Carbohydrates are like fuel needed for running the metabolism of the body cells. There are carbohydrates that get absorbed and convert faster to sugar, which is not healthy for the body. There are good carbs, those are complex in construction but have immense value for brain and body.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), that provides energy to the body. Adults need to consume carbohydrates per day 130 gm or 1 gm per pound body weight.
Now the next expected question will be what are the top sources of good Carbohydrates? Here find out the detail of natural and modified sources of good carbs.
- Grains- Rice, Barley, Wheat, Oats, Rye, Buckwheat, Cereals, Bulgur, Quinoa
- Dishes– Cornmeal, Couscous, Tortillas, Bread, Bagels, Tortillas
- Fruits- Winter squash, dried fruit such as raisin, dates, nuts, fruit juices, berries, pears, apples all the citrus fruits.
- Vegetables– Carrot and carrot juice, potato, sweet potato, potato family is high in carbs and should be eaten in moderate quantity, vegetables contain carb but mostly have more water contents.
- Legumes– White beans, black beans, kidney beans, pinto beans, Garbanzo, and other lentils
Here are Top 10 sources of low carb food with a dose of fiber
1. Avocado
One avocado comprises of 17 grams of carbohydrate and abundant supply needed through its 13.5 g fiber. It refurbishes your body with carb, fiber, and other much-needed nutrients. Its vitamins, minerals, and phytonutrients are excellent for diabetics.
2. Bananas
Bananas are rich in the carb, potassium, and other nutrients. The carbs in a big banana are 23% and dietary fiber 2.6g. Bananas are good for athletes too who look for fast action fruit.
3. Lentils
Lentils are protein-rich diet. A half-cup cooked lentil provides 20 g of carbohydrates and 8 g of dietary fiber.
4. Oats as one of the sources of good carbohydrates
Oats are one of the healthiest whole grain food that has great value with its nutrients. These are full of vitamins, antioxidants magnesium, a good source of good carbohydrates, and Phosphorous. Raw oat has 66% carbs that lower to around 21g after 100 gm is cooked. Oats lowers blood sugar levels considerably.
5. Sweet potatoes
Sweet potatoes are rich in carbs, vitamins A and C also. Cooked sweet potatoes contain 20-21 % carb or starch. Along with 10 % of fiber. Its oxidative properties make it an excellent food for all.
6. Blueberries
Wonder fruit Blueberries are tasty to eat and its nutrients complement the health by its carbs of 14.5%, potassium, loads of vitamins C, K, and vitamin B complex. It also contains 2.4 g of dietary fiber.
7. Kidney beans
Kidney beans are the rich source of carbohydrates, gives 25% out of 100 gm cooked kidney beans, and it is very high in fiber at 25 g. These beans revitalize the heart by stabilizing it through its nutrients. Its’s nutrients include a high dose of proteins too.
8. Chickpeas
Don’t be surprised chickpeas are a good package of proteins, all the nutrients and 27.4 g of carbohydrates, whilst being rich with 8% fiber. Chickpeas boost the heart and digestive system.
9. Yogurt
Yogurt is a big help to the digestive system having a good supply of potassium and other nutrients. It has 3.6 g of carb, though fiber is missing from it.
10. Quinoa
Quinoa is equivalent to whole grain with amazing benefits, it has 21.3g of carb and 5.2 gm of fiber. It has delivered excellent results.
So now you know the top sources of good carbohydrates, needed for metabolism and other body functions.
