5 Best Carbohydrates for Sustainable Energy You Should Add In Your Every Day Diet

Carbohydrates are frequently misunderstood and labelled as bad for our health. What people don't know, though, is that the correct type of carbs is actually vital for our body, and they're the major source of fuel for our brain, muscles, and even nervous system. Rather than depleting your energy, nutrient-rich complex carbohydrates can make you feel more satisfied for longer, regulate blood sugar levels, and deliver sustained energy during the day. However, the secret to all this is to select smartly.

Best Carbohydrates for Sustainable Energy

In an exclusive interaction with the editorial team of Onlymyhealth, Pooja Singh, Senior Dietician and Nutritionist, Sharda Hospital - Noida, explained that these are the five healthiest carbohydrates that you should incorporate into your daily diet for consistent energy and all-around health:

1. Oats

Oats are among the densest whole grains, loaded with fibre, specifically beta-glucan, which retards digestion and offers a prolonged release of energy. They're also filled with essential vitamins and minerals such as manganese, magnesium, and B vitamins that assist in converting food into energy. "Having a bowl of oatmeal for breakfast or mixing oats with smoothies can keep you satiated and energised for hours," Singh recommended. 

2. Quinoa

Unlike other grains, quinoa is a complete protein in that it has all nine essential amino acids, and thus it's a powerhouse of energy and muscle recovery. It's also packed with complex carbohydrates and fibre, which do not cause blood sugar spikes. It's versatile enough to be used in salads, bowls, or even as a substitute for rice.

3. Sweet Potatoes

Sweet potatoes are a slowly digested carbohydrate rich in fibre, vitamin A, vitamin C, and potassium. Their sweetness comes naturally, so they're a delicious and healthier option compared to refined carbohydrates. The blend of complex carbs and nutrients sustains energy while helping to maintain immune function and muscle function.

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4. Brown Rice

Brown rice has its bran and germ layers intact, unlike white rice, so it is rich in fibre, B vitamins, and minerals. This slow-burning carb maintains a level blood sugar and sustained energy. It goes well with vegetables and lean proteins, making a balanced and satisfying meal for sustained energy.

5. Legumes (Lentils, Chickpeas, Beans)

Legumes are a nutritional powerhouse, providing a distinctive combination of complex carbohydrates, vegetable protein, and fibre. They are slowly digested, leaving you more energised for longer periods, and also for the well-being of your digestive system. Whether you include them in soups, salads, or curries, legumes are among the best sustainable carb foods to retain in your diet.

Bottomline

Carbohydrates don't get the negative publicity they're often accorded. When you select whole, wholesome sources, they become your body's ultimate partner for sustained energy, brainpower, and overall health. Adding oats, quinoa, sweet potatoes, brown rice, and legumes to your everyday meals can prevent you from experiencing energy crashes and keep you energised all day long.