When it comes to weight loss, carbohydrate has earned a bad name. It is believed to cause weight gain, and many people restrict its intake when trying to shed those kilos. But is it true? Are carbs all bad? Being clubbed under one of the three essential macronutrients, carbs are essential for your survival. However, the source is important here. Carbs can be both good and bad. In one of her latest tweets, nutritionist Subhasree Ray shared a list of 11 food items that are excellent sources of good carbs.
Difference Between Good & Bad Carbs
Before delving into the list of good carbs, let us understand the difference between the two types of carbohydrates.
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- Bad Carbs: These are refined with much of their nutrients removed. Good carbs, also called simple carbs, are digested easily, and hence they push the blood glucose levels to spike. Consequently, you feel hungry soon, which makes you eat more that can cause weight gain. Some examples of bad carbs include white bread, white rice, biscuits, and pastries, as per a leading health website.
- Good Carbs: Juxtaposed to bad carbs, good carbs have their nutrition intact. Also known as complex carbs, these are digested slowly and hence trigger a slow and gradual release of glucose, thus, do not cause the blood sugar level to spike.
Also read: Study: If You Are A Daily Gym Goer You Must Eat Carbs Before Hitting The Gym
11 Good Carbs Options
Now that you know what good carbs are, let us have a look at some food options that contain this macronutrient:
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1# Chickpea
Not just good carbs, chickpea is also a source of fiber, protein, polyunsaturated and monounsaturated fatty acids, iron, and phosphorus, as per Harvard Health. It has a low glycemic index and is beneficial for those with type-2 diabetes. Since it is high in fiber, it induces a feeling of fullness and satiety, thus, helping with weight loss and management.
2# Sprouts
Sprouts are seeds that have grown to become young plants. You can make sprouts from a range of seeds such as chickpea, moong, etc. These are another good source of complex carbohydrates.
#3 Buckwheat
Known as ‘kuttu’ in Hindi, buckwheat is a staple grain during fasting for several festivals. Extremely delicious and versatile, it is another great option for good carbs that you can try.
#4 Lentils
Lentils are staple in Indian cuisine. Also, several varieties of these are grown across the country. These are versatile too. Other than complex carbs, these are good sources of protein, fiber, folate, iron, potassium, and manganese, as per Harvard Health.
#5 Brown Rice
The difference between white and brown rice is that the latter is a whole grain with bran and germ intact. White rice, on the other hand, is the refined kind and comes under simple carbs. Brown rice, on the other hand, is made of complex carbs.
#6 Barley
Known as ‘jau’ in Hindi, barley is another good source of complex carbs. It tastes good and contains protein and fiber.
#7 Millets
Millet is called ‘bajra’ in Hindi, grown abundantly in the deserts of India’s north-western region. It is made up of complex carbs along with proteins, fats, fiber, iron, phosphorus, magnesium, and folate, as per a leading health website.
#8 Oatmeal
Becoming a breakfast staple, oatmeal is also a good carbs option you can try. It’s delicious, versatile, rich in fiber, and other essential nutrients.
#9 Amaranth
This little-known but the centuries-old grain is a good option for those intolerant to gluten. A gluten-free grain, it is rich in complex carbs along with fiber, protein, antioxidants, and other micronutrients.
#10 Quinoa
Oats and quinoa are much touted these days. Just like oats, it is a good source of complex carbohydrates. You can make several recipes with it.
#11 Sweet Potatoes
Sweet potatoes are also an excellent source of complex carbs. Not just that, these are high in vitamin A. They also contain vitamin C and manganese and can make for an excellent snack.
Also read: Zero Carb Diet Limitations: If You Thought Cutting On Carbs Is Beneficial For Weight Loss, Read On
Quitting or restricting carbs intake might not be the best thing to do for overall health. You need this macronutrient for energy. What helps is if you opt for the good type instead of the simple and bad one.
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