high-carb-foods-that-are-amazing-for-your-health

High carb foods that are good for you? Is there any high carb foods that are good for your health?Just the name sounds unhealthy-high carb foods How can any food high in carbohydrates be healthy for any diet? Now are they going to say that an all carbohydrate diet is healthy for you and you can lose all kinds of weight. But there are who claim that high carb foods are healthy for you. So, which side of the argument are you on? We will explore in this article whether high  carb foods really are healthy for you or not.

 

Processed Junk Foods High in Sugar and Refined Fibers are Unhealthy

These types of manufactured high carbs foods are unhealthy for you and will lead to weight gain resulting in obesity. It’s mainstream thinking that all high carb foods are unhealthy for the human body and will lead to obesity. But this is truly not the case. There are a lot of high carb foods available that are healthy and will not cause extreme weight gain. We will be talking about these high carb foods in the following article. Let’s start exploring

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Quinoa What is it!

Quinoa has become very popular in the health community as of late. It’s official scientific name is Chenopodium quinoa. It is high in nutrients and it is supposed to be “superfood”. It isn’t really a grain but it’s a pseudo cereal and this how it is usually consumed. It has reached the degree of superfood despite it being an artificial cereal but it’s so high in nutrients that it has more nutrients than most grains.. It is a seed prepared like a grain. Furthermore, Quinoa has a crunchy texture and a nutty flavor. It has the distinction of being gluten-free which is a big plus for those you are allergic to gluten. Another bizarre fact is it isn’t counted as a grain but is still listed as a whole grain food.

This food is so widely recognized that the United Nations declared 2013 as “the year of the Quinoa”. This was done because it has the potential to contribute to food worldwide. It appears to be pale yellow but the seed can appear from pink to black The seed also will have varying degrees of a bitter taste. It is used as porridge, a side dish, added to salads and is used to thicken soup. It has a few functions around the kitchen. It is an excellent food for babies, can be sprouted in the ground and used as a flour. An extra benefit is that the seed can be popped like popcorn and eaten that way.  Here are Nutritional facts:

  • Calories 120
  • Water 72%
  • Protein 4.4 grams
  • Carbs 21.3 g
  • Sugar 0.9 g
  • Fiber 2.8 grams
  • Fat1.9 g
  • Saturated 0.23 g
  • Monounsaturated 0.53 g
  • Omega-3 0.0 9g
  • Omega-6 0.97 g
  • Carbohydrate 21.3 g

Quinoa is very low in sugar making it a popular diet food. It’s also low in calories and high in carbohydrates. It contains hardly any fat and it is one of the world’s most popular foods. It has the same percentage of carbohydrates as barley and rice.

 

Benefits of Quinoa  

  • Lower blood sugar levels
  • lower blood triglycerides
  • Add overall nutritional value to diet
  • Lower fatty acid levels
  • Weight Loss agent
  • Very nutritious
  • Contains plant compounds quercetin and kaempferol
  • Very high fiber content, higher than most grains
  • Gluten free
  • Very high in proteins with most essential amino acids. Remember proteins help to reduce weight
  • Low glycemic index which is supposedly good for blood sugar control
  • High in important minerals like iron and magnesium
  • Has wonderful benefits on metabolic health
  • Super high in antioxidants
  • Easy to incorporate into any diet

 

Oats Oh Yeah

Oats may be the healthiest whole grain food on earth. The official name is Avena sativa and they are mainly grown in North America and Europe. They are a good source fiber, especially beta-glucan, and they are high in vitamins, antioxidants, and minerals. Oats have another unique characteristic they have a one of a kind group of antioxidants called avenanthramides, which are supposed to help protect the haart from heart disease.  Due to great health benefits such as lowering blood sugar levels and cholesterol. They’re peaking interest in the health industry. Oats are crushed and rolled and are prepared in oatmeal (porridge), in baked goods, bread, muesli, and granola. Whole grain oats are also called oat groats. The oat bran (fiber-rich layer outer layer of the grain) is often consumed separately as a cereal, with muesli or in breads. 

Nutrition facts:

  • Calories 389
  • Water 8 %
  • Protein 16.9 g
  • Carbs 66.3 g
  • Sugar  0g
  • Fat 6.9 g
  • Saturated 1.22 g
  • Monounsaturated 2.18 g
  • Polyunsaturated 2.54 g
  • Omega-3 0.11 g
  • Omega-6 2.42 g
  • Carbohydrate 66.3 g
  • Fiber 10.6 g

Carbs make up 66% of oats. The carbs are made 11% fiber, 85%  starch, and the oats are very low in sugar1% coming from sucrose. The main starches in oats are three kinds:

  • Rapidly digested starch makes up 7% is broken down quickly into glucose
  • Slowly digested starch makes up 22% and is broken down more slowly
  • Resistant starch makes up 25% and bypasses digestion because it feeds good gut bacteria which improves bacteria. It acts like a fiber
  • Oats contain more fats (than other grains) about 5-9%. The fats are mainly fatty acids

 

Benefits of Oats

  • Oats are high in these minerals: manganese, phosphorus, copper, Vitamin B1, Iron, Selenium, Magnesium, and Zinc
  • Oats lower cholesterol
  • Studies found in patients with type 2 diabetes and severe insulin resistance were put on a 4 week oat diet intervention and 40% reduction in insulin dosage needed to control blood levels were realized
  • Oats increases in satiety (plays an important role in energy balance. It also helps us stop eating and prevents us from ating until hunger really returns. In a study about satiety effectiveness oats ranked 3rd overall in common foods, 1st in breakfast foods among 38 common foods
  • Oats don’t contain gluten outright but they contain a similar type of protein called avenin but can be tolerated by celiac disease (the small intestine is hypersensitive to gluten which if ingested would prevent digestion) patients
  • Feeding oats to infants before they reach the age of 6 reduces the risk of childhood asthma
  • Early stages of research for cancer prevention are underway
  • A few studies indicate oat may help to boost the immune system so it can fight viruses, bacteria, fungi, and nasty parasites
  • Old Fashioned or Steel Cut Oatmeal is a beneficial high carbohydrate food  

 

BuckWheat

Buckwheat is also pseudo cereal. It contains no gluten and isn’t related to wheat. It belongs to a food group commonly known as pseudo cereals. Pseudo cereals are eaten the same way way as cereal grains but they don’t grow on grasses. Buckwheat is processed into groats, flour, and noodles or used in buckwheat tea. (is there sucha tea?) It’s gluten free and is prepared in many European and Asian dishes. It has become a popular health food in many countries because of it’s ability to control blood sugar. Here are its nutritional facts:

  • 343 calories
  • 10% water
  • Protein 13.3 g
  • Carbs   71.5 g
  • No sugar
  • Fiber 10g
  • Fat 3.4 g
  • Saturated 0.74 g
  • Monounsaturated 1.04 g
  • Polyunsaturated 1.04 g
  • Omega-3 0.08 g
  • Omega-6 0.96 g
  • Trans fat 0
  • Carbohydrate 71.5 g
  • Fiber 10 g
  • Tryptophan 192 mg
  • Threonine 506 mg
  • Lysine 672 mg
  • Cysteine 29 mg
  • Valine678 mg
  • Arginine 982 mg
  • Alanine748 mg
  • Glutamic acid 2046 mg
  • Glycine 1031 mg
  • Proline 507 mg
  • Serine 685 mg
  • Isoleucine 498 mg
  • Leucine 832 mg
  • Methionine 172 mg
  • Tyrosine 241 mg
  • Histidine 309 mg

Buckwheat is mainly made up of carbohydrates. The primary carbs are starch which are the primary carbohydrates stored in plants in general. Buckwheat scores low to medium on the glycemic index which means it don’t cause high spikes in blood sugar levels. Some of the soluble carbohydrates in buckwheat such as, fagopyritol and D-chiro-inositol, may help to moderate the rise of blood sugar levels after meals. Buckwheat contains a number of fibers the human body cannot digest but this is good for colon health. The fiber is concentrated in the husk of buckwheat. This gives dark buckwheat flour an unusual flavor.

Buckwheat contains resistant starch which is categorized as fiber because it resists digestion  The resistant starch passes down to the colon where it’s fermented by local bacteria. The bacteria produce Butyrate which is a fatty acid contains nutrition for the cells lining the colon. This will help prevent colon cancer.

 

buckwheat-is-also-pseudo-cereal-it-contains-no-gluten-and-isnt-related-to-wheat

Benefits of Mighty Buckwheat

  • Contains a lot of fiber good for colon health
  • Prevents colon cancer
  • Contains small amounts of protein but because of the amino acid profile of the proteins the nutritional value is very high
  • Buckwheat is richer in minerals than many traditional cereals such as rice, wheat, and corn
  • Manganese: is a rich mineral found in buckwheat. It’s critical for growth, development, and the body’s antioxidant defenses
  • Copper: another abundant mineral found in buckwheat (is found lacking in western diets) is a trace element that will benefit heart health if consumed in small amounts
  • Magnesium: not to be confused with manganese is when it’s consumed in sufficient amounts may lower the risk of such diseases as type 2 diabetes and heart disease. Which carries a great benefits for overall health
  • Iron: which can be harmful to the system if it’s present in small amounts. This will lead to anemia the failure of the blood to carry oxygen to the rest of the body. This could be fatal
  • Phosphorus: This mineral plays a central role in the building of bodily tissue
  • Rutin:a plant compound, is a main polyphenol found in buckwheat. Some studies indicate it may reduce high blood pressure and  inflammation and improve the blood lipid factor. It may also reduce the risk of cancer. Some very good benefits.
  • Quercetin: Is found in many plant foods which is an antioxidant which could reduce the risk of cancer and heart disease
  • Vitexin: This animal study results. It was found to have many health benefits. But if it is taken in large amounts in the human body it will enlarge the thyroid. So, it has been proven for sure to be a health benefit for humans
  • D-chiro inositol: Which buckwheat is the richest source of this plant compound. It’s a unique soluble carbohydrate which may reduce blood sugar which could help manage diabetes. This is a super benefit of buckwheat
  • Overall improves blood sugar control
  • Promotes heart health

 

Super Duper Bananas

No surprise here that they are some of the world’s most popular fruits. Green (unripened) bananas are richer in starches which turn into sugars in yellow (ripened) bananas. Bananas are rich in vitamin B6, potassium, and vitamin C and they contain many beneficial plant compounds. Bananas may help lower blood pressure and improve heart health because they are a rich source of potassium. Bananas also have decent amounts of resistant starch and pectin. These will help gut bacteria which improves overall gut bacteria.

Ingredients:

  • Calories 89
  • Water 75 %
  • Protein 1.1 g
  • Carbs 22.8 g
  • Sugar 12.2 g
  • Fiber 2.6 g
  • Fat 0.3 g
  • Saturated 0.11 g
  • Monounsaturated 0.03 g
  • Polyunsaturated 0.07 g
  • Omega-3 0.03 g
  • Omega-6 0.05 g
  • Trans fat 0 g
  • Carbohydrate 22.8 g
  • Fiber 2.6 g
  • Sugars 12.2 g
  • Sucrose 2.4 g
  • Glucose 5 g
  • Fructose 4.9 g
  • Lactose 0 g
  • Maltose 0 g
  • Galactose 0 g
  • Starch 5.38 g
  • Tryptophan 9 mg
  • Threonine 28 mg
  • Isoleucine 28 mg
  • Leucine 68 mg
  • Eucine 68 mg
  • Lysine 50 mg
  • Methionine 8 mg
  • Cysteine 9 mg
  • Tyrosine 9 mg
  • Valine 47 mg
  • Arginine 49 mg
  • Histidine 77 mg
  • Alanine 40 mg
  • Aspartic acid 124 mg
  • Glutamic acid 152 mg
  • Glycine 38 mg
  • Proline 28 mg
  • Serine 40 mg
  • Saturated fatty acids 0.112 g
  • Monounsaturated fatty acids 0.032 g
  • Polyunsaturated fatty acids 0.073 g
  • Sterols 16 mg
  • Cholesterol 0 mg
  • Phytosterols16 mg

 

Bananas Benefits Bonanza

  • Great promoter of heart health
  • Helps digestive health immensely

 

How Sweet are These Potatoes

We don’t find much discussion about how healthy sweet potatoes can be. Usually they are thought of as a traditional Thanksgiving food. But there is much more to them than just that. The sweet potatoes are a rich source of vitamins A and C. They are a good source for potassium. They can reduce oxidant damage and may help fight many diseases.

Nutritional information:

  • Calories 86
  • Water 77 %
  • Protein 1.6 g
  • Carbs 20.1 g
  • Sugar 4.2 g
  • Fiber 3 g
  • Fat0.1 g
  • Saturated 0.02 g
  • Monounsaturated 0 g
  • Polyunsaturated 0.01 g
  • Omega-3 0 g
  • Omega-6 0.01 g
  • Trans fat 0g
  • Carbohydrate 20.1 g
  • Fiber 3 g
  • Sugars 4.2 g
  • Sucrose 2.5 g
  • Glucose 1 g
  • Fructose 0.7 g
  • Lactose 0 g
  • Maltose 0 g
  • Galactose 0 g
  • Starch 12.65 g
  • Tryptophan 31 mg
  • Threonine 83 mg
  • Isoleucine 55 mg
  • Leucine 92 mg
  • Lysine 66 mg
  • Methionine 29 mg
  • Tyrosine 34 mg
  • Valine 86 mg
  • Histidine 31 mg
  • Alanine 77 mg
  • Aspartic acid 382 mg
  • Glutamic acid 155 mg
  • Glycine 63 mg
  • Proline 52 mg
  • Serine 88 mg
  • Cysteine 22
  • Arginine 55 mg
  • Saturated fatty acids 0.018 g
  • Monounsaturated fatty acids 0.001 g
  • Polyunsaturated fatty acids 0.014 g
  • Phytosterols 12 mg
  • Cholesterol 0 mg a very good amount of cholesterol none

 

Sweet Health  Benefits of Sweet Potatoes

  • Prevents vitamin A deficiency
  • Improved blood sugar regulation which may help manage or prevent diabetes
  • Reduced oxidative damage and cancer risk

sweet-health-benefits-of-sweet-potatoes

 

Conclusion

Contrary to traditional belief  there are a lot of benefits to be found in high carbohydrate foods. Some foods were discovered that would never be considered healthy high carb foods. Traditional thinking may lump all foods containing high amounts of carbs as “junk food” that will cause nothing but diseases, weight gain and other harmful health effects. This simply is not the case as we have discovered in the above discussion of some of the healthiest high carb foods available in the world today. These foods are not only good for you but they are some of the most popular foods found in the world today. Some of these foods are rare but some of them you will find that you eat everyday as apart of your daily diet. These foods provide some very good health benefits possibly some life-saving health benefits.

But granted there are some harmful hi-carb foods on the market today. These are the foods that deserve the bad rap they have been given by health food experts. Hopefully this article has convinced the reader that not all hi carb foods are bad for the human body. Some of these hi carb foods are recommended to be incorporated into a daily diet. Surely, they will improve your health and not harm it!


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