Good sources of carbohydrates are food products that are low in simple sugars (directly absorbed) and rich in complex sugars (long digested). In addition, they are a source of zinc, iron and other minerals and vitamins that are necessary for the proper functioning of the body.
There must be no lack of carbohydrates in the diet. It is one of the three main nutrients. Moreover, they should constitute, on average, half of the daily energy requirement. The main sources of carbohydrates are cereals, fruits and vegetables, especially legumes. Of course, you can also find carbohydrates in sweets, but beware of them.
In this article, Niketrainers.com.co will tell you:
Carbohydrates – what is that?
Carbohydrates, also commonly referred to as sugars, are chemical compounds made of oxygen, hydrogen and carbon. Depending on the complexity of the construction, they are divided into:
- monosaccharides, i.e. simple carbohydrates that do not break down into smaller sugars;
- Complex saccharides, i.e. carbohydrates composed of several sugar molecules. They are divided into:
- oligosaccharides that contain from 2 to 10 monosaccharides;
- polysaccharides that contain more than 10 monosaccharides.
According to the recommendations of the World Health Organization, a diet of a healthy adult should contain 45–65% carbohydrates, 25–35% fat, 10–15% protein.
Which carbohydrates are the best?
The best carbohydrates are those with a complex structure. Why? Unlike simple sugars, they are characterized by a longer digestion process. As a result, the energy derived from them is released into the body gradually. Thus, there is no sudden fluctuations in glucose levels and the accompanying intense increase in insulin in the blood. The consequence of such a condition could be periodic hypoglycemia, which causes hunger and the need for additional consumption of sugary foods. Complex carbohydrates, due to the low glycemic index, allow you to maintain a constant concentration of glucose in the blood. Monosaccharides are not digested, but even absorbed without prior treatment. Check out the best carbohydrate sources.
What are the functions of carbohydrates?
Carbohydrates play a huge role in the body. First of all, they are the most important source of energy. Their presence is necessary for the proper course of fat metabolism.They perform storage (glycogen)and transport (glucose) functions. One of the sugars – fiber – regulates the rhythm of bowel movements, accelerates intestinal peristalsis, and reduces the level of bad cholesterol. A diet rich in it reduces the risk of developing many diseases, including colorectal cancer, atherosclerosis, and hypertension. Carbohydrates help maintain a healthy body weight, protect the heart from disease, improve mood, memory and concentration. The role of carbohydrates in the diet does not end there.
Find out about the best sources of carbohydrates
A good source of complex carbohydrates is brown rice. Compared to white, apart from color and a slightly longer cooking time, it differs by a much lower glycemic index and calorific value. Introduce it to your diet, because itis also a valuable source of iron, phosphorus, magnesium and copper. In addition, it contains a lot of fiber. Brown rice contains B vitamins and vitamin E. It has antidiabetic potential, shows antioxidant and neuroprotective properties.
Sweet potatoes are also good sources of carbohydrates. They contain large amounts of vitamin A, which has a valuable effect on the condition of hair, skin and nails, strengthens eyesight and increases immunity. Sweet potatoes have a lot of fiber, vitamin C, minerals such as magnesium, phosphorus, manganese, and potassium. They contribute to the improvement of the body’s sensitivity to insulin. That’s because they have a low glycemic index; therefore they should be included in the diet of diabetics. Sweet potatoes are a source of β-carotene and polyphenols, i.e. natural antioxidants.
Another healthy source of carbohydrates is oatmeal. They will provide you with many B vitamins, vitamin E, micronutrientssuch as zinc, manganese, potassium, magnesium and iron. It is worth emphasizing that oats, compared to other grains, have the highest amount of essential fatty acids and fiber. Oatmeal has a positive effect on the lipid and carbohydrate metabolism. Oatmeal came third – after acai berries and garlic – in the list of the healthiest foods.
Valuable sources of carbohydrates are various types of groats, including:
- millet groats – made from millet grains. It is a rich source of iron, copper and silicon. It is gluten-free and has alkaline-forming properties. Contains lecithins, which determine the functioning of the nervous system, and lignins with antioxidant and hormone-regulating properties;
- buckwheat – made from broken buckwheat seeds. It is a valuable source of magnesium, copper, selenium, iron, phosphorus, folic acid, vitamin E. It is recommended if you have problems with the circulatory system, because due to the presence of quercetin, rutin, procyanidin, which are antioxidants, it regulates blood pressure and strengthens the vessels blood vessels.
Good sources of complex carbohydrates are legumes such as peas, chickpeas, beans, lentils, and broad beans. They have a high content of wholesome protein. They are characterized by a high level of minerals.They are valuable sources of calciumand potassium that regulate the work of the heart. They contain polyunsaturated fatty acids, fiber,B vitaminsthat protect the nervous system.
As you can see, products rich in complex carbohydrates will also provide you with many other valuable ingredients. By eating them, you make your diet balanced, which translates into the proper functioning of the entire body.