Carbohydrates have often been criticized in recent years, especially due to low-carb diets aimed at weight loss.
This has led many people to think that foods like potatoes, bread, and rice are unhealthy. But nutrition experts say this is a misconception.
The main problem is not the carbohydrates themselves, but the highly processed carbohydrates – like white bread, sugary cereals and sweets – which have lost most of their fiber and nutrients.
Carbohydrates from whole foods like whole grains, legumes, fruits, and vegetables provide the body with energy, fiber, vitamins, and minerals. Large studies have shown that their consumption is associated with a lower risk of heart disease, type 2 diabetes, and some types of cancer.
Fiber helps slow the absorption of sugar into the blood, feeds beneficial gut bacteria, and helps you feel fuller longer.
Potatoes: Healthier than you think
Potatoes are often among the first foods people cut out of their diets when they want to lose weight, but they are actually relatively low in calories and rich in nutrients.
A medium baked potato (about 180 g) has about 160 calories and about 4 grams of fiber if eaten with the skin. It also contains a lot of potassium – even more than a banana – as well as vitamin C and B vitamins.
The problem is usually related to the cooking method. Boiled potatoes have about 90 calories per 100 grams, while french fries can exceed 300 calories per 100 grams due to the oil they absorb during frying.
The cooking trick that can improve your health
An interesting fact is that when foods like potatoes, bread, or pasta are cooked and then cooled – for example in potato salad – the structure of the carbohydrates changes and what is called “resistant starch” is created.
This type of starch is harder for the body to digest, so fewer calories are absorbed. It also acts similarly to fiber, feeding beneficial gut bacteria and helping to control blood sugar.
Some studies suggest that a higher consumption of this starch may also help reduce the risk of colon cancer.
Oats: Carbohydrates that lower cholesterol
Oats are considered one of the healthiest sources of carbohydrates because they are rich in beta-glucan, a soluble fiber that helps lower "bad" cholesterol.
A 40-gram serving contains about 150 calories, 27 grams of carbohydrates, about 4 grams of fiber, and 5 grams of protein. This is why oatmeal often keeps you fuller longer than many processed breakfast cereals.
Whole grains
Whole grains like brown rice, barley, quinoa, and whole-grain pasta contain the entire grain – including the fiber and nutrient-rich part.
In contrast, refined grains like white rice or white pasta lose much of their fiber during processing.
Studies show that people who consume about three servings of whole grains per day have about a 20–30 percent lower risk of heart disease.
Beans and lentils
Legumes such as lentils, chickpeas, and beans are among the most nutritionally rich foods.
100 grams of cooked lentils contain about:
115 calories
20 grams of carbohydrates
8 grams of fiber
about 9 grams of protein
Combining legumes with grains – for example beans with bread or rice with beans – provides a more complete amino acid profile.
Sweet potatoes
Sweet potatoes have similar benefits to regular potatoes, but are especially rich in beta-carotene, which is converted into vitamin A in the body.
A medium sweet potato contains about 110 calories, 26 grams of carbohydrates and about 4 grams of fiber.
Fruits
Fruits are often criticized for their natural sugar content, but they also provide fiber, water, vitamins, and antioxidants that slow down the absorption of sugar.
An average apple has about 95 calories and 4 grams of fiber, while an average banana has about 105 calories and over 400 mg of potassium.
Compared to sugary drinks, fruit is much healthier. A can of soda can have around 140 calories and almost no fiber.
Quinoa
Quinoa is technically a seed, but it is often considered a grain. It is unique because it contains all nine essential amino acids, making it a complete source of protein.
100 grams of cooked quinoa contains about 120 calories, 21 grams of carbohydrates, 3 grams of fiber and 4 grams of protein.
Vegetables
Non-starchy vegetables like broccoli, cauliflower, green beans, and spinach have small amounts of carbohydrates and very few calories.
For example, 100 grams of broccoli contains only about 35 calories, but provides fiber and almost the entire recommended daily dose of vitamin C.
Because they are rich in fiber and water, these vegetables increase the volume of meals and help with feelings of satiety, supporting a healthy diet in the long term. /GazetaExpress/
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