List of Sources of Carbohydrates

The human body needs carbohydrates as its energy source. Carbohydrates also known as carbs or saccharides are macronutrients along with the protein and fats that are needed by the human body in larger quantities. Carbohydrates are broken down into glucose and act as a source of primary energy for muscles and the brain. The immune system, reproduction, and blood clotting develop by the involvement of byproducts of carbs.

In recent years, carbohydrates got a bad recognition. People link carbs with obesity, type 2 diabetes, and many other health problems. It's true that essential vitamins and minerals are generally absent in processed foods, refined grains, and food high in sugar. Although, various health-giving, nutritious, and fiber-rich foods can really be good for health. While food low in carbohydrates can be profitable for some people, there are no grounds to stay away from high-carb foods completely.

Types of Carbohydrates

Basically, there are three types of Carbohydrates:

• Sugars- Sugars are in the most basic form and this is the reason why it's called simple carbohydrates. They are added to foods like candies, processed foods, regular soda, and desserts. Natural sugars found in fruits, milk, and vegetables are also included in this.
• Starches- Starches are made up of many simple sugars combined together and are therefore called complex carbohydrates. The human body breaks down starches into sugars and utilizes them for energy. It includes food like cereal, pasta, bread, and certain vegetables such as peas, corn, and potatoes.
• Fiber- like starch it is also a complex carbohydrate. The human body cannot break down most fires, therefore consuming foods rich in fiber make you feel full and prevent overeating, and helps to lose weight. Fiber-rich diets have numerous health benefits. Including fiber in your diet prevents intestinal or stomach problems like constipation and helps to low down cholesterol levels and maintain blood sugar levels. Fiber can be derived from foods we get from plants such as vegetables, seeds, whole grains, fruits, and beans.

Amounts of Carbohydrate Required in Human Body

There are no specific amount of carbohydrates that fits everyone. The quantity of carbs depends on factors like a person's age, health, sex, and if a person wants to gain or lose weight. Customarily, People should get 45 to 65% of their calories from carbs daily. The per-day amount for overall carbs on the Nutrition Facts labels is 275 grams daily which is based on a 2,000-calorie daily diet. One's daily amount of carbs intake may differ from each other according to their calorie needs and health conditions.

Here are some of the foods that are rich in carbohydrates and incredibly nutritious:

1. Quinoa

Quinoa seeds are very much popular among fitness freaks consumers due to their health-giving properties. Quinoa seeds are prepared and consumed like a grain; this is the reason why it is categorized as a pseudocereal. 70% of carbs are found in cooked quinoa, making it a rich source of carbohydrates. It benefits our health in certain ways like maintaining our heart health and improving blood sugar management. Also, it is free from gluten and the best alternative for the one who is on a gluten-free diet.

2. Oats

Oats are very healthful whole grain and a rich source of carbs, antioxidants, minerals, and vitamins. 70% of carbs are found in raw oats and are specifically rich in a certain type of fiber known as oat beta-glucan. Consuming oats decrease the risk of heart problems by reducing the level of cholesterol in the body. People with type 2 diabetes are suggested to eat oats as it lowers their blood sugar level. In addition, oats are very filling, which is helpful in weight loss.

3. Buckwheat

Buckwheat is also pseudocereal, like quinoa. It is not related to wheat and is a gluten-free food. Buckwheat is rich in nutrition as it contains both fiber and proteins and consists of more antioxidants and minerals than numerous grains available. 75grams of carbs are found in raw buckwheat whereas 19.9 grams of carbs are found per 100-gram serving. Studies suggest that consuming buckwheat is advantageous for heart health and maintaining the blood sugar level.

4. Bananas

Banana is a fruit loved by many people to make different recipes. Unripe, green bananas contain a high level of starch, which turns into natural sugars when the banana ripens and turns yellow during the procedure. More starch and less sugar can be consumed if we eat fewer ripen bananas. Unripe and less ripe banana consists of enough quantity of pectin and resistant starch which aids digestion and supply fuel for the helpful bacteria in the gut. Along with the carbs, banana is also rich in vitamins B6 and C and potassium-containing different advantageous plant compounds that help in lowering blood pressure and boosting the health of the heart.

5. Sweet potatoes

Sweet potato is a flavorsome root vegetable full of nutrients. Sweet potatoes when cooked and mashed (100 grams) without peeling their skin consists of 20.7 grams of carbs, which contains starch fiber, and sugar. They are loaded with antioxidants that help to neutralize detrimental free radicals in the body's cells to prevent chronic illness.

6. Beets

Beets also referred to as beetroots are purple root vegetables. 10 grams of carbs per 100 grams serving is found in both raw and cooked beets. Also, they are full of vitamins and minerals together with antioxidants and plant compounds. Beets contain inorganic nitrates that get converted into nitric oxide in the body which helps in lowering blood pressure and reducing the risk of a number of diseases. As beets are rich in nitrates, it is used by athletes to improve their physical performance. This is because nitric oxide relaxes blood vessels in the body and allows oxygen to flow efficiently while doing exercises.

7. Oranges

Oranges are the most popular citrus fruit composed of water and contain about 15.5 grams of carbs per 100 grams serving. Oranges are also the richest source of vitamin C, some of the B vitamins, potassium, and a good source of fiber. Additionally, oranges consist of citric acid and various antioxidants, and potent plant compounds. Consumption of oranges makes your heart healthy and prevents kidney stones. They also help in the absorption of iron from the food we consume which prevents iron deficiency anemia in the body.

8. Blueberries

Blueberries are oftenltly sold in the market as superior because it contains a high number of antioxidants. It contains mostly water, and 14.5 grams of carbs are found per 100 grams serving. Blueberries are also a rich source of various vitamins and minerals, like vitamin C, vitamin K, and manganese. Studies suggest a good amount of antioxidants are found in blueberries that may help prevent the body from harming free radicals, and its intake can also improve memory in older adults.

9. Grapefruit

Grapefruit is a sweet, bitter, and sour flavored citrus fruit that contains about 8% carbs. In addition, it is also a rich source of vitamins, minerals, and antioxidants. Studies have shown, that grapefruit helps in maintaining heart health and blood sugar level. Besides, some research recommends that grapefruit contains some compounds that help in preventing kidney stones, lowering cholesterol levels, and possibly reducing the spread and growth of cancer cells.

10. Apples

Apples are a popular fruit because of their sweet, tangy taste and crisp texture. They are found in various sizes, colors, and flavors. They consist of 14-16 grams of carbs per 100 grams. Apples contain vitamins and minerals but not in large amounts. Though, fiber, antioxidants, and vitamin C are found in them in a good amount. Apples are beneficial to our health as it improves blood sugar level and maintains blood pressure in the body. Some of the early research shows that eating an apple can decrease the risk of different types of cancer, though more studies are needed.

11. Kidney beans

kidney beans are a range of common beans and a part of the legume family. About 21.5 grams of carbs, in the form of fiber, and starch are found in 100 grams of cooked kidney beans. Also, it serves as a rich source of protein and a good source of various plant compounds, vitamins, and minerals. They contain antioxidants, like isoflavones and anthocyanins. They offer several health benefits such as maintaining blood sugar levels and decreasing the risk of colon cancer. However, make sure to cook them first as raw or not fully cooked kidney beans are harmful and toxic.

12. Chickpeas

Chickpeas are a member of the legume family and known as garbanzo beans. 27.4 grams of carbs and 8 grams of fiber are found per 100 grams serving of cooked chickpeas. They contain a good amount of plant-based protein. In addition, chickpeas also consist of numerous vitamins and minerals like vitamin B, iron, and phosphorus. The Health Benefits of consuming chickpeas are good digestion and improved heart health. Also, some test-tube studies recommend that eating chickpeas prevent different types of cancer. However, more research is required on humans.

Conclusion

It's a myth about carbs that they are not healthy for our body, several healthful foods are rich in carbohydrates. If a person is on a low-carb diet then they shouldn't consume carbohydrates in large quantities. Additionally, if refined carbohydrates like pasta and white bread are eaten in large amounts, they are very much harmful to our health. Although, one can take pleasure in these delicious and nutritious carbs as part of a healthful and wholesome diet.