The most beneficial carbohydrates: 7 foods that should be in the diet

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UNITED STATES (VOP TODAY NEWS) — If there is one nutrient that we treat with more suspicion than others, then, of course, these are carbohydrates. Many popular diets, including the Dukan diet and ketodiet , are advised to limit their consumption so that those extra pounds go faster.

At the same time, nutritionists say that we should not be afraid of carbohydrates, because even eaten at night they can be safe if you take the necessary breaks. So who is right?

Well, actually, both sides of the gastronomic conflict are right. Because carbohydrates that provide the body with energy are really needed and important in the diet. But, on the other hand, the restriction of some of them can be an effective strategy for both weight loss and recovery.

Modern dietary recommendations boil down to the fact that a person should receive 45-65% of calories per day just from carbohydrates. Below are seven high-carb foods that should be included on the menu.

Brown rice

Rice does not have a very healthy reputation, but, we recall, it’s only about white rice. Because brown rice is a healthy whole-grain diet that contains nourishing protein and fiber.

A serving of ready-made brown rice contains only 120 calories, but at the same time – 2 grams of fiber, 3 grams of protein and 26 grams of healthy carbohydrates. To get more benefits, combine it with vegetables, such as broccoli.

Oatmeal

A great breakfast option that suits everyone. A serving of oatmeal contains 27 grams of healthy carbohydrates, 4 grams of fiber and 5 grams of protein that can energize you for the whole day. In addition, there is a fiber that can reduce cholesterol and, consequently, the risk of cardiovascular diseases.

And yes, this is the perfect snack for 1-1.5 hours before a workout, which, if you add some honey, coconut flakes and fruit, will also be incredibly tasty.

Beans

Beans can be very different, but they always contain a large amount of vegetable protein, fiber and regular carbohydrates. So with 7 grams of protein and 20 grams of carbohydrates per serving, it will help you feel satiety longer, which means giving up situational snacks, which are often not helpful at all.

As a bonus: black beans contain an impressive amount of iron , and red beans contain antioxidants.

Beet

A good rule when choosing vegetables is that the darker their color, the more nutrients they contain. And beets are no exception . It’s dark purple hue, able to paint all around, suggests that it is rich in antioxidants, such as anthocyanins, betaine (according to new research, it combats inflammation and reduces the risk of cardiovascular diseases) and lutein.

At the same time, three small beets contain only 100 calories, but 23 grams of healthy carbohydrates, 7 grams of fiber and 800 mg of potassium. Cooking option, in addition to borscht? Try beet salad with greens and curd cheese.

Carrot

This starchy and sweet (which is why it is often used in the dessert menu ) is also an incredibly healthy carbohydrate food. For example, three medium-sized carrots contain about 20 grams of carbohydrates, plus more than 100% of your daily need for vitamin A and about 15% of the recommended daily dose of potassium.

If you prefer not carrot in its pure form, but carrot juice, then keep in mind that the nutrients preserved in it support eye health, beauty of the skin and immunity.

Bananas

One average banana contains 100 calories, 26 grams of proper carbohydrates and a healthy dose of potassium, which we need for muscle strength, cellular metabolism and optimal function of the nervous and cardiovascular systems. Yes, bananas have a lot of natural sugars, but they are also rich in fiber, which inhibits the absorption of sugar, preventing related problems.

Finally, bananas are good for the intestines, since, when filling the stomach, they never overload it due to its soft texture. Did your banana turn brown? Do not worry – this, as it turns out , is also useful.

Buckwheat

Buckwheat, universal and familiar to everyone from childhood, will definitely find a place in your kitchen. And in your healthy diet at the same time. One small portion of the finished buckwheat contains 6 grams of protein, 30 grams of healthy carbohydrates and 4 grams of fiber, which, you see, is very beneficial for 150 calories.

Buckwheat, keep in mind, is also high in soluble fiber (a type of fiber that attracts water), which helps slow down digestion and feel satiety for as long as possible.

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