Recently, carbohydrates have become scrutinized as a major contributor to weight gain. Simple carbohydrates, primarily composed of sugars, can negatively impact health. A classic example is finely milled white flour. In contrast, complex carbohydrates are a stable energy source, gradually consumed by the body to maintain consistent energy levels. Let’s find out healthy food options that offer beneficial carbohydrates.
Brown Rice
Brown rice is a vital food source for those who exercise and want to build muscle. “Brown-ish rice” refers to rice that has not completely removed its outer bran layer. Compared to white rice, it has a lower glycemic index (GI) and higher levels of dietary fiber, minerals, and vitamins. While it may not have the best texture compared to white rice, mixing it with white rice when cooking can improve the experience. Gradually increasing the proportion of brown rice can make it a fantastic addition to your diet.
Sandwiches
The GI index of white rice and white flour is over 70, which is exceptionally high. The glycemic index is known as the GI index. Foods are categorized as low-glycemic index foods if their GI index is 55 or lower, and as high-glycemic index foods if their GI index is 70 or higher. Blood sugar levels can rise sharply after consuming foods with a high GI index, resulting in excessive insulin secretion and the buildup of body fat. Vegetables, steak, chicken breast, and other sandwich ingredients can reduce the bread’s GI index by roughly 15.
Weet-Bix
Weet-Bix is a popular whole-grain cereal that has become a staple at breakfast tables in New Zealand and Australia. Unlike small chips or flake cereals, it consists of thinly rolled whole grains and fruits shaped into cubes using roller pressure technology. This cereal is rich in dietary fiber, vitamins, and minerals and contains no cholesterol, saturated, or trans fats.
Pasta
Due to its low-fat and high-carbohydrate content, pasta can help you feel more energized quickly. Better-quality carbohydrates are easier to digest and don’t make you feel heavy. You can eat them instead of ramen or noodles. The players’ Korean diet was switched to pasta when Coach Guus Hiddink took over as head coach of the Korean national team. When consumed after exercise, it aids in recovery because it can swiftly synthesize glycogen, the body’s energy storage.
Sports Drink
Sports drinks replenish electrolytes and fluids lost through sweat after exercise. These beverages are specifically formulated for athletes who experience electrolyte imbalances due to intense workouts. They allow for rapid absorption of fluids and electrolytes without burdening the digestive system. Drinking sports drinks before exercise also aids in carbohydrate replenishment. A 500 ml sports drink can provide approximately 40g of easily digestible carbohydrates.
Banana
A 100g banana provides about 23g of carbohydrates. Bananas’ glycemic index varies depending on their ripeness, with ripe bananas reaching a GI of 70. Eating less ripe bananas allows for lower GI consumption. Bananas are rich in dietary fiber, helping to relieve constipation, and are packed with vitamins, making them an excellent snack before or after exercise. Their sturdy peel makes them easy to carry.
Potato
Potatoes, a common processed food, are an efficient source of carbohydrates. They consist primarily of carbohydrates, providing significant energy for the brain. Additionally, they contain various nutrients such as protein, folate, and vitamin C, making them beneficial for health when consumed properly. Potatoes are also rich in potassium, essential for regulating electrical signals between brain cells and supporting brain health. It’s best to eat potatoes in their unprocessed state.
Peanut Butter
Recently, peanut butter and apples have been popular among health-conscious individuals. Peanut butter is rich in healthy carbohydrates. A 10g serving provides 3g of carbohydrates and 2g of protein. Choosing products made from 100% peanuts is essential when selecting peanut butter. Many commercial peanut butters contain additives and sweeteners, which can contribute to weight gain.
Oatmeal
Oatmeal is a processed product made by roasting or steaming oats and then flattening them. While it was once hard to find, oatmeal is now available in various forms, making it relatively easy to obtain. Oatmeal is rich in dietary fiber and can help lower blood sugar levels and effectively prevent constipation. It may also reduce cholesterol levels, contributing positively to cardiovascular health. When selecting oatmeal, choosing varieties without added sweeteners or other additives is essential.
Plum
Plums are fruits, but they are rich in carbohydrates. Plums that are naturally dried, not boiled with sugar, are sweet enough to be eaten as a snack, and the nutrients are concentrated during the drying process, making them good for your health. They are also rich in antioxidants and polyphenols that can protect the brain from oxidative stress, relieve inflammation, and promote smooth blood circulation, helping to improve brain function.
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