Lately, carbohydrates have gotten a bad rap with the rise of low-carb diets. But not all carbs are created equal, and not all of them should be avoided!
In fact, if you are following a healthy diet, it is possible that the base of your diet focuses on good carbohydrates, such as vegetables, fruits, legumes and whole grains.
These foods provide fiber and nutrients, which are essential for health. Therefore, you should not be afraid of carbohydrates.
Read on to understand the difference between “good” carbs and “bad” carbs, and find out which are the best carb options to incorporate into your diet.
What are good carbohydrates?
Carbohydrates are the starches, sugars, and fibers found in many types of foods, from the “good” whole-grain carbohydrates to the not-so-great refined carbohydrates found in sweetened beverages, candy, white bread, and pasta, among others.
Good carbohydrates are high in fiber. Some of these are, for example, vegetables, fruits, legumes, and whole grains and cereals.
They are considered good and healthy as they are high in fiber and nutrients. They’re also low on the glycemic index, which means they don’t spike blood sugar levels.
Likewise , all good carbs help you feel full longer with fewer calories. That is why they are your best allies in a weight loss diet.
To highlight: Complex carbohydrates are those that are rich in fiber. However, fruits are simple carbohydrates, in fact they are full of fiber, antioxidants, vitamins and other essential nutrients for your body.
Whole grains and starchy vegetables like sweet potatoes and potatoes, on the other hand , fall into the complex carbohydrate category and are made up of longer chains of sugar molecules which, along with their fiber content, take longer to break down. be digested
This means that the energy is released over a longer period of time of the day.
Good carbohydrates for a balanced diet
Below we will show you the best carbohydrates for our body, since they are full of vitamins and minerals.
1. Plum
A medium plum contains 7.5 g of carbohydrates. Prunes are a delicious, low-sugar fruit.
It is also high in antioxidants, which helps prevent damage to hydrogen- and oxygen-based fats. These include the fats that make up cholesterol and cell membranes.
2. Papaya
Papaya is rich in zeaxanthin, an antioxidant that filters the sun ‘s rays, which is why it is believed to play a protective role in eye health.
This fruit is rich in B vitamins, alpha and beta carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K and lycopene, a powerful antioxidant.
3. Strawberry
Strawberries are one of the healthiest foods to add to your breakfast. Half a cup of strawberries contains 6.5 g of carbohydrates.
Strawberries are loaded with phytonutrients, making them heart-protective, anti-cancer, and anti-inflammatory fruits.
4. Broccoli
Broccoli is a true superfood. It is a member of the cruciferous vegetable family, distinctive for the fiber present.
The scientific studies that have been carried out in this regard show that broccoli can reduce insulin resistance in diabetics (1) .
They also help lower blood sugar levels. A cup of broccoli provides 6 grams of carbohydrates, 2 of which are fiber. It also provides more than 100% of the daily recommendation for vitamins C and K.
5. Cauliflower
Perhaps the most popular of the lowest carb vegetables, a lot of people. It is the base for cauliflower puree and cauliflower rice, two recipes that have become very popular on the internet.
A serving of cauliflower provides 100% of the recommended daily amount of vitamin C and a quarter of that of vitamin K, 2% of the required amount of calcium and iron, 6% of the daily potassium and more than 3% of the daily magnesium (2) .
6. Cabbage
Cabbage has many health benefits. One cup of cabbage contains 5 grams of carbohydrates, 3 of which are fiber.
It also provides 54% of the daily recommendation for vitamin C and 85% of that for vitamin K.
7. Oats
Oats are one of the healthiest cereals. Oats are a great source of vitamins, minerals, and antioxidants.
Note: Oats contain 66% carbohydrates, of which 11% is fiber. They are rich in fiber and protein.
According to a study published in Karger suggests that oats may reduce the risk of heart disease by lowering cholesterol and blood sugar levels (3) .
To highlight: Oats enter directly into the bloodstream in the form of glucose, which is why it is a good source of energy.
8. Brown rice
Considered a whole grain, brown rice is less processed than white rice, which has had the husk, bran, and germ removed.
Brown rice only removes the shell. Brown rice retains nutrients that white rice lacks, such as vitamins , minerals, and antioxidants.
Brown rice provides carbohydrates, fiber, fat and protein. It is also rich in vitamins B1, B3, B6, B5 and the minerals iron, magnesium , phosphorus, zinc , copper, manganese, and selenium.
9. Pita bread
In addition to being low in calories and delicious, pita bread, originally from the Middle East, is also a rich source of protein and carbohydrates , and contains adequate amounts of B vitamins, selenium, and manganese.
10. Popcorn
In a serving of popcorn there are approximately 30 grams of carbohydrates.
One serving of popcorn contains about 120 to 150 calories, which makes it a very healthy, low-calorie snack and is a good carbohydrate since corn is high in dietary fiber.
11. Chickpeas
Chickpeas are a rich source of vitamins, minerals, protein, and fiber.
Chickpeas may offer a variety of health benefits, including improving digestion, helping with weight management, and reducing the risk of various diseases.
Highlights: Chickpeas are high in protein and are an excellent substitute for meat in vegetarian and vegan diets.
12. Beans
Beans are some of the most underrated foods on the planet. They are excellent sources of fiber, protein, vitamins and minerals.
Additionally, there is evidence that they can help lower blood sugar, improve cholesterol levels, and help maintain a healthy gut (4) .
13. Lentils
Lentils are an excellent source of carbohydrates, plus they are high in protein and fiber, making them a healthy meat substitute for those following a vegan or vegetarian diet.
They are also full of folic acid, iron, phosphorous, potassium, and fiber.
14. Sweet potato
The sweet potato is a low glycemic index carbohydrate, that is, it does not cause an instant increase in blood sugar levels , which helps keep weight under control.
In addition, sweet potatoes are rich in vitamins B, C and D and provide calcium, magnesium, phosphorus, potassium, thiamine and zinc.
15. Nuts
Nuts are a good source of carbohydrates, as they also provide plenty of protein and healthy fats, however they are very calorie-dense, so eat them in moderation if you are looking to lose weight.
In any case, nuts are a superfood since they provide many vitamins and minerals, depending on the nut we are talking about, such as almonds, walnuts, pistachios or hazelnuts, among others.
Importance of good carbohydrates
Contrary to what many people believe today with the rise of ketogenic and low carb diets like the Atkins diet or the Dukan diet, carbs are not the enemy.
In fact, carbohydrates are very necessary since they provide us with energy and are very rich in micronutrients (vitamins and minerals), they are also the only macronutrient that provides fiber, which is essential to manage blood sugar levels and maintain stable energy levels. throughout the day.
Important: If you are an athlete or train often, carbohydrates are very necessary to be able to carry out your training, perform aerobic and also anaerobic activities, such as weight lifting.
On the other hand, if you are looking to lose weight, carbohydrates can be great allies, since healthy carbohydrates such as vegetables are usually bulky (meaning they take up a lot of space) but at the same time contain few calories, which will help you maintain a caloric deficit that will help you lose weight.
And if you are looking to increase your muscle mass, you also need carbohydrates since they help provide energy to the muscle.
Bottom Line: Carbohydrates are important for building muscle because they are protein-sparing, which means the body looks to glycogen for energy instead of breaking down muscle tissue for energy.
Consuming carbohydrates after training can prevent muscle loss and help repair muscles.
Key takeaways
- Carbohydrates are the starches, sugars, and fibers found in many types of foods, from the “good” whole-grain carbohydrates to the not-so-great refined carbohydrates found in sweetened beverages, candy, white bread, and pasta, among others.
- “Good” or healthy carbohydrates are those foods that are high in fiber and nutrients, are low on the glycemic index, that is, they do not trigger blood sugar levels. Among them, vegetables, fruits, legumes, grains and whole grains.
- Among the “good” carbohydrates that should be consumed to have a healthy and balanced diet are: plums, strawberries, oats, broccoli, cauliflower, sweet potato, beans, lentils, among others.
- Carbohydrates are not enemies, although many people believe that they are. In fact they are very necessary for our health and well-being. They provide us with energy, vitamins and minerals. They help us manage blood sugar levels and maintain stable energy levels throughout the day.
- Whether you are an athlete and train very often, or want to lose weight, or increase muscle mass, carbohydrates are your best ally. If you are an athlete, they will help you with your performance; if you want to lose weight, they will help you feel full with a low caloric index. And if you want to increase muscle mass, they will help you build muscle because they save protein.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.