Carbohydrates are one of the most vital nutrients that keep our body healthy and promote healthy growth. Despite all the misconceptions related to carbohydrates, they are the primary source of energy for our body.
Also known as carbs or saccharides, carbohydrates provide 4 calories per gram. Carbs are broken into glucose by the body, and it eventually provides energy to the brain and muscles. While the body requires several nutrients, carbs are one of the three major macronutrients vital for the proper growth and functioning of the body. The other two macronutrients are proteins and fats.
On average, a healthy human gets 45% to 65% of their total calories in carbohydrates. On average, a healthy human should get 275 g of carbs daily.
Carbohydrates are present in foods in three different forms- dietary fiber, total sugars, and sugar alcohols.
Dietary fiber is present in fruits, nuts, seeds, beans, and whole grains.
Total Sugars are mainly present in dairy products, bakery items, sweets, and desserts.
Sugar alcohols are a type of carbohydrate that is not completely absorbed by the body. They are mainly found in reduced-calorie sweeteners, chewing gum, and sweets.
However, added sugar should not be taken regularly or in high amounts as it is not healthy for the body.
So, what are the best foods to get carbohydrates?
Oats:
Oats is one of the most common breakfast items. The whole-grain breakfast item is loaded with carbohydrates, vitamins, minerals, and antioxidants. The share of carbohydrates in Oats is nearly 66%. 11% of carbs are present in the form of fibers. A powerful soluble fiber called oat beta-glucan is present in high amounts in Oats. Oats provide energy to the body and help in lowering cholesterol that cuts the risk of heart-related ailments. Oats are also very helpful in losing weight and fighting obesity.
Bananas:
Banana is one of the cheapest, easily available, and nutritious fruits. Banana contains 23% carbs that are present in the form of sugar and starch. Besides carbohydrates, bananas also contain rich amounts of potassium, vitamin B6, and vitamin C; consuming bananas helps in healthy weight gain and building lean muscle mass. Apart from these benefits, unripe, green bananas also contain resistant starch and pectin.
Also Read, Pumpkin Seeds: Your very own Super Food
Sweet Potatoes:
Sweet Potato is among some of the best and most affordable food items. Sweet potatoes contain nearly 22% carbs present in the form of starch, sugar, and fiber. It is one of the most helpful foods for bodybuilders and athletes. Apart from a rich amount of carbs, sweet potatoes also contain provitamin A (from beta-carotene), vitamin C, and potassium. The rich fruit also contains rich amounts of antioxidants that help cut the risk of several life-threatening diseases.
Beetroots:
Beetroots are one of the most beneficial purple root vegetables. Beetroots are not just helpful in promoting healthy blood circulation in the body. They contain 8 to 10% of carbs that are mainly present in fibers and sugar. The list doesn’t just stop here. Beetroots contain several other healthy nutrients that include vitamins, minerals, potent antioxidants, and plant compounds. They also contain rich amounts of inorganic nitrates that are very helpful in keeping a check on the blood pressure.
Oranges:
There are many reasons behind people consuming a glass of orange juice with their breakfast daily. The water-rich fruit contains nearly 11.8% carbs. It is one of the cheapest and easily available sources of carbs. Apart from water and high-carb presence, oranges also contain rich amounts of Vitamin C, potassium, and some B vitamins. Apart from this, oranges also have a rich presence of citric acid. Eating oranges regularly is known to cut the risk of kidney stones.
Blueberries:
The delicious fruit is known as a superfood as it contains high amounts of plant compounds and antioxidants. The presence of carbs in Blueberries is nearly 15%. Apart from carbs and water, the main contents of blueberries include several vitamins, minerals, and rich amounts of Vitamin C, Vitamin K, and manganese. They are known to improve brain functioning and memories.
Apples:
There are not one or two but hundreds of reasons that prove that apple is one of the most useful and nutritious fruits. With nearly 15% carbs content, apples contain several vitamins and minerals. The fruit contains rich amounts of vitamin C, antioxidants, and healthy plant compounds. That’s how it helps in “keeping the doctor away”. Apple is one such fruit that reduces the risk of heart related-ailments and several types of cancer. Eating apples regularly helps in keeping in check the blood sugar level in the body.
