Healthy Carb Foods: 43 Good Carb Foods to Give You Energy Without the Dangerous Insulin Spikes of Added Sugar and Processed Foods
What are carbohydrates? Carbohydrates or “carbs” for short are your body’s primary source of energy. According to diabetes.org, carbohydrates come in the following three forms: starches (complex), sugars (natural and added), and fiber.
How many grams of carbs do you need? According to nutritiondata.self.com, you should have from 45-65% of your calories coming from carbohydrates. Since carbohydrate grams count for four calories and because I prefer the 55% range, I can have 275 grams of carbohydrates a day (2,000 daily calories x 55% / 4 calories = 275 grams of carbohydrates).
What are the major difference between bad carbs and good carbs? The major difference between bad carbs and good carbs is the pace at which they break down for the body to use. Bad carbs or simply carbohydrates break down very fast and create insulin spikes and contribute to type 2 diabetes and obesity. Good carbs of complex carbohydrates break down slower, which allows for more even energy distribution.
What are some examples of bad carbs? Nutritiondata.self.com is a great site to help you figure out the carb content and other nutritional values of the foods mentioned in this article and hundreds of other foods as well. Here are some examples of bad carbs that you should limit or avoid:
– White rice
– White flour
– Non-whole grain pasta
– Artificial syrups (high fructose corn syrup)
– Potatoes (although not a simple carb, it acts like one in the body)
– Most processed foods (e.g., white bread, pizza crusts, hamburger buns, chips, cookies, bagels, cake, etc.).
For some, when you say “eliminate,” it creates a craving and sense of being deprived. So “limit” is probably a better word for most of us. The more you limit the list above, the better off you are going to be.
What are some healthy carb foods? Nutritiondata.self.com is a great site to help you figure out the carb content and other nutritional values of the foods mentioned in this article and hundreds of other foods as well. Here are some examples of good carbs that you should make sure are a part of your healthy eating habits:
Fruits. According to mensfitness.com and divinecaroline.com, the following are 13 of the better fruits to eat, because they are so high in nutrients for your body:
– Red and purple grapes
Vegetables. According to health.com and cheatsheet.com, the following are 15 of the better vegetables to eat, because of their nutritional value:
– Turnip greens, Collard greens, Mustard greens, and Cabbage
– Sweet potatoes
– Brussel sprouts
Whole-grains. According to rodalesorganiclife.com and mayoclinic.org, the following are 10 of the better whole grains to eat, because of their nutritional value:
– Whole oats/oatmeal/rolled oats
– Brown rice
– Whole-grain barley
– Whole rye
– Whole wheat (bread, pasta, and crackers)
Legumes. According to menshealth.com and livestrong.com the following are 5 of the better legumes to eat, because of their nutritional value:
– Kidney beans
– Black beans
– Pinto beans
So, here is your list of 43 healthy carb foods to eat. Aim to have about 55% of your calories to come from healthy carb foods like fruits, vegetables, whole grains, and legumes, instead of sugar added and highly processed foods.
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