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Healthiest carbs

Kronik187

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Get Shredded!
I've always been a brown rice guy especially brown jasmine. Recently I've been getting into bulgur wheat and freekeh but I'm always looking for suggestions of other healthy carbs or whole grains to add to my diet.
 

Bolan

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Jasmine rice, Sweet potato's, Cream of rice are my go to's... they digest well for me.
Oats in the morning in my breakfast shake.
 

Bft84

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Fruit. It’s been my main carb source for a while. Often my only carb source.
Oat meal, cream of wheat.
Potatoes.
 

maxmuscle1

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Calrose Rice (small grain, Sticky), All potatoes (simply hash browns or Simply potatoes) if your in a pinch . Now 1 cup grapenuts cereal is 98carbs, Ton of grains and fiber (w2cups Fairlife- 35g protein) .

Ancient Grains Flakes Cereal has non -GMO, 7g fiber , 25g grains , has quinoa, millet, barley, Oats, Kamut, etc - it’s my go to w some bananas or strawberries! (Dessert) . Also adding Yellow or Red Lentils and I like Soba Buckwheat Noodles and Buckwheat Pancakes.
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Max
 

JJB1

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I do mostly basmati rice and oats but according to some doctor guru trying to sell his bullshit book (haha) sweet potatoes are best. He says most every other complex carb has some toxin making digestion difficult. I say he can eat my farty ass! 💨
 

Bft84

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I do mostly basmati rice and oats but according to some doctor guru trying to sell his bullshit book (haha) sweet potatoes are best. He says most every other complex carb has some toxin making digestion difficult. I say he can eat my farty ass! 💨
When they start talking about toxins and detoxing you already know it’s bullshit
 

01dragonslayer

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12 High Carb Foods That Are Incredibly Healthy​



healthier just a little bit easier — and more fun!

Over the years, carbohydrates have gotten a bad reputation. People often associate them with weight gain, type 2 diabetes, and a variety of other health conditions.
Yes, it’s true that processed foods high in sugar and refined grains typically lack important vitamins and minerals. However, many nutrient-dense, fiber-rich foods can actually be very good for you.
While low carb diets can be beneficial for some people, there’s no reason to avoid high carb foods altogether.
Here are 12 high carb foods that are incredibly healthy.
stirring cooked quinoa in a pot with fork
Share on PinterestThe Picture Pantry/Offset Images

1. Quinoa​

Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers.
It’s classified as a pseudocereal, which is a seed that’s prepared and eaten like a grain.
Cooked quinoa contains 70% carbs, making it a high carb food. However, it’s also a good source of protein and fiber (1Trusted Source).
Quinoa is rich in many minerals and plant compounds and has been linked to a variety of health benefits, including improved blood sugar management and heart health (2Trusted Source, 3Trusted Source).
Additionally, it does not contain any gluten, which makes it a popular alternative to wheat for those on a gluten-free diet.
Quinoa is also very filling since it’s relatively high in fiber and protein. For this reason, it may help promote healthy weight management and gut health (4Trusted Source, 5Trusted Source).
SUMMARY
Quinoa is highly nutritious and may help improve blood sugar management and support heart health. Quinoa is also high in protein and fiber, so it may be useful for weight loss, as both of these nutrients can help keep you feeling full for longer.


2. Oats​

Oats are an incredibly healthy whole grain and a great source of many vitamins, minerals, and antioxidants.
Raw oats contain 70% carbs. A 1-cup (81-gram) serving contains 54 grams of carbs, including 8 grams of fiber. They are particularly high in a specific type of fiber called oat beta glucan (6Trusted Source, 7Trusted Source).
Oats are also a relatively good source of protein and contain more protein than most grains (8Trusted Source).
Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels (9Trusted Source, 10Trusted Source, 11Trusted Source).
Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes (12Trusted Source).
Furthermore, oats are very filling, which could help support healthy weight management (13Trusted Source, 14Trusted Source).
SUMMARY
Oats contain many beneficial nutrients, including fiber and protein. Studies have also shown that eating oats lowers blood sugar and cholesterol levels.


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3. Buckwheat​

Like quinoa, buckwheat is considered a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten.
Raw buckwheat contains 75 grams of carbs, while cooked buckwheat groats contain about 19.9 grams of carbs per 100-gram serving (15Trusted Source, 16Trusted SourceTrusted Source).
Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than many other grains (17Trusted Source).
Additionally, studies in humans and animals suggest that it may be particularly beneficial for heart health and blood sugar regulation (18Trusted Source, 19Trusted Source).
SUMMARY
Buckwheat is highly nutritious and contains more antioxidants and minerals than many grains. Buckwheat isn’t related to wheat and doesn’t contain gluten. Eating it may benefit your heart health and blood sugar regulation.

4. Bananas​

Bananas are a popular fruit people love to use in many different recipes.
One large banana (136 grams) contains about 31 grams of carbs, either in the form of starches or sugars (20Trusted Source).
Bananas are also high in potassium and vitamins B6 and C, and they contain several beneficial plant compounds (20Trusted Source).
Thanks to their high content of potassium, bananas may help lower blood pressure and improve heart health (21Trusted Source).
Unripe, green bananas are higher in starch. This transforms into natural sugars as the bananas ripen, turning yellow in the process. Thus, you’ll tend to get more starch and less sugar if you eat your bananas when they’re less ripe (22).
Unripe and less ripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut (23Trusted Source, 24Trusted Source).
SUMMARY
Bananas are high in potassium, a mineral that plays a key role in regulating blood pressure. Less ripe bananas also contain resistant starch and pectin, both of which can improve digestive health.

5. Sweet potatoes​

raw diced sweet potato in a bowl
Share on PinterestNataša Mandić/Stocksy United
Sweet potatoes are a delicious, nutritious tuber or root vegetable.
One-half cup (100 grams) of mashed, cooked sweet potatoes with their skin on contains about 20.7 grams of carbs, which consists of starch, sugar, and fiber (25Trusted Source).
Sweet potatoes are also a rich source of vitamin A, vitamin C, and potassium (25Trusted Source).
What’s more, they’re packed with antioxidants, which are compounds that help neutralize harmful free radicals in your cells to protect you against chronic disease (26Trusted Source, 27Trusted Source).
SUMMARY
Sweet potatoes are an excellent source of vitamin A, along with several other vitamins, minerals, and antioxidants.


6. Beets​

Beets are a purple root vegetable that people sometimes refer to as beetroots.
While they aren’t considered high in carbs overall, they do have a lot for a non-starchy vegetable. Raw and cooked beets contain about 10 grams of carbs per 100 grams, mainly from sugar and fiber (28Trusted Source, 29Trusted Source).
They’re also packed with vitamins and minerals, along with powerful antioxidants and plant compounds (30Trusted Source).
Beets are also high in inorganic nitrates, which are converted into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases (31Trusted Source, 32Trusted Source).
Beet juice is also very high in nitrates, and athletes sometimes use it to enhance their physical performance (33Trusted Source, 34Trusted Source, 35Trusted Source).
That’s because nitric oxide relaxes your blood vessels, allowing oxygen to flow more efficiently during exercise.
SUMMARY
Beets are loaded with vitamins, minerals, and plant compounds. They also contain high amounts of inorganic nitrates, which can improve heart health and boost physical performance.

7. Oranges​

Oranges are a popular type of citrus fruit.
They’re mainly composed of water and made up of about 15.5 grams of carbs per 100-gram serving. Oranges are also a good source of fiber (36Trusted Source).
Oranges are especially rich in vitamin C, potassium, and some B vitamins. In addition, they contain citric acid, as well as several potent plant compounds and antioxidants (37Trusted Source).
Eating oranges may improve heart health and help prevent kidney stones. They may also increase the absorption of iron from other foods you eat, which may help protect against iron deficiency anemia (38Trusted Source, 39Trusted Source, 40Trusted Source, 41Trusted Source).
SUMMARY
Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and increase iron absorption to help prevent anemia.

8. Blueberries​

fresh blueberries
Share on PinterestMirageC/Getty Images
Blueberries are frequently marketed as a superfood due to their rich content of antioxidants.
They consist mostly of water, as well as about 14.5 grams of carbs per 100 grams (42Trusted Source).
Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese (42Trusted Source).
Studies have shown that blueberries are a good source of antioxidant compounds, which can help protect your body against damaging free radicals. Studies suggest that eating blueberries may even improve memory in older adults (43Trusted Source, 44Trusted Source).
SUMMARY
Blueberries are very healthy. They contain many vitamins, minerals, and antioxidants, and they can help protect against oxidative damage.

9. Grapefruit​

Grapefruit is a citrus fruit with a sweet, sour, and bitter flavor.
It contains about 8% carbs and is rich in a variety of vitamins, minerals, and antioxidants (45Trusted Source).
According to some human and animal studies, grapefruit could enhance heart health and improve blood sugar management (46Trusted Source, 47Trusted Source).
Furthermore, other research suggests that certain compounds found in grapefruit could help prevent kidney stones, lower cholesterol levels, and even potentially slow the growth and spread of cancer cells (48Trusted SourceTrusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).
However, scientists need to do more studies on the effects of grapefruit in humans.
SUMMARY
Grapefruit contains many beneficial vitamins, minerals, and antioxidants. It may provide numerous health benefits.

10. Apples​

Apples are well known for their sweet, tart flavor and crisp texture.
They’re available in many colors, sizes, and flavors, all of which generally contain about 14–16 grams of carbs per 100 grams (52Trusted Source, 53Trusted Source, 54Trusted Source).
Apples also boast many vitamins and minerals, but usually only in small amounts.
However, they are a good source of vitamin C, antioxidants, and fiber (55Trusted Source).
Apples may also offer several health benefits, including improved blood sugar management and heart health (56Trusted Source, 57Trusted Source).
Early research suggests that adding apples to your diet may even be associated with a reduced risk of certain types of cancer. However, more research is needed (58Trusted Source, 59Trusted Source).
SUMMARY
Apples contain a decent amount of vitamin C, antioxidants, and plant compounds. Eating apples may improve blood sugar management, as well as reduce the risk of heart disease and potentially even certain types of cancer.

11. Kidney beans
Kidney beans are a member of the legume family and a variety of the common bean.
Cooked kidney beans contain about 21.5 grams of carbs per 100 grams, in the form of starches and fiber. This legume is also high in protein (62Trusted Source).
Kidney beans are a good source of many vitamins, minerals, and plant compounds. They’re also rich in antioxidant compounds, including anthocyanins and isoflavones (63Trusted Source).
Their numerous health benefits include improved blood sugar regulation and a reduced risk of colon cancer (64Trusted Source, 65Trusted Source).
However, be sure to cook them first because raw or improperly cooked kidney beans are toxic (66).
SUMMARY
Kidney beans contain many vitamins, minerals, and antioxidants. Cooked kidney beans are also a good source of protein and have been linked to several health benefits.

12. Chickpeas​

a bowl of raw chickpeas
Share on PinterestNataša Mandić/Stocksy United
Also known as garbanzo beans, chickpeas are part of the legume family.
Cooked chickpeas contain 27.4 grams of carbs per 100-gram serving, along with almost 8 grams of fiber. They’re also a good source of plant-based protein (67Trusted Source).
Chickpeas contain many vitamins and minerals, including iron, phosphorus, and B vitamins (67Trusted Source).
Not only have chickpeas been linked to improved heart and digestive health, but some test-tube studies suggest they may also help protect against certain types of cancer. More research in humans is needed, however (68Trusted Source).
 
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