While cutting carbs may be beneficial to some people, it certainly doesn’t mean that all carbs are “bad”. Here are 4 carbohydrates that are actually incredibly healthy.
Oats are possibly the healthiest whole grain food on the planet. Raw oats contain 66% carbohydrates and almost 11% of this is fiber. They are especially high in a highly soluble fiber called beta-glucan, which helps you feel full longer.
They are also a great source of many vitamins, minerals and antioxidants. They are even a relatively good source of protein that contains more than most other grains.
Many studies have shown that oats can reduce the risk of heart disease by lowering cholesterol levels, especially LDL.
Eating oats can also lower blood sugar levels in diabetics, at least after meals.
2. Sweet potatoes
Sweet potatoes are a nutritious tuber and they are delicious.
Cooked sweet potatoes contain approx. 18-21% carbohydrates. This carbohydrate content consists of starch, sugar and fiber. They are a rich source of potassium, vitamin A (from beta-carotene), vitamin C and antioxidants.
I find it very interesting that up to approx. 60 years ago in Okinawa, an island in Japan, 69% of an Okinawan’s calorie intake came from sweet potatoes alone. And they now have the largest proportion of centenarians (people over 100 years old) in the world.
3. Kidney beans
Kidney beans are a number of the regular beans and part of the legume family. Cooked kidney beans contain 22.8% carbohydrates in the form of starch and fiber. They are also very protein rich, which makes them quite full.
They are rich in many vitamins, minerals and plant compounds, including beneficial antioxidants.
They are associated with several health benefits, but just make sure you never eat them raw because raw or improperly cooked kidney beans can be toxic.
Unfortunately, they also contain very short carbohydrates known as FODMAPs. These can cause digestive stress if you eat too much at once, or in those who are intolerant.
This is a nutritious seed that has become incredibly popular in the natural health community. It is classified as a pseudocereal, then a seed that is cooked and eaten as a grain.
Although boiled quinoa is 21% carbohydrates, it is still a good source of protein and fiber. This makes it quite filling and an excellent addition to an effective weight loss diet.
Quinoa is also rich in many minerals and plant compounds and has been linked to several health benefits such as improved blood sugar control. It also contains no gluten, making it a popular alternative for those who do not tolerate gluten.
Wrong me now, processed junk foods with sugar and refined grains are definitely unhealthy and fat. But as you can see, whole, fiber-rich foods that happen to contain a lot of carbohydrates are some of the healthiest foods in the world.
Further reading: https://authoritynutrition.com/12-healthy-high-carb-foods/
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Studies mentioned in video:
Study 1: http://www.ncbi.nlm.nih.gov/pubmed/7956987
Study 2: http://www.ncbi.nlm.nih.gov/pubmed/14520027
Study 3: http://www.ncbi.nlm.nih.gov/pubmed/16054549
Study 4: http://www.ncbi.nlm.nih.gov/pubmed/23410632