Unless you’ve been hiding under bagels all these years, you’ve noticed the many popular low-carb diets that have unfairly demonized grains, fruits, and starchy vegetables. Maybe you’re still avoiding sweet potatoes because the skinny influencers you follow online warn you’ll get out of ketosis. god forbidAt the risk of beating up dead Brussels sprouts, I’ll say it again. Not all high-carb foods will make you fat. Anything that isn’t can be detrimental to your health and back.
Most nutritionists and doctors agree, and research supports the idea that carbohydrates are macronutrients that are essential for good health and should not be avoided. Using the data, a study published at the European Society of Cardiology in 2018 warned that long-term low-carbohydrate diets lead to unhealthy outcomes. Over six years, consuming more than 215 grams of carbohydrates per day increased the risk of dying from cancer by 36% and the risk of dying from cardiovascular disease by 50%. (By the way, 215g is equivalent to 1 apple, 15 crackers, 2 tablespoons of peanut butter, and 1 tablespoon of vanilla soy milk.)
2019 meta-analysis of the journal lancet suggests that carbohydrates can be metabolically protective. A review of 58 clinical trials found that adults who ate the most whole grains, vegetables, and other high-fiber carbohydrates had a 15-31% lower risk of diabetes and colorectal cancer, and a lower risk of stroke and cancer. A reduced risk of cardiac death was found. Increased disease risk compared to people who ate less healthy carbohydrates.
Here are some high-carb foods recommended by doctors and nutritionists.
Do not dispose of all carbs. Even children, who typically eat high-carbohydrate foods, bread and pasta, are important for good nutrition.
“Eliminating all carbs can backfire on your health and lead to serious deficiencies,” warns a registered dietitian nutritionist. Dr. SuNui Escobar, DCN, RDN, is a Physician in Clinical Nutrition and owner of MenopauseBetter.com. “Carbohydrates provide glucose, which is essential for energy production in cells, including the brain. They also contain fiber, vitamins, minerals, and other beneficial phytonutrients.”
Remember to choose breads and pastas made with whole grains, which are complex carbohydrates that are slow to digest.
Yes, these fruits are considered high carbohydrate foods because of the fructose or sugar content in the fruit. exceeds the
“Whole foods are high in fiber, often contain water, and contain nutrients that slow digestion, keeping you feeling fuller for longer and reducing sugar cravings.” Amy Shapiro, RDfounder of Real Nutrition NYC.
A medium-sized apple and pear, eaten with the skin, contain 4.8 and 5.5 grams of fiber, respectively.
If you like crunchy, nutty cereals, opt for steel-cut oats, which are high-fiber whole grains.A meta-analysis of studies in nutrients After eating oatmeal, people with type 2 diabetes had lower fasting blood glucose levels and HbA1C (a measure of blood sugar) for more than three months, despite the high carbohydrate concentration. The soluble fiber it contains, called beta-glucan, has been shown to improve satiety and lead to weight loss.
“Whole foods keep out less healthy foods,” says Shapiro. “Whole foods like oats tend to be eaten in smaller portions than processed foods designed to stimulate appetite.”
Yes, about 1 cup of beetroot contains 13 grams of sugar, but it doesn’t affect blood sugar or weight in the same way rice pudding or cookies do. It’s packed with 2.8 grams of dietary fiber, which slows the absorption of sugar into the bloodstream.
“Even vegetables known for their ‘starchy’ content, like beets, have significant health benefits,” says the registered dietitian. Lauren Chaffin, MS, RD, owner of Nourished Nutrition. “Beets contain a large amount of micronutrients, most notably 20% of his daily folic acid requirement in one serving.”
Even if French fries are probably the first thing that comes to mind when you hear “carbs,” don’t underestimate this starchy vegetable. You can eat without worrying about going hungry in time. to cool before eating. When white potatoes are cooled after cooking, they turn into “resistant starch”. Since starch is not digested in the small intestine, it is processed by intestinal bacteria. This balances blood sugar levels and supports healthy intestinal flora, both of which promote weight loss.
Add variety to your menu with the yellowish-orange cousin of the white potato, the sweet potato. Sweet potatoes are rich in beta-carotene, an antioxidant that converts into vitamin A in the body.
“Just one serving has all the beta-carotene you need in a day,” says Chaffin. “Both sweet and russet potatoes are great sources of vitamin C, potassium, and fiber.”
One cup of chickpeas contains about 12 grams of fiber and about 45 grams of carbs, making this ultra-high-carb legume perfect for those watching their carbs and weight.
“Peas such as chickpeas, lentils, and legumes of all kinds are high-carb foods, but carbohydrates are preferred because they contain essential vitamins and minerals,” says Dr. Escobar.
Another high-carbohydrate food that may surprise you to learn that you won’t gain weight is bananas. That’s the way it was. However, if the high sugar content of bananas bothers you, go for green bananas. Unripe bananas are low in sugar and, like cold potatoes, high in resistant starch, which improves the ratio of healthy to unhealthy microbes in your gut.
Swap out a serving of quinoa when you feel like you need a rice-like starch as a side dish. It is an excellent source of fiber and protein, both of which satisfy hunger and slow the absorption of carbohydrates (sugars) into the bloodstream.
“Refined grains like white rice and other processed grains increase your chances of weight gain and disease,” he says. Amy Goodson, MS, RD, the author of sports nutrition playbook Member of our Medical Expert Panel.
In contrast, fiber-rich whole grains like quinoa take longer to digest, so you tend not to overeat in order to feel full. increase.in one study American Journal of Clinical Nutritionresearchers found that subjects who ate whole grain foods for six months burned an extra 100 calories per day due to an increased resting metabolic rate.
Dietitians say eating a variety of fruits, which are high in carbohydrates, provides health benefits that outweigh the calories and sugars you get from these whole foods.
“When you mix the colors, textures, and types of fruit, you essentially have a wide mix of vitamins, minerals, and phytochemicals to create a wide variety of colors,” says Chaffin.
Make sure blueberries, raspberries, and blackberries are in that mix. “Berries are good to eat on a regular basis,” she adds. They are some of the most nutrient-dense carbohydrates you can eat, containing high levels of antioxidants, vitamins and minerals.
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