Carbohydrate Rich Foods

Best And Nutritious Carbohydrate Rich Foods

In this round of competition, everyone wants to be at the forefront. For this, a healthy body and a healthy mind are needed, for which a nutritious diet should be practiced. One of these nutrients does carbohydrate.

What is Carbohydrate?

Like vitamins and minerals, carbohydrate is also the main nutrient. It is a necessary source for providing energy to the body. Our digestive system converts carbohydrates into glucose, meaning blood sugar. The cells, tissues, and organs of our body use this glucose to get energy. Thus carbohydrates can be beneficial for our body in many ways, such as – controlling cholesterol, giving the necessary energy throughout the body and helping the heart muscle and cells to function properly.

Carbohydrate Rich Foods

Types of Carbohydrate

  • Sugar: When our digestive system breaks down carbohydrates, it turns into glucose in response. The body uses it as energy.
  • Starch: It is also a type of carbohydrate.
  • Fiber: It helps in keeping the body weight balanced.

What is the role of carbohydrates in your body?

  • Carbohydrate-rich food helps to keep the body healthy.
  • It provides energy to the body. Also, the fiber present in it controls obesity considered to be the root of many diseases associated with the digestive system.
  • Carbohydrate regulates harmful cholesterol, thereby reducing the risk of cardiovascular diseases.
  • Apart from this, it also helps in controlling the sugar present in your blood.

How much carbohydrate do you need?

According to experts, an adult needs at least 135 grams of carbohydrate per day. At the same time, a pregnant woman should consume at least 175 grams of carbohydrate per day. Each person’s body composition is different, so ask the doctor about the amount of carbohydrate you should take daily.

Carbohydrate Rich Foods

Brown Rice

  • Quantity: 100 grams. Carbohydrate content: 78 grams.
  • Benefit:
  • Brown rice or brown rice is beneficial in many ways. The carbohydrate found in it can prove beneficial in reducing the amount of sugar present in the blood. It can help you control diabetes by reducing the level of sugar present in the blood.
  • How to include in the diet:
  • It can be included in the diet just like normal rice.

Buckwheat

  • Quantity: 100 grams. Carbohydrate content: 71.5 grams.
  • Benefit:
  • Kuttu can prove beneficial to overcome any chronic disease. Kuttu also has antioxidant, anti-inflammatory and anti-cancer properties in addition to carbohydrates, which can help in curing many health problems. In this sense, we can do that Kuttu can help you to overcome many of your chronic diseases.
  • How to include in the diet:
  • Kuttu flour can be used to make pancakes.

Kidney Beans (Rajma)

  • Quantity: 100 grams. Carbohydrate content: 15.38 grams.
  • Benefit:
  • Kidney beans can also reduce the risk of heart disease. These can reduce bad cholesterol levels without affecting good cholesterol. Poor cholesterol causes heart problems as well as many other diseases. Consuming kidney beans can reduce it, keeping your heart at risk of diseases.
  • How to include in the diet:
  • It can be consumed as a vegetable

Lentil

  • Quantity: 100 grams. Carbohydrate content: 57.14 grams.
  • Benefit:
  • Lentils contain carbohydrates as well as other nutrients. It has been considered a good source of protein. If you are a vegetarian and need protein, lentils may be beneficial for you. It also contains good amounts of fiber, folic acid, and potassium, which are essential nutrients for the heart. Lentils have also been considered a good source of iron, which does not allow iron deficiency in the blood and removes problems like anemia. Apart from this, the consumption of lentils can also help in keeping you away from diabetes.
  • How to include in the diet:
  • Lentils can be used in many ways. In addition to eating it with rice or bread, it can also be included in the diet as soup and sprouts.

Potatoes

  • Quantity: 100 grams. Carbohydrate content: 17.57 grams.
  • Benefit:
  • Potatoes contain carbohydrates in the form of starch. Also, the potato has antioxidant, hypocholesterolemic, antiinflammatory, antiobesity, anticancer and anti-diabetic properties. These properties found in potato are beneficial for our health in many ways. They can keep the heart healthy by controlling blood pressure levels. Potatoes can also help maintain the immune system properly.
  • How to include in the diet:
  • Potatoes can be incorporated into rice in many ways. Its vegetable can be made, it can be eaten by boiling or its pudding can also be made.

Banana

  • Quantity: 100 grams. Carbohydrate content: 78.57 grams.
  • Benefit:
  • Banana is considered as a super energy food. Doctors believe that eating a banana before a workout gives the body enough energy so that you can do a better workout in the gym. Banana is an important source of carbohydrates as well as energy, potassium, vitamin-B6, vitamin-C, and other nutrients. These nutrients can be useful for your health in many ways.
  • How to include in the diet:
  • Bananas can be taken with milk, this will give you enough energy. Apart from this, you can also eat it normally.

Quinoa

  • Quantity: 100 grams. Carbohydrate content: 28.57 grams.
  • Benefit:
  • Quinoa is good for people with diabetes due to its carbohydrate as well as protein content. It also contains fiber and iron content. In addition, quinoa is also a good source of potassium, which can prove to be beneficial for building muscle as well as a healthy heart. Quinoa also has many antioxidant properties, which protect cells from being destroyed. With this, you can not only avoid diseases but also reduces the possibility of premature wrinkles. Quinoa may also help to increase good cholesterol in the body.
  • How to include in the diet:
  • Quinoa can be consumed at breakfast.

Oats

  • Quantity: 100 grams. Carbohydrate content: 67.5 grams.
  • Benefit:
  • Oats contain carbohydrates as well as many nutrients such as fiber, protein, and iron. These nutrients found in oats are beneficial for skin and hair ranging from health problems like heart problems, cholesterol problems, diabetes, and cancer. In addition, the intake of oats may also be beneficial to prevent digestive problems such as diarrhea and constipation, bile, stones, and stomach cancer.
  • How to include in the diet:
  • Mixing it with milk during breakfast and taking it is beneficial.

Wheat

  • Quantity: 100 grams. Carbohydrate content: 33.36 grams.
  • Benefit:
  • Wheat contains starch and energy as well as nutrients such as protein, vitamin-B, fiber, and phytochemicals. These nutrients found in wheat are beneficial for our health in many ways. These may be beneficial in reducing the risk of heart disease as well as in controlling type 2 diabetes and the prevention of colorectal cancer.
  • How to include in the diet:
  • Wheat can be included in any type of diet. Its bread can be made or it can be eaten in the form of bread for breakfast

Gram or Chole

  • Quantity: 100 grams. Carbohydrate content: 27.5 grams.
  • Benefit:
  • Grams or chickpeas rich in many properties, as well as proteins, fiber, starch, polyunsaturated fatty acids, and vitamins, besides minerals like folate, calcium, magnesium, and potassium, are also found. These nutrients found in gram can help relieve digestive problems as well as relieve many problems by reducing the risk of cancer, heart problem, increased obesity, and diabetes.
  • How to include in the diet:
  • You can use chickpeas as a vegetable and sprout.
Carbohydrate Rich Foods

Side effects of Consuming Excessive Carbohydrates

  • Consumption of carbohydrates in excess can increase calories. This can lead to weight gain and obesity.
  • Excess intake of this may cause diabetes.
  • Excess carbohydrate intake can increase the levels of poor cholesterol in the blood, causing blood pressure and cardiovascular problems.

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