Carbs, or carbohydrates, are important nutrients that give energy to your body and brain. But, not all carbs are good for you. Some carbs are processed and can increase your blood sugar and don’t have many nutrients or fiber. Other carbs are natural and can help your health in many ways. Here are some examples of good carbs that you can eat:
- Oats: Oats are a type of grain that have beta-glucan, a kind of fiber that can lower bad cholesterol, control blood sugar, and make you feel full. Oats also have protein, antioxidants, and minerals like selenium and manganese.
- Sweet potatoes: Sweet potatoes are a type of vegetable that have a lot of beta-carotene, which can turn into vitamin A in your body and protect your eyes and skin. Sweet potatoes also have vitamin C, potassium, and fiber.
- Whole wheat couscous: Couscous is a small pasta made from durum wheat that is popular in North African food. Whole wheat couscous has plant-based protein, selenium, B vitamins, and other minerals.
- Quinoa: Quinoa is a type of grain that doesn’t have gluten and has a lot of protein. Quinoa has all nine essential amino acids, which makes it a complete protein source. Quinoa also has fiber, iron, magnesium, and antioxidants.
- Bananas: Bananas are a type of fruit that have a lot of potassium, which can help control blood pressure and fluid balance. Bananas also have vitamin B6, vitamin C, and resistant starch, a type of fiber that can feed the good bacteria in your gut.
- Lentils: Lentils are a type of legume that have a lot of protein, fiber, and folate. Lentils can help lower bad cholesterol, control blood sugar, and help your heart. Lentils also have iron, zinc, and polyphenols, which are plant compounds with anti-inflammatory and antioxidant effects.
- Brown rice: Brown rice is a type of grain that keeps the bran and germ, unlike white rice, which is processed and doesn’t have these parts. Brown rice has complex carbs, fiber, and manganese, a mineral that helps with energy metabolism and antioxidant defense.
- Berries: Berries are a type of fruit that don’t have many calories and have a lot of antioxidants, especially anthocyanins, which give them their bright colors. Berries can help protect your cells from oxidative stress, inflammation, and aging. Berries also have vitamin C, fiber, and phytochemicals.
- Beans: Beans are another type of legume that have a lot of protein, fiber, and phytochemicals. Beans can help lower bad cholesterol, blood pressure, and blood sugar, and can also lower the risk of heart disease and some types of cancer. Beans also have iron, calcium, and magnesium.
- Apples: Apples are a type of fruit that have a lot of pectin, a type of fiber that can lower bad cholesterol, help digestion, and control blood sugar. Apples also have vitamin C, potassium, and polyphenols, which can have anti-inflammatory, anti-allergic, and anti-cancer effects.
These are just some of the good carbs that you can eat to give energy to your body and brain. Carbs are not bad for you, as long as you eat the right ones and don’t eat too many. By eating these good carbs, you can get their benefits and enjoy their taste.
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