Source of High Carbohydrate
What is High-Carb?
High-carb foods are those which are rich in carbohydrates. Over the year, it has been said that the consumption of carbohydrates harms the body. But the fact is that every human body is different and they require carbs in different quantities. No carbs in the body are not a good thing. Carbs help us in giving energy to our body in the form of glucose.
There are numerous Foods high in carbs:
- Oats: They are an incredibly healthy whole grain food rich in vitamins, minerals, protein, and antioxidants. Raw oats contain 70% of the carbs. Consumption of oats helps in reducing blood sugar levels and risks of heart diseases.
- Quinoa: Quinoa is a nutritious meal containing minerals and plant compounds. Quinoa is the best alternative to wheat for a gluten-free diet. Cooked Quinoa contains 70% of the carbs and it is high in fiber and protein. It will keep your stomach filled for a good amount of time and It also helps in managing the blood sugar in the body.
- Bananas: It is one of the most used fruits in different recipes and desserts. One large banana contains 31g of carbs. Bananas are rich in potassium, vitamins B6 and C. The high content of potassium helps in improving heart health.
- Sweet Potato: Sweet potato is a delicious root vegetable. 100g of cooked sweet potato contains 20.7g of carbs. Sweet potatoes are rich in vitamins C, A, and potassium.
- Apples: Apples contain 14-16g of carbs per 100g. They are a good source of vitamin C, antioxidants, and fiber. The consumption of apples helps in managing blood sugar in the body and reduces the risk of heart disease.
What is Glycemic Index?
The Glycemic Index measures the impact of carbohydrates on your blood sugar level. Numbers from 0-100 are assigned to foods on how quickly they cause the blood sugar level to rise after their consumption. Foods that have higher GI’s can lead to a rapid increase in blood sugar levels and vice-versa.
Low Glycemic Index Foods List:
Fruits, vegetables, dairy products, whole grains, and legumes come under low GI foods.
| Names | GI |
| Avocado | 10 |
| Peanut | 15 |
| Basil | 5 |
| Eggplant | 20 |
| Balsamic Vinegar | 5 |
| Mutton | 0 |
| Soybeans | 15 |
| Broccoli | 15 |
| Brussels sprouts | 15 |
| Vanilla | 5 |
| Ham | 0 |
| Beef | 0 |
| Cheery | 25 |
| Green peas | 15 |
| Grapefruit | 22 |
| Walnuts1 | 15 |
| Mushrooms | 15 |
| Grains(sprouted) | 15 |
| Ginger | 15 |
| Soy Yogurt | 20 |
| White Cabbage | 15 |
| Cauliflower | 15 |
| Pine nuts | 15 |
And many more.
Low carb high-fat foods:
There are numerous low-carb high-fat foods that you can consume throughout your diet. A low carb high-fat diet is for one who wants to take control of their weight by exercise and diet. The fat burns directly in your body and your metabolism improves.
- Salmon: Salmon has a variety of health benefits for heart and health. It has a high concentration of omega-3 fatty acids. Salmon also helps you in managing your weight goals. Fresh salmon is the best for you, but canned salmon also has the same nutritional benefits. 4-6 ounces contain:
Fat: 15g
Carbs: 1g
- Olive oil: Olive oil and extra-virgin olive oil is high in vitamins E and K and is one of the healthiest options while cooking your meals. Consumption of one tablespoon of olive oil is equal to 14g of good fats.
Fat: 14g
Carbs: 0g
- Avocado Oil: Avocado oil is low in saturated fats and high in oleic acids which also helps in maintaining the body weight. It can also help in controlling cholesterol levels in the human body. Consuming one tablespoon of avocado oil is equal to 14g of healthy fats.
Fat: 14g
Carbs: 0g
- Sunflower seeds: Sunflower seeds are the most loved and easy snack option for today’s generation. They are rich in copper, manganese, healthy fats, folate, and much more nutrients.
Fat: 36g
Carbs: 11g
- Butter: Unlike the saying over the years, Butter is a valuable part of low carb high fat diet when consumed in moderation. Calcium helps in bone strengthening, vitamin A is good for the skin, and vitamin E supports a healthy heart. One tablespoon of butter contains:
Fat:11g
Carbs: 0g
Food High in protein and low in carbs:
Protein and Carbs are an essential part of a diet. Foods that are high in protein and low in carbs are:
- Non-starchy vegetables
- Seeds
- Soy
- Eggs
- Fish
- Poultry
- Almond Milk
- High protein cereal
Low-carb cereal List:
There are numerous low-carb cereal brands from which you can choose as per your choice and other factors like price, taste/flavor, nutrient content, Ingredient quality, and sweeteners.
- Perfect Keto Cereal
- Magic Spoon Cereal
- Schoolyard Snacks Keto Cereal
- Pro Mix Nutrition Whey Protein Puffs
- Catalina Crunch
- Julian Bakery Pro Granola
- Pure Traditions Instant Keto “Oatmeal”
- Nature’s Path Organic Keto Cereal
- NuTrail Keto Nut Granola
- Lakanto Keto Granola
- Diabetic Kitchen Granola Cereal
Conclusion:
High-carb foods are healthy for the human body when consumed in a limited quantity in meals. When it comes to carbs, the general guideline is to choose natural meals and avoid processed and refined carbohydrates. Whole meals high in carbs provide a variety of critical nutrients and health advantages to the body. People who have a specific health condition or concern should see their doctor or a certified dietitian to identify which high-carb foods are best for them.
Bread, rice, sweet potato, and pasta are high-carbohydrate meals that provide the body with energy. They aid in the maintenance of critical activities such as breathing and organ function. Despite their importance to general health, excessive carbohydrate consumption can lead to increased fat accumulation in the body, resulting in weight gain. As a result, choose complex carbs that are high in fiber, such as whole grain rice, whole wheat bread, oats, legumes, vegetables, and fruit. The body absorbs these foods at a slower rate, keeping you full and regulating blood sugar levels.