Healthy foods high in carbs


People trying to lose weight often say that they avoid carbohydrates to get healthy, but the reality is that some carbs are good for you. Carbs count for almost twice as much of your total daily caloric intake as protein and fat.

In addition, fiber is a carbohydrate that's needed in the body to keep things moving smoothly, which may partly explain why diets high in carbs have been shown to help with regulating blood sugar levels. So if you're following a diet that's heavy on protein and fats, you might see negative results when it comes to weight loss.

Furthermore, too much protein can cause a depletion of both calcium and magnesium in the body — minerals essential for bone health.

Whether you're trying to lose weight or not, these healthy foods high in carbs are still worth including in your diet because they provide various nutrients that support good health.

1. Spaghetti squash

There's a reason why spaghetti squash is a popular substitute for pasta—each cup of spaghetti squash has only 42 calories but boasts 8 grams of fiber. That fiber won't just help you feel full—it can also help lower your cholesterol and blood pressure levels.

Research shows that high-fiber diets correlate with decreased risks of stroke and heart attack, as well as lowered levels of "bad" cholesterol or LDL.

2. Sweet potatoes

Believe it or not, this popular Thanksgiving side dish is also good for your heart. The orange vegetable contains carotenoids like beta carotene and lutein, both of which are thought to reduce the risk of macular degeneration (a vision problem that can cause blindness).

They may also help lower your risk for type 2 diabetes and certain types of cancer, including cancers of the breast, cervix, colon, esophagus, lung, and bladder.

3. Brown rice

Brown rice is just whole-grain white rice because it hasn't been stripped of its healthy outer bran layer (which is typically done to create white rice). Whole grains have been associated with weight loss because they take longer to digest—which means you'll stay fuller longer.

4. Beans

Beans are probably the most well-known carb because of their high fiber content. And if you're trying to lose weight or watch your waistline, beans are the way to go because they are packed with protein—about 10 grams per cup!

The best thing about beans is that they are low in fat and calories but high in blood-sugar regulating fiber. They also contain "slow carbs" which help keep you full for longer amounts of time, while also boosting your metabolism.

5. Winter squashes

Winter squashes are often overlooked when it comes to health benefits, but they've got more vitamin C than oranges, as well as high amounts of essential minerals like potassium and magnesium.

As with many foods on this list, the beta-carotene in winter squash may have a beneficial effect on your heart and vision—as well as help, prevent obesity, diabetes, and certain kinds of cancer.

6. Oatmeal

Oatmeal is a diabetic-friendly food because it contains lots of soluble fiber that slows the absorption of sugar into the bloodstream. Research has found that eating oatmeal daily can lower your risk for heart disease by as much as 22 percent.

7. Green peas

These small legumes are also loaded with fiber, and studies show that people who eat more fiber tend to weigh less than those who don't.

Just one cup of green peas packs nearly eight grams of fiber, which doesn't even include any other kind of carbs they contain! They might not be as filling as other carbs on this list, but they're still worth including in your diet because they provide all nine essential amino acids and just 112 calories per cup.

What food is not high in carbohydrates?

No food contains 100% carbohydrate; there's always some nutritional value in whatever else might be included in it or even its packaging material. The concept of "carbs" refers to specific types of carbohydrates found in food. This post deals with the types of these carbs, not the amount.

Is there a difference between complex and simple carbs?

No. The differentiation between these two terms is mostly outdated because the "complexity" isn't all that relevant to your diet. Complexity just refers to how long it takes for your body to break down certain foods into glucose, which is what ultimately gives us energy.

While "complex carbs" might take longer for your body to digest than "simple ones," this doesn't mean that you should avoid them altogether; it's more about finding a balance between the two to get healthy and maintain your weight.
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