The top 20 carbohydrate foods you need to include in your diet

Simply put, carbs are complex starch, simple sugars and fibers found in vegetables, fruits, grains and other milk products, but not anything else. Today the world has spoiled their reputation - but they are an important component of a healthy life.

They are macronutrients, which directly mean that they are one of the three main ways, which gives energy to the body (other two macronutrients are proteins and fats).

And carbohydrates are essential, you mind They provide fuel and energy for central nervous system and working muscles. More importantly, they prevent proteins from being used as energy sources. It also enables metabolism of fat.

There is a lot of confusion around this topic - carbohydrate. Good carbs and bad carbs Simple carbs and complex ones We will look at it all after a while. But first, check out food rich in carbohydrates and how each one can benefit you.

The food you eat regularly is very important in this important (but sad thing) nutrient. Some of the richest sources include:

Brown rice plant is a rich source of ligans that can save heart disease. It is also rich in magnesium. This mineral also contributes to the health of the heart, like selenium, is rich in another mineral rice (1). Brown rice can also reduce cholesterol and reduce the risk of diabetes.

However, you do not want to eat or eat more of it every day due to the high amount of arsenic levels which are all rice, but especially in brown rice. Rice easily absorbs arsenic from groundwater compared to most plants, and is an arsenic accumulator like some species of plants, in which the most concentrated concentration of the outer, fibrous part of the plant is to create white rice Is deleted for.

We often consider brown rice "healthy" in comparison to white rice due to high fiber content, but in this day and age, it can be contrary to its high arsenic level.

Among the following varieties of rice is the lowest level of arsenic (half of the other types of inorganic arsenic of rice), so if you prefer rice, then it should be that you have the additional risk of this heavy metal Uses more to stop:

In addition to carbs, one type of grain is also rich in protein. There are 12 amino acids that support the energy, proper development and the synthesis of the muscles. And the fiber content in the cereal grains improves digestion and digestive health, keeping many digestive issues in the bay.

Kidney beans can also reduce the risk of heart disease. One way is to reduce the level of bad cholesterol without affecting good cholesterol (2). Kidney beans also have compounds called alpha-amylase inhibitors - which starch absorption and breakage, which reduces weight.

Dals are great sources of protein, and if you are vegetarian with the need of high protein, then they can be a good start. These include fiber, folic acid and potassium - essential nutrients for cardiovascular health. And being a good source of non-heme iron, lentils help in dealing with fatigue. They can also be a great option for meat (3).

Adding pulses in a meat-based soup can be a great start. Or you can toss dal in a dark, leafy salad salad.

It is believed as a whole grain, quinoa is rich in protein, iron and fiber. Protein helps in repairing cells and generates new ones. It can also be a great option for diabetics. Antioxidants found in quinoa and inhibit cell damage and help slow down aging (4).

Quinoa blending in your favorite thugs can immediately promote your protein content.

Oats are rich in antioxidants, in addition to carbohydrates - the most important of them are the avenathramamides. They increase the production of nitric oxide, which reduces blood pressure (5). Oats is also rich in beta-glucane, is a powerful soluble fiber. Beta-glucone reduces cholesterol and helps to lose weight.

Breakfast is the simplest way to eat oatmeal. You also got fruits and other nuts in your porridge for a healthy breakfast.

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