10 Best Carb Sources

C arbohydrates are crucial for a balanced diet and provide many health benefits. Carbohydrates have received too much backlash in recent years. They are still among the most important elements the body requires, including fats and protein. The best carb sources induce healthy fibers and sugars into the system.

Carbohydrates are required for your body to thrive. Organic and fresh produce carbs are naturally nourishing and beneficial, but processed carbohydrates are manufactured and possess no nutrient properties. Keep reading to find out what the best carb sources are.

What Are Carbs?

Carbohydrates (commonly known as carbs) refer to a component that comes in many beverages and foods. Carbohydrates include fiber, starches, and sugars. Protein and fat are two more macronutrients. To maintain a healthy lifestyle, your body requires these protein sources. If the nutritional tag on foods includes the term "total carbs", it usually implies that all three types of carbohydrates are in it.  

How Are Carbohydrates Broken Down Within Your Body?

Your digestive tract converts into sugar levels or glucose carbs. The blood vessels absorb glucose and are used as power to boost your metabolism.

Blood sugar is determined by the increase of carbohydrates you ingest. Sugar levels in the bloodstream can also be raised by eating many carbohydrates. Hyperglycemia (elevated blood sugar) raises the potential for diabetes. Lower blood sugar is a problem for some individuals who don't eat adequate hypoglycemia (carbohydrates).

Best Carb Sources

1. Quinoa

Quinoa refers to a nutrient-dense grain that may aid in sugar level regulation and cardiovascular health. Quinoa contains high fiber and protein, which might assist you in feeling fuller for longer, which could be beneficial for losing weight.

2. Oats

A single cup of oats has 104 grams of carbohydrates, with 17 grams of fiber. You can cook them with nutritionally sound contributions, as they're virtually a blank canvas. Oats come with beta-glucan, which is a super fiber that has properties to help lower cholesterol levels. It also aids in the breakdown of fats, helping you to sustain energy for extended periods.

3. Chickpeas

Chickpeas are a popular bean, and among the best carb sources, specifically for weight loss. The multipurpose bean has 45 grams of gradual carbohydrates in every prepared cup, with 12 grams of fiber. Chickpeas moderate hunger pangs as they're low in glycemic index. Statistics have shown that they can help lower harmful cholesterol.

4. Brown Rice

Brown rice is a fabulous carb because of its excellent diet base, affordability, and satisfaction. It's indeed a popular carbohydrate-dense grain available (45 grams in each cooked cup). When compared to white grains, it gives long-term stamina and encourages reduced fat accumulation.

5. Sweet Potato

Sweet potatoes comprise high vitamins, fiber, beta-carotene, and complex carbs as well as simple starches. Although it’s a natural source of sugar (9 grams), it still elevates insulin levels - especially if you have diabetes. Sweet potatoes help with recovering. Carotenoids boost cell regeneration, starchy carbohydrates replenish energy reserves, and fiber keeps you satisfied so you don't reach for its less healthy relative - potato chips.

6. Blueberries

In fruits, blueberries are known to be the best carb source. They're high in minerals and vitamins, and they're capable of converting healthy fats from white fats. They don't have the best potent form of carbohydrates; a single cup of blueberries contains 10 grams (7 grams sugar, 2 grams fiber). Blueberry's polyphenols provide exceedingly large antioxidant capacity and a slew of nutritional benefits.

7. Bananas

Bananas are easily digestible, and high in healthy carbs (one big banana has 31 grams). They're also high in potassium, which helps to keep muscle and nerve systems in check. In a nutshell, this is humanity's greatest answer to the ideal post or pre-exercise snack. Sprinkle extra almond butter to enhance recovery after exercise, and boost the health reimbursements.

8. Chestnuts

Chestnuts are unique among nuts as they contain minimal fat and protein. They're usually manufactured of starch—like sweet potatoes—and their calorie count comes exclusively from carbs (8 grams fiber, 11 grams sugar, and 44 grams of carbs every 100 grams), which are directly analogous to grain and barley. Chestnuts are high in folates, monounsaturated fatty acids, and vitamin C, among other nutrients.

9. Low-Fat Yogurt

Non-fat, simple Greek yogurt has 11 grams of carbs (6 grams sugar) per 8 oz. It makes yogurt the perfect post or pre-exercise snack as it provides dietary energy. When giving up on dairy products, remember calcium is important for cardiovascular health, metabolism regulation, and muscular contraction.

10. Black Beans

Beans include 20 grams of carbohydrates in each 12-cup portion, as well as protein and fiber to maintain appetite. Darker legumes (red and black kidney beans) rather than rice may promote a healthier heart rate by lowering cholesterol levels after dinner.

Society highly misinterpreted carbohydrates. In reality, carbs are prominent in the healthiest diets. With a balanced diet, you can relish among the best carb sources that are beneficial to you.