In this article, we have selected some good carbohydrate-rich food options to consume daily to lose weight and still give you the energy you need to endure your busy routine.
These days, carbohydrates are the most misunderstood macronutrient. In the current era of the ketogenic diet, carbohydrates are considered “bad guys” (“bad carbs”) and misinterpreted as “the macronutrient you should avoid at all costs”.
But your body and brain need carbs to function correctly. Delicious carbs. After all, think of your body as if it were a car. Would you want quality fuel or not?!
In putting together this list of good carb foods below, however, we’re looking for nutrient-dense carbs packed with vitamins, minerals, fiber, and weight loss.
Many of these options contain natural sugar that will help keep your energy up throughout the day. So, these are the best excellent and healthy carbs, according to nutritionists :
1- Oatmeal
Research has observed that consumption of oats, a source of good complex carbohydrates, is linked to reduced LDL (“bad” cholesterol) levels. Additionally, a prebiotic fiber in oats helps fuel the “positive bacteria” that live in your gastrointestinal tract.
2- Strawberries
All berries are good sources of sound and complex carbohydrates and are nutrient-rich. For example, acerolas are a good source of fiber and packed with vitamin C (even more than oranges, as it’s widespread), as well as offering other essential micronutrients like potassium and manganese.
Research also shows that daily consumption of acerola and strawberries, which contain high levels of antioxidants, may be linked to positive effects on health and weight loss, such as improved inflammation, insulin sensitivity, blood pressure and cognition.
3- Potatoes
Potatoes are nutritional powerhouses – they are, however, low in protein (about up to 4 grams of plant protein), almost 5 grams of fiber and 25% of the potassium you need for the day.
If you’re wondering whether you should eat English potatoes (the yellow ones) or the sweet ones, the answer is: eat the potato you prefer!
They are excellent carbohydrate alternatives, especially for those who feel very hungry. Because, in this way, they allow you to eat in greater volume (unlike bad carbohydrates)
4- Whole Meal Bread
Within the carbohydrate category, bread can be considered the ‘bad guy’ (“bad carbohydrate”) by the majority (along with rice ) and has the worst possible reputation.
But you will see that this is not the case, but that it can be considered one of the good carbohydrates and an easy way to meet your daily needs while benefiting from other essential nutrients.
5- Cabotia Pumpkin
Pumpkin is a starchy vegetable rich in nutrients, fiber, vitamins and minerals. In addition to offering good complex low-glycemic carbohydrates (meaning they don’t quickly raise blood sugar levels), squash offers beta-carotene, an essential antioxidant for vision and skin.
A cup of plain pumpkin puree also provides essential nutrients like fiber, vitamin A, potassium and iron.
6- Rice
Like potatoes, many believe rice is evil (a lousy carbohydrate). I’m mistaken!
Although brown rice is more nutrient-dense than white rice, it still offers health benefits.
It’s worth noting that whole-grain rice and pasta contain only a little more fiber than their refined counterparts.
7- Dates
Dates are sweet, dried fruits and good carbohydrate sources with essential nutrients, including fiber and micronutrients (vitamins and minerals).
Just two dates provide 3.2 grams of fiber, about 12% of the recommended daily intake.
Like oats, dates contain soluble fiber, which helps lower LDL cholesterol. They also contain insoluble fiber that helps keep the digestive system running smoothly.
Dates offer essential micronutrients such as calcium, B vitamins, iron, potassium, copper and magnesium.
You can include them in salads alongside rice or as snacks between main meals.
8- Banana
Bananas are an incredible source of simple carbohydrates with natural sugars. And it’s not because it’s absorbed quickly that it’s no longer considered one of the good carbs.
This fruit also contains potassium and magnesium and provides prebiotic compounds that help “feed” your good gut bacteria.
Enjoy a whole banana before a workout for quick, easily digestible energy.
You can include it in desserts or as an afternoon snack with a spoonful of peanut butter.
9- Popcorn
Swap processed snacks for popcorn the next time you watch a movie. This way, we exchange bad carbohydrates for good carbohydrates!
In a study that compared the short-term satiety of these two popular “snacks,” researchers found that most participants felt less hungry and more full after eating the popcorn.
10- Quinoa
It’s no wonder that quinoa has long been considered the powerhouse of grains, one of the best carbohydrates you can consume!
Quinoa keeps you fuller for longer and is a complete protein that provides the amino acids your body needs to build muscle. And you know we like to stay in shape around here.
