the enemy, yet this could not be further from the truth.

The following benefits will have you rethinking your morning piece of toast:

1. Complete Source of  Carbohydrates

There’s an important distinction to be made. There are refined carbohydrates, then there are non-refined carbohydrates. Non-refined carbohydrates are considered complex carbs because they’re a complete source, providing both natural sugars and fiber.

Refined carbs on the other hand (like the white bread you’ve been told to stay away from), have been processed so much, that there are barely any nutritional benefits left. When you eat complex carbs on the other hand (non-refined), you’re providing your body with nutritional benefits. The type of benefits that carbs are supposed to yield.

2. They Boost Energy Levels

Our bodies use and need a lot of energy. Our brain uses 20% of our daily energy alone, which means that you need to supply your body with complex carbs. Although your body can extract energy elsewhere, it’s not recommended that you rely on protein as a source of energy. You need protein to maintain tissue and muscle.

When you eat complex carbs (a whole grain bagel in the morning), you provide your body with stable, sustainable energy. Unlike refined carbs, complex carbs do not increase energy rapidly, causing you to crash shortly after. Energy will be released slowly throughout the day, preventing sluggish feelings and fatigue.

3. Aid in Sleeping Patterns

Certain complex carbs are high in tryptophan, which is a precursor to the neurotransmitter serotonin, as well as the hormone melatonin. Both of these play a role in terms of regulating sleep. Complex carbs that are high in tryptophan include; sweet potatoes, pumpkin, oatmeal, and bananas.

4. Leaves You Feeling Fuller, Longer

It’s important to eat a nutrient-rich meal that makes you feel satisfied. Items that are high in fiber, allow you to feel fuller, for longer periods of time. You should be consuming approximately 25 to 30 grams of fiber daily.

If you want to feel highly satisfied, aim for at least 10 grams of fiber per meal. As long as you’re sourcing the right ingredients, this is easy. For example, 1 cup of cooked navy beans provides you with 19 grams of fiber.

Since all complex carbs are a good source of fiber, you can curve your hunger. Not only will you feel satisfied, but it will be easier to stick to weight-loss diets (as hunger will not be consuming you).

5. Beneficial for Your Brain

Your brain needs a lot of energy and nutrients, as it is constantly working. If your brain lacks the energy it needs, you will experience high levels of mental fatigue, lacking focus and concentration. You can also hinder your mood, increasing symptoms of anxiety and depression.

Complex carbs provide your brain with the boost it needs. Your brain needs a steady stream of energy, not sporadic bursts (as refined carbs spike blood sugar, then cause you to crash). Whole grains, fruits, vegetables, and legumes are your best bet.

6. Help Control Blood Sugar

Although the term ‘complex carbs’ is good to know, it’s important that you understand what that means in terms of the glycemic index. Foods that are high on the glycemic index, spike blood sugar, causing insulin to be released.

Most complex carbs do not spike blood sugar levels, which is why you do not experience an energy crash. These items are digested more slowly, which does not have a negative impact on one’s health. When you do not regulate your blood sugar properly, you can increase your risk of diabetes and other negative health effects.

7. Improved Digestion

Since complex carbs are a good source of fiber, your digestive system benefits. Fiber is an essential nutrient, meaning your body cannot produce it and you need to obtain it from your diet. Not only does it aid in digestion (pushing food through the digestive tract), but it helps eliminate waste.

When you consume more fiber, you’re less likely to experience bloating, gas, and constipation. A healthy digestive system is essential for eliminating wastes and toxins. Long-term, this helps prevent illness.

8. You Obtain Vitamins and Minerals

Complex carbs not only provide fiber, but various vitamins and minerals. Fruits and vegetables such as berries, cabbage, and artichokes, are high in antioxidants. These help aid in the fight against cancer and other diseases. Also, whole grains are an excellent source of B vitamins, which provide energy.

9. Help Your Metabolism

Since complex carbs are a rich source of energy, they’re also important for your metabolism. If you are not consuming energetic calories, your metabolism suffers. This is a common misconception (as many believe that a low-carb diet will improve metabolism). When you eat whole food carbs, you’re boosting energy levels, targeting your weight, and aiding your metabolism.

10. Help Balance Nervous System

Complex carbs bring balance to your internal systems, even your nervous system. As mentioned, complex carbs can target feelings of anxiety. Meaning, when you’re consuming complex carbs, you can counteract anxious feelings and stress. Basically, you’re helping to calm your nervous system.

Which Complex Carbs Should I Consume?

The following food contain complex carbs:

1. Fruits and Vegetables: You should be consuming five servings of fruits and vegetables daily. Some great sources are sweet potatoes, strawberries, carrots, apples, asparagus, and tomatoes.

2. Whole Grains: These are excellent sources of fiber, including barley, brown rice, buckwheat, whole grain bread, and oats.

3. Legumes: Not only do these food provide you with fiber, but omega-3 fatty acids and protein. Include more lentils, split peas, and chickpeas to your diet.

4. Dairy: Believe it or not, some dairy products contain complex carbs, as well as protein. These include low-fat yogurt, soy and skim milk.