The article has been verified to ensure the highest possible accuracy (content includes links to reputable media sites, academic research institutions, and occasionally medical studies). All content on our website has been reviewed, however, if you believe that our content is inaccurate, outdated or questionable, you can contact us to make the necessary corrections.
Do you know what are the healthy foods high in carbohydrates? We will tell you about it below so that you can start including them in the diet.
Last update: June 13, 2021
Carbohydrates are macronutrients present in the diet capable of acting as an energy substrate. They are essential in the athlete's diet, but also in sedentary people to achieve good health. That is why we are going to mention healthy foods rich in carbohydrates.
However, it is important that you understand that not all carbohydrates are categorized as beneficial. Some could be harmful if consumed in high amounts, so it is advisable to limit their presence.
Types of carbohydrates
Before we dive into healthy carbohydrate-rich foods, it's important to highlight the types of sugars that can be found in edibles. In general, two can be distinguished: the simple and the complex. The fundamental difference is the speed of absorption.
Complex or low glycemic carbohydrates cause a gradual entry of glucose into the blood, which does not generate great stress at the pancreatic level. Its consumption does not pose a risk to health, as long as reasonable daily amounts are respected.
However, simple sugars have the ability to enter the bloodstream very quickly. From here there is a sudden insulin response, which in the medium term can be counterproductive.
According to a study published in the journal Current Diabetes Reports, the regular intake of this type of nutrients could be associated with an increase in the incidence of obesity and diabetes. For this reason, it is important to avoid its regular consumption, both in child populations and in adults.
In fact, these elements are especially harmful when administered in liquid form, through soft drinks or juices. As beverages do not usually contain fiber in their interior, the entry of sugars in the blood is faster.
You may also be interested in: Banana cake high in fiber and low in sugars
Healthy foods rich in carbohydrates
Next, we are going to review the main healthy foods rich in carbohydrates that can be introduced into the diet.
Tubers are a source of complex carbohydrates. In addition, they stand out for their fiber content. This substance has the ability to increase the volume of the fecal bolus, reducing the incidence of constipation. This is evidenced by an investigation published in the journal Alimentary Pharmacology & Therapeutics.
Likewise, fiber is capable of modulating the very entry of carbohydrates into the bloodstream, which avoids situations of insulin resistance in the medium term. Thanks to this property the risk of type 2 diabetes is reduced.
The tubers are capable of providing other important micronutrients, such as vitamin C. This element is considered essential to ensure the functioning of the immune system, as stated in a study published in the journal Nutrients. In this way, the severity of respiratory infectious diseases is reduced.
Legumes are also healthy carbohydrate-rich foods that should be included in the diet frequently. Not only do they have complex sugars and fiber, but they are also a source of essential micronutrients. Specifically, they contain essential minerals.
Some of these compounds, such as iron, generate protection against pathologies such as anemia, that present with fatigue and chronic tiredness. It must be taken into account that the fiber itself limits the absorption of many of these micronutrients, so it will be necessary to introduce vegetables to ensure the required amounts.
On the other hand, legumes can cause stomach or intestinal discomfort in some people. To avoid this situation, simply cook them over low heat until they are soft, facilitating later digestion.
Do not stop reading: 3 names by which sugar is known on labels
Among the most common pseudo-cereals we can highlight quinoa. This food has certain similarities with respect to rice.
It concentrates essential micronutrients inside and provides complex carbohydrates high quality. In addition, it guarantees the consumption of fiber through its presence in the diet.
It is excellent for both hot and cold dishes. It can be introduced into salads to improve their energy content. It presents great versatility at the culinary level, so there are many possibilities for preparation.
Introduce healthy foods rich in carbohydrates into the diet
It is advisable to introduce healthy foods rich in carbohydrates into the diet. These edibles provide the energy needed to cope with daily and everyday tasks. They are even excellent for those who have higher caloric requirements derived from physical exercise.
In addition, thanks to its fiber content, they will help avoid digestive or intestinal problems. Transit will become more efficient.
Keep in mind that not only foods high in carbohydrates are made up of the diet. It is essential to guarantee a high consumption of quality proteins and fats. To do this, the spectrum of edibles must be increased, ensuring variety.