Carbohydrates are macronutrients present in the diet capable of acting as an energy substrate.
They are essential in the diet of athletes, but also in sedentary people to achieve a good state of health. For this reason, we are going to mention the healthy foods abundant in carbohydrates.
However, it is important to understand that not all carbohydrates are categorized as beneficial. Some could be harmful if consumed in high amounts, so it is advisable to limit their presence.
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Types of carbohydrates
Before we dive into healthy foods abundant in carbohydrates, it is important to highlight the types of sugars that can be found in foodstuffs. Broadly speaking, two can be distinguished: simple and complex. The fundamental difference is the speed of absorption.
Complex or low glycemic index carbohydrates cause a gradual entry of glucose into the blood, which does not generate great stress at the pancreatic level. Their consumption does not pose a health risk, provided that reasonable daily amounts are respected.
However, simple sugars have the ability to enter the bloodstream very quickly. This leads to an abrupt insulin response, which can be counterproductive in the medium term.
According to a study published in the journal Current Diabetes Reports, regular intake of this type of nutrient could be associated with an increase in the incidence of obesity and diabetes. For this reason, it is important to avoid their regular consumption, both in children and adults.
In fact, such elements are particularly harmful when administered in liquid form, through soft drinks or juices. As the beverages do not usually contain fiber inside, the entry of sugars into the blood is faster.
Healthy foods rich in carbohydrates
The following is a review of the main healthy foods rich in carbohydrates that can be introduced into the diet.
Tubers are a source of complex carbohydrates. In addition, they stand out for their fiber content. This substance has the ability to increase the volume of the fecal bolus, reducing the incidence of constipation. This is evidenced by research published in the journal Alimentary Pharmacology & Therapeutics.
Likewise, fiber is capable of modulating the entry of carbohydrates into the bloodstream, which avoids situations of insulin resistance in the medium term. Thanks to this property, the risk of type 2 diabetes is reduced.
The tubers are able to provide other important micronutrients, such as vitamin C. This element is considered essential to ensure the functioning of the immune system, as stated in a study published in the journal Nutrients. This reduces the severity of respiratory infectious diseases.
Legumes are also healthy carbohydrate-rich foods that should be included in the diet on a regular basis. Not only do they contain complex sugars and fiber, but they are also a source of essential micronutrients. In particular, they contain essential minerals.
Some of these compounds, such as iron, protect against pathologies such as anemia, which cause fatigue and chronic tiredness. It must be taken into account that fiber itself limits the absorption of many of these micronutrients, so it will be necessary to introduce vegetables to ensure the required amounts.
On the other hand, in some people legumes can cause stomach or intestinal discomfort. To avoid this situation, it is enough to cook them over low heat until they are soft, facilitating the subsequent digestion.
Among the most common pseudocereals we can highlight quinoa. This food has certain similarities with rice.
It concentrates essential micronutrients inside and provides high quality complex carbohydrates. In addition, it guarantees the consumption of fiber through its presence in the diet.
It is excellent for both hot and cold dishes. It can be introduced in salads to improve their energy content. It presents a great versatility at culinary level, so there are many possibilities of elaboration.
Introduce healthy carbohydrate-rich foods into your diet
It is advisable to introduce in your diet healthy foods abundant in carbohydrates. These foods provide the energy needed to cope with daily and everyday tasks. They are even excellent for those who have higher caloric requirements derived from physical exercise.
In addition, thanks to their fiber content, they will contribute to avoid digestive or intestinal problems. The transit will become more efficient.
Keep in mind that the diet is not only composed of foods with high carbohydrate content. It is essential to ensure a high intake of protein and quality fats. To this end, the spectrum of foods must be increased, ensuring variety.