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Healthier carbohydrates: what are they?

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Introduction

Carbohydrates often have a bad reputation, because their consumption is frequently associated with weight gain, type 2 diabetes, etc. While it is true that processed foods rich in sugar, and refined cereals in general are almost always lacking in important vitamins and minerals, many foods high in carbohydrates but rich in fiber and nutrients can boast notable beneficial properties for the body.

The most beneficial carbohydrates

Quinoa, Oats and Buckwheat

Quinoa

A nutritious seed, now very popular among health-conscious consumers. It is classified as a pseudocereal, that is, a seed that is prepared and eaten like a grain. Cooked quinoa contains 70% carbohydrates, and a good source of protein and fiber, many minerals and plant compounds. By eating quinoa, naturally gluten-free and highly satiating, it is digested more easily, promotes healthy weight management, keeps blood sugar under control and helps the intestines.

Avena

Oats are a very healthy whole grain and an excellent source of many vitamins, minerals and antioxidants. Raw oats contain 70% carbohydrates. An 80 gram serving contains 54 grams of carbohydrates, including 8 grams of fiber, mainly oat beta glucan, and is the cereal with the highest protein content. Research suggests that eating oats may reduce the risk of heart disease by lowering cholesterol levels, blood sugar levels, especially in people with type 2 diabetes.

Buckwheat

Like quinoa, buckwheat is considered a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten. Raw buckwheat contains 75 grams of carbohydrates, while cooked buckwheat groats contain approximately 19.9 grams of carbohydrates per 100-gram serving. It contains both protein and fiber, and is very nutritious. Rich in antioxidants, it is recommended for heart health and blood sugar regulation.

Healthier Carbohydrated Fruits

Banana

A large banana (136 grams) contains approximately 31 grams of carbohydrates, in the form of starches or sugars. They are also rich in potassium and vitamins B6 and C, and contain several beneficial plant compounds. Precisely by virtue of their high potassium content, bananas can help lower blood pressure and improve heart health. The least sugary ones are the most unripe ones, which also contain resistant starch and pectin, capable of supporting the health of the gastrointestinal system.

Grapefruit

Grapefruit is a citrus fruit with a sweet, sour and bitter flavor. It contains about 8% carbohydrates and is rich in a variety of vitamins, minerals and antioxidants that can improve heart health and blood sugar levels, cholesterol and even potentially slow the growth and spread of cancer cells.

Blueberries

Blueberries are a mine of antioxidants. They consist mostly of water, plus about 14.5 grams of carbohydrates per 100 grams; contain vitamins and minerals, including vitamin C, vitamin K and manganese. Their consumption promotes the fight against harmful free radicals and protects brain functions.

Oranges

Oranges are composed primarily of water and consist of approximately 15.5 grams of carbohydrates per 100-gram serving. They are especially rich in vitamin C, potassium and some B vitamins, contain citric acid, as well as several powerful plant compounds and antioxidants that protect heart health and help prevent kidney stones. They can also increase the absorption of iron from other foods, which is essential in cases of iron deficiency anemia.

Bodies

Apples contain approximately 14-16 grams of carbohydrates per 100 grams, are a good source of vitamin C, antioxidants and fiber, and help in better blood sugar management, compared to other fruits.

Beets and Sweet Potatoes

Among the foods rich in carbohydrates that are most beneficial for health we find beets, a purple root vegetable that stands out for its high carbohydrate content despite being a non-starchy vegetable. Raw and cooked beets contain about 10 grams of carbohydrates per 100 grams, mostly from sugar and fiber. They are rich in inorganic nitrates, which are converted into nitric oxide, capable of lowering blood pressure and reducing the risk of various cardiovascular diseases.

The sweet potatoes, likewise, are a good source of beneficial carbohydrates. 100 grams of sweet potatoes cooked in their skins contains approximately 20.7 grams of carbohydrates, which are made up of starch, sugar and fiber. They are also a rich source of vitamin A, vitamin C and potassium, they are rich in antioxidants, compounds that help neutralize harmful free radicals in cells to protect you from chronic diseases

Legumes: red beans and chickpeas

Among the legumes that represent the category of beneficial carbohydrates we find the red beans which contain approximately 21.5 grams of carbohydrates per 100 grams, in the form of starches and fibre. This legume is also rich in proteins, vitamins, minerals and plant compounds. They are also rich in antioxidant compounds, including anthocyanins and isoflavones. They contribute to better blood sugar regulation and a reduced risk of colon cancer.

I ceci cooked foods contain 27.4 grams of carbohydrates per 100-gram serving, along with nearly 8 grams of fiber. They are also a good source of plant proteins, vitamins and minerals, including iron, phosphorus and B vitamins. Their consumption is linked to improved heart and digestive health.

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