Which food to eat and which are to avoid? While maintaining a healthy life, it’s better to watch out for what foods are carbs, its volume, and consisting of nutrition. If you want to start eating healthy this will be the time to know what are carbs food. If you consider carbs as a dirty word and “won’t eat them at all” then you might want to reconsider because carbs are more intricate than that. Let’s dig into it.
What are Carbs food?
Carbs are a type of biomolecules. There are four main classes of biomolecules: carbohydrates, proteins, nucleotides, and lipids. Carbs are the most plentiful of the four. Carbs are mainly sugar and starch that the body breaks down into glucose. It’s a simple sugar that the body can use to feed its cells. Simply put, it’s called carbohydrate because at the chemical level they contain carbon, hydrogen, and oxygen.
Understanding what are carbs food- Why is it important?
There is a misconception that Carbs are inherently bad which is untrue. Carbs are macronutrients. It is one of the three macronutrients found in foods that provide your body with energy. According to NIH the recommended amount of carbs is 135 grams. According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs is 300 grams per day when eating a 2,000-calorie diet. Most importantly, one has to calculate their calory needs and determine how much carbs are needed for their body.
What are carbs food? A list to follow-
You can probably find carbs in your daily meals. Contrary to popular belief milk isn’t protein food. It, in fact, has carbs in it.
Here are some foods which have carbs in them:
-Dairy: Milk, yogurt, and ice cream
-Fruit: Whole fruit and fruit juice
-Grains: Bread, rice, crackers, and cereal
-Legumes: Beans and other plant-based proteins
-Potatoes and corn
-Soda, candy, cookies, and other desserts
As one can see many types of food have carbs and each food has a different variety and amount of carbs. Hence, you should identify ‘good’ and ‘bad’ carb that will help you to identify what are carbs food that you can take or not.
- Low or moderate in calories
- High in nutrients
- High in naturally occurring fiber
- Low in sodium
- Low in saturated fat
- Low in cholesterol and Trans fatty acid.
- Lack of refined sugar.
- High in calories
- Abundant of sugars and grains. Especially like corn syrup, white sugar, honey fruit juice, grain, etc.
- Low in many nutrients
- Low in fiber
- High in sodium
- Sometimes high in saturated fat
- High in cholesterol and trans fatty acid.
Keeping this in mind for determining our carb diet is a must.
Carb foods that you should eat?
Considered to be the healthiest whole-grain food, also called oat groats on the planet oats are a great source of vitamins, minerals, and antioxidants. Raw oats contain 68% carbs. Among this 10.8% is fiber. Oats contain lower blood sugar and cholesterol levels. Oats are packed with key B vitamins including thiamine, riboflavin, niacin, pantothenic acid, and folate. It’s recommended by all dieticians out there.
Among the world’s most popular fruits Bananas contain 23% carbs give or take either in the form of starches or sugar. Bananas are known to help with lower blood pressure and to improve heart health. Unripe bananas are helpful for digestive health.
Who doesn’t love Medium baked sweet potatoes? These contain 21% of carbs. Potatoes are considered a starchy vegetable and a healthy carb, rich in vitamin A and C
Beets are a sweet purple root vegetable that people eat both raw and cooked. Raw beets contain about 8 to 10% carbs. They are packed with vitamins A, minerals, potent antioxidants, and plant compounds.
Most of us are used to white rice but brown rice can be a healthy change. One cup of cooked brown rice can have 36g of carbs. It’s also very rich in antioxidants.
What are Carbs food that you should avoid?
Pasta is a staple food but it’s high on carbs. 250 grams of cooked pasta contains about 43 grams of carbs of which only 3 are fiber. A similar amount of whole-wheat pasta is only a slightly better option at 37 grams of carbs, including 6 grams of fiber.
Carbs per 100g of pancakes are 46.1g. Due to pancakes being high on sugar it’s better to avoid.
Coca-Cola, Pepsi, Vitamin water, etc. Sugary drinks are some of the unhealthiest things that you shouldn’t put into your body.
French fries and potato chips:
Whole potatoes are healthy, but French fries and potato chips are not.
Fat equals flavor. So, when a food is labeled ‘Low Fat’ it is not supposed to contain much flavor. As a replacement, sugar is added and we all know how that goes. Especially be careful with Low Fat Yogurt.
Therefore, to follow a healthy diet, you should have a clear understanding of what are carbs food as high carbs foods may cause severe health risks in the long run. So, let’s choose the best carbs for your body and go healthy.
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