Carbs are our major energy source it is crucial to include the right carbs in your diet. Complex carbs are good and essential to keep your brains and bodies regulated. Complex carbs are composed of long chains of sugar molecules, so it takes more time to break them down in our bodies. These provide you with more energy for your workouts, make you feel fuller, help in faster recovery after a tough training session, and also help your brain stay sharp. We have chosen 10 best carbs sources for you from a variety of food groups to provide you with a rich variety of nutrients and vitamins which is an art of healthy living.
Barley is amongst the oldest super-foods in the world. According to the research, barley-based foods are rich in fiber and eating them can help stimulate the hormones in the gut which help in regulating metabolism and appetite. So by including barley in your diet, you can stay fuller for longer duration. You can either consume baked goods made of barley or toss barley into your soups and salads.
2. Sweet potato
These are rich in complex carbohydrates and simple starch. Sweet potatoes have high fiber content, beta-carotene, and vitamins. These are powerhouse recovery food and its carotenoids aid in cell repair. These are fat-free and contain lesser calories and sodium than white potatoes.
The root of taro when cooked has sweet and nutty flavor. It is one of the finest sources of dietary fibers. One cup of sliced and cooked taro contains around 7g of fiber and less than 1g of sugar. Its slow-digesting complex carbs help in raising your blood sugar levels gradually, giving you long-lasting energy.
Chickpeas are an excellent carb you could opt for especially if you are trying to keep your weight in check. One cooked cup of this legume contains nearly 45g of slow acting carbs out of which 12g are fiber. They have a low glycemic index and stabilize your hunger levels, so helps in weight loss and better weight management.
Oatmeal is loaded with super filling complex carbs, so you are less likely to overindulge if you eat them. You can dress them up with nutritionally dense add-ins like fruits, dry fruits, honey, cinnamon, etc. Oats also contain beta-glucan in its fiber which lowers the cholesterol level in your body. The fiber also helps slow the digestion of food which allows you to feel satiated for hours.
6. Brown rice
Brown rice proves out to be a great staple as it is filling as well as inexpensive. It is richest carbohydrate source amongst grains as it is filled with fiber, magnesium and vitamin B-6. It provides you with long-lasting energy when compared to white rice. Plus it also promotes lesser fat storage.
7. Low-fat yogurt
Low fat plain Greek yogurt is an excellent pre or post workout carb which gives you quick energy. It is also rich in calcium that plays a crucial role in muscle contraction. Thus, it helps keep your heart healthy and regulates your metabolism.
8. Green peas
A half cup of green peas contains around 4 g each of proteins and fiber. So you should really include peas in your diet plan. They keep you feeling full and are also an excellent source of zinc. Zinc is linked with higher levels of leptin, the satiety hormone.
Berries especially blueberries are amongst the most nutritious sources of carbohydrate in fruits. They contain vitamins, minerals and are known to convert white fat into beige fat that burns calories effectively. They have an incredibly high level of anti-oxidants and also contain polyphenols which offer a multitude of health benefits.
These are easy to digest and packed with potassium. Potassium helps in maintaining the nerve and muscle functionality. This is a perfect pre – as well as post- work out snack. You can amplify its health benefits, by simply adding some nut butter to it that promotes muscle repair and recovery.
So now when you are shopping for your groceries, you can choose the above-mentioned high-fiber carbs, which may provide you with long lasting energy and will take longer to break down. In addition to the balanced diet you need to exercise regularly to keep your weight in check. You can track your exercise and diet progress using an array of medical and tracking devices and apps available in the market manufactured by leading medical product development companies.
Author Bio: Shuchi Sankhyayan is a Mumbai based Content Specialist who has spent 15+ years romping around the healthcare, medical device, manufacturing, content and software industries. She is currently a Content Specialist at Technosoft Innovations, Inc. where she documents and presents the latest researches and innovations of the company in medical devices industry. She holds a graduate degree in Science and Post-Graduation degree in HR. In her spare time she is an avid reader, hobbyist and enjoys sharing medical product development knowledge and experience via her posts and articles.