7 Carbs You Should Include In Your Diet

 

Carbs have come to be maligned for little reason over the last few years. They are wrongly accused of being the primary factors behind weight gain, and thus get shunned by many people.

However, carbs are of various kinds. While a section of them, especially the processed varieties, are indeed bad for one's health and weight management, there are many other kinds that are not just beneficial but important for the smooth functioning of the body - mostly these are natural, unprocessed carbs.

Good carbs provide the body with the much-needed fiber and energy along with a host of vital nutrients. Avoiding these will make you keep craving food all day, while also experiencing low energy levels and digestive problems.

Mentioned here are seven good varieties of carbohydrates that should be taken on a regular basis:

Whole-wheat or Barley Breads
All whole grains, on an average, provide three times more fiber as compared to their white,-processed counterparts. However, this in no way means that they are any less delicious - only of a little coarser texture, as would be expected. It's just that we've attuned our palates more to the white breads through regular consumption.

So, by all means indulge in your choicest breads - just make sure they are made of whole-grains. While whole wheat breads are slowly and steadily catching up, there are other lesser eaten, but just as healthy and delicious grains like barley too. Barley also contains soluble fiber, which is beneficial for keeping blood cholesterol levels in check.

Quinoa Preparations
Quinoa is also a uniquely flavored whole grain that contains a healthy quantity of fiber (2 grams in half-a-cup) as well as a good amount of protein (about 4 grams). This also makes quinoa a filling carb whose proteins content keeps hunger in control for longer periods. It contains all of the nine essential amino acids that are not generated in the body and therefore, required to come from food.

A tip for cooking quinola is to rinse it thoroughly to wash away all traces of saponin, its natural protective coating, which tastes bitter.

Unprocessed Brown Rice
This is the whole version of rice. A bit more chewy and thick, brown rice packs in more natural nutrients than the usually eaten white rice. While some brands talk about enriching white rice with added vitamins and minerals that are lost during processing, it still does not make it as healthy as whole unprocessed rice. Vitamin fortification cannot substitute the goodness of the natural fiber present in brown rice.

Fiber-rich Oatmeal & Air-popped Popcorns
Much like barley, certain soluble fibers present in oats have been associated with lower cholesterol, an overall improved heart profile and better weight management. The only thing to be kept in mind is to have your oats with as little trimmings as possible. Avoid the sweetened and glazed varieties to reap in health benefits without piling on kilos.

Another fiber-rich option, which may possibly better satisfy your snack craving, is popcorn - a whole grain munching choice that's healthy to the boot. Just about three cups of popcorn will not just give you more than your recommended daily portions of whole grains but will also provide you with beneficial fiber and energy.

However, take care to stick to the air-popped preparation to avoid taking in unhealthy fat and sodium. An air-popped popcorn cup will give you about 6 grams of carbs, which will include 1 gram of fiber along with about 31 calories of energy.

All Kinds Of Beans
All varieties of beans - kidney, garbanzo, black and pinto - are a special sort of carb that pack in a rich dose of beneficial proteins, healthy fiber content and a small quantity of natural sugars. An ounce of beans will have about 7 grams of carbohydrates, out of which nearly one third is soluble fiber. Considering this good mix of proteins, fiber and energy-giving carbs present in beans, it's little wonder that studies have found bean-eaters to weigh less than their bean-avoiding counterparts despite consume more food.

Potatoes With Their Skin On
All varieties of potatoes with their skin on make for a good source of fiber-rich carbohydrates. However, even among these, sweet potatoes are the ones that are especially loaded with colorful carotenoids (also found in squash) that are associated with a reduced risk of certain kinds of cancer and eye diseases. Sweet potatoes are also loaded with Vitamin C, protein and potassium, which further up their overall nutritional value.

Fruits like Bananas and Berries
Berries make for a very healthy carb that also deliver beneficial soluble fiber along with a wide range of vitamins and antioxidants. Blueberries definitely top the rank in this great food category - a single cup of blueberries (had only once a week) will prevent the onset of cognitive disorders that occur with advancing years, while setting you back only by 84 calories!

Also on the list of beneficial fruity carbs are the enviable bananas. Known to be as efficient as the best of energy bars and sports drinks, bananas are often recommended before any activity that requires power and exertion. The natural sugars present in the fruit provide the body with an instant spurt of energy. A medium-size banana contains about 3 grams of fiber and a good amount of the vital vitamin B6, which is essential for more than a hundred different bodily functions.