Carbohydrates provide energy for muscle function and they fuel the central nervous system. They are very important for anyone’s diet and should not be avoided. Below is a healthy carbs list. If you aren’t consuming these foods, you and your body are missing out. These aren’t just any carbs, they are healthy complex carbs.
1. Sweet Potatoes
The orange color is what makes sweet potatoes so good. It comes from the high amount of beta carotene, which serves as a precursor for Vitamin A. Vitamin A is important if you are looking to keep a strong immune system as well as good eyes. And with just one medium sized sweet potato you will get about 400% of your daily need. nutrients included are Vitamin B-6, Vitamin C, and potassium. And you can’t forget the loads of fiber (even though not a nutrient).
Sweet potatoes have more nutrients overall than regular potatoes. They also have fewer calories even though they have more natural sugar.
One cooked medium sized sweet potato (114g) approx. 5″ in length and with a 2″ diameter will give you:
Black beans, pinto beans, and kidney beans just to name a few… will give you a good amount of fiber which will help with digestion. They contain both soluble and insoluble fiber to meet your fiber needs. Another health benefit is that they are proven to lower LDL cholesterol. And for every 1% decrease in overall cholesterol there is thought to be around a 2% decrease in the risk of a heart attack.
They have a good amount of carbs and also will give you some extra protein. For one cooked cup their nutrition is as follows:
3. Dairy Milk
Milk is a great choice for a post workout beverage. It will give you protein, carbs, and lactose. All of which will benefit your recovery process.
Lactose is often looked at in a bad light because it is a sugar. However, as long as you aren’t consuming an extreme amount, it is good for you. It is produced naturally from some mammals to feed their newborn babies.
It can be helpful as a quick source of energy to kick-start the muscle recovery process.
One cup (whole milk) will provide you with about 8g fat, 13g carbs, and 8g protein.
There is controversy on which type of rice is better for you, brown or white. Brown rice is often thought of as being a healthier choice than white rice due to containing much more nutrients. However, with all those nutrients it also contains more phytic acid which decreases your body’s ability to absorb such nutrients. During the process of making white rice “white” the bran is removed which contains the majority of the phytic acid and about 75% of its nutrients.
So brown rice has more nutrients but also has phytic acid which leads to less nutrient absorption. White rice has less nutrients but it does not have the phytic acid, so your body is able to more easily absorb the nutrients.
One important benefit of rice consumption is that it contains some of protein’s building blocks, amino acids. It has a good amount of cysteine and methionine, and a little of lysine.
Rice contains a decent amount of carbs. In one cup of both cooked enriched long grain white rice & brown rice there is about 45 grams of carbohydrates.
5. Whole Oats/ Oatmeal
If you want a healthier heart start eating whole oats. Whole oats contain avenanthramide, which is an antioxidant that protects your heart. Oats are also extremely high in manganese, with one cup giving you about 96% of your daily need.
Its beta-glucan content also has several important benefits. Beta-glucan has been shown to strengthen the immune system and decrease chances of infection. It has also shown to stabilize blood sugar levels and can be a good food source for those with type 2 diabetes or at risk.