Complex Carbohydrates You Should Definitely Incorporate into Your Diet
Simple carbohydrates are not-so-good for you; On the other hand, complex carbohydrates are actually pretty good for you. Here me out on this.
Simple carbohydrates consist of things like white pasta, white bread, white rice, etc. That’s technically why many people eat burgers without buns. That’s also technically why people don’t use white dough anymore to make pizza. Instead, they go without the carbohydrates or they replace the carbohydrates with something more ‘healthy.’
Complex carbohydrates do the opposite; Instead of supplying your body with unnecessary calories and weighted foods, complex carbohydrates help you rather than hurt you. They’re honestly considered to be the ‘good carbs,’ so to speak. Why is that? Health care professionals claim that these good carbs help you by making the digestion process naturally go slower. In addition, complex carbs don’t spike the blood sugar in your body nearly half as much as the simple carbs do.
Just for a forewarning to you before I rattle off the complex carbs you should have in your diet, I’m going to tell you what simple carbs are (or should I say examples of them). Simple carbs consist of things such as ice cream, juice, candy, and white bread. So, see, it’s not just white bread, white pasta, and white rice that can really knock at your health. Take these simple carbohydrates in, but take them into your body in moderation.
Now that I’ve had my little rant, I’ll get into the details you’ve been looking for this whole time: Complex Carbohydrates You Should Definitely Incorporate into Your Diet.
Our daily fiber intake should be approximately 30 grams. Now, if you take one cup of chickpeas and cook them up whatever way you’d like, you’ve already hit the one-third mark. Why? Well, because one cup of chickpeas contains 10 grams of fiber, that’s why. Additionally, chickpeas are loaded with calcium and phosphate, two great nutrients that promote healthy bones.
Old-fashioned oats are also known as rolled oats. And, these oats are filled with nutrients such as folate, manganese, iron, and a ton of B vitamins. Other important nutrients are found within them, too.
In addition to all of this, old-fashioned oats also lower LDL cholesterol (if you didn’t know, that’s the bad cholesterol).
Multigrain Hot Cereal
I eat oatmeal almost every day. It’s delicious. However, sometimes eating oatmeal every day can be boring. If you want to switch it up a little, transition your morning meals over to multigrain hot cereal. You can add any grain to it, such as oats, rye, millet, or triticale.
Plus, the more grains you have in your diet, the more variety of nutrients you’ll have in your body to promote a healthier lifestyle.
Although they may be as sweet as their name suggests, they are not bad for you. Sweet potatoes have a natural sugar within them that actually gets released into the bloodstream rather slowly. Why does the sugar get released slowly? Well, because there’s a ton of fiber in them.
In addition, sweet potatoes have a ton of vitamin C in them which helps boost immunity and a ton of beta-carotene in them which helps reduce risks of heart disease and certain cancers.
Butternut squash is low in calories and it’s super starchy. Because of this, it can easily replace heavier carbs like baked potatoes. On top of this, butternut squash also supplies the body with a great quantity of vitamin E, therefore making your skin naturally healthy.
One medium-sized potato has so much more potassium in it than a banana does. And even though it may not be as good for you as sweet potatoes and butternut squash is, it’s still a good carbohydrate to incorporate into your regular diet. Also, they’re typically great for people who are trying to manage their blood pressure, considering the amount of potassium that is in them.
Beans have a lot of protein and fiber in them. Because of this, beans can promote satiety tenfold. Specifically speaking, adding beans to each meal can make you feel fuller quicker and they can stop you from overeating at mealtimes. Surprisingly, because beans can make you feel fuller quicker, they can also make you not want to snack between meals.
Tip: The best part about black beans is that they’re extremely affordable.
Though quinoa is technically not a grain, it still has some awesome heart-healthy benefits just like whole grains do. And, quinoa can be incorporated into any meal. As a matter of fact, the little seeds are often put into meals such as stir-fries, salads, and whole grain bowls.
White rice doesn’t have the germ, bran, and endosperm of the grain; On the other hand, brown rice does have these aspects of the grain. Because of this, brown rice has more nutrients, fiber, and protein. Some of the nutrients present in brown rice consist of selenium, iron, zinc, and a few B vitamins.
Lentils are extremely low in fat, yet extremely high in protein. The best part about these grains is that they’re extremely cheap. Additionally, they can replace any meat in any meal at a cost and time-effective rate.
Specifically speaking, lentils contain an approximate 18 grams of protein and 16 grams of fiber in each cup. Accomplishing this, lentils get you feeling full and satisfied in as little as no time.
Green peas contain a slew of nutrients including fiber, folate, and vitamins A, C, and K. What’s better is that they have very minimal calories (a whopping 81 calories per serving), making them super good for your health and overall weight.
By Jenny Lyn