Carbohydrates provide your body, brain and central nervous system with energy to help you maintain overall good health. The USDA recommends consuming 45 to 65 percent of your daily caloric intake as carbohydrates. To keep your blood glucose in check choose healthy complex carbohydrates, suggests WomensHealth.gov. Avoid carbs like refined flour, white and brown sugar, corn syrup, corn sweetener, high fructose corn syrup, molasses and syrup that cause a spike in your blood sugar levels.
Legumes
A legume is any plant whose seed pod splits on two sides, such as peas, beans, lentils and soybeans. Legumes are high fiber carbohydrates that are also a good source of protein. They are also high in vitamins, minerals and phytonutrients, which help the body fight disease, according to the American Journal of Clinical Nutrition. The USDA recommends consuming legumes several times a week for optimal health. When choosing legumes, opt for fresh, dried or frozen over canned or processed, which may contain added sugars and fats.
Quinoa
Although it looks like a grain, quinoa is the fruit of a plant that is the same family as the beet. Quinoa is a super food that is high in carbohydrates, protein, vitamins, minerals and phytonutrients. This fruit is a great substitute for processed pasta and rice, is easy to cook and can be ground into flour. Add quinoa to salad or soup, or serve as a side dish.
Steel-Cut Oatmeal
Steel-cut oatmeal is a high carbohydrate food that can also help you reduce your cholesterol, notes MayoClinic.com. Steel-cut oatmeal is a whole food that is not processed and is void of additives. Steel-cut oatmeal is versatile and blends well with fruits or eggs. If you are pressed for time, try precooking your oats and storing them in the fridge in single size servings.
Sweet Potatoes
The sweet potato is a versatile high carbohydrate food that is high in vitamins, minerals and vital nutrients for optimal health. Sweet potatoes are higher in fiber than white potatoes and cause a lower spike in your blood sugar levels. To keep your sweet potatoes healthy, avoid frying the potatoes or adding excess fat, such as butter and sour cream, or additional sweetener in the form of white or brown sugar.
References
- Health.gov: Chapter 7 Carbohydrates
- WomensHealth.gov: Staying Active and Eating Healthy; Carbohydrates
- The American Journal of Clinical Nutrition: Bitter taste, phytonutrients, and the consumer: a review
- American Dietetic Association: Quinoa, Grain, Fruit or Simply Amazing
- FitnessMagazine.com: Quinoa: Give This Grain a Try
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Numbers
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