Carbohydrate Rich Foods And Their Benefits
Carbohydrate Rich Foods And Their Benefits

In this round of competition everyone wants to be at the forefront. For this, healthy body and healthy mind is needed, for which nutritious diet should be practiced. One of these nutrients is carbohydrate. Like other nutrients, it is also beneficial for our body. This article of Stylecrase focuses on carbohydrates. In this article, we will talk about carbohydrate-rich foods. Also, some interesting facts related to it will also be put in front of you and will make you aware of the advantages and disadvantages of carbohydrates. Now which of these foods are beneficial for you, definitely ask your doctor once.

Let us first introduce carbohydrates.

What is carbohydrate? What is Carbohydrate?

Like vitamins and minerals, carbohydrate is also the main nutrient. It is a necessary source for providing energy to the body. Our digestive system converts carbohydrates into glucose, meaning blood sugar. The cells, tissues and organs of our body use this glucose to get energy. Thus carbohydrates can be beneficial for our body in many ways, such as – controlling cholesterol, giving the necessary energy throughout the body and helping the heart muscle and cells to function properly etc.

After understanding the definition of carbohydrate, now we also know about its types.

Types of Carbohydrates – Types of Carbohydrate

There are mainly three types of carbohydrates:

● Sugar : When our digestive system breaks down carbohydrates, it turns into glucose in response. The body uses it as energy.
● Starch : It is also a type of carbohydrate.
● Fiber : It helps in keeping the body weight balanced.

After knowing the carbohydrate and its type, we now know why it is important for us.

What is the role of carbohydrates in your body?

Let us understand the role of carbohydrates necessary for our health through the following points:

  • Carbohydrate-rich food helps to keep the body healthy.
  • It provides energy to the body. Also, the fiber present in it controls obesity considered to be the root of many diseases associated with the digestive system.
  • Carbohydrates regulate harmful cholesterol, thereby reducing the risk of cardiovascular diseases.
  • Apart from this, it also helps in controlling the sugar present in your blood.

After all, how much carbohydrate does our body need? Let’s know.

How much carbohydrate do you need?

According to experts, an adult needs at least 135 grams of carbohydrate per day. At the same time, a pregnant woman should consume at least 175 grams of carbohydrate per day. Each person’s body composition is different, so ask the doctor about the amount of carbohydrate you should take daily.

Next we talk about the benefits of a carbohydrate rich diet and the amount consumed.

Carbohydrate rich foods – Carbohydrate Rich Foods

Now it is also necessary to know which foods are sources of carbohydrates. How much should we consume them daily. At the same time, we also know what effect our consumption can have on our health.

1. Brown Rice

Quantity : 100 grams. Carbohydrate content : 78 grams.

Benefit:

Brown rice or brown rice are beneficial for health in many ways. The carbohydrate found in it can prove beneficial in reducing the amount of sugar present in the blood. It can help control diabetes by reducing the level of sugar present in the blood.

How to include in the diet:

It can be included in the diet just like normal rice.

2. buckwheat

Quantity : 100 grams. Carbohydrate content : 71.5 grams.

Benefit:

Kuttu can prove beneficial to overcome any chronic disease. Kuttu also has antioxidant, antiinflammatory and anti-cancer properties in addition to carbohydrates, which can help in curing many health problems. In this sense, we can do that Kuttu can help you to overcome many of your chronic diseases.

How to include in the diet:

Kuttu flour can be used to make pancakes.

3. Kidney Beans (Rajma):

Quantity : 100 grams. Carbohydrate content : 15.38 grams.

Benefit:

Kidney beans can also reduce the risk of heart disease. These can reduce bad cholesterol levels without affecting good cholesterol. Poor cholesterol causes heart problems as well as many other diseases. Consuming kidney beans can reduce this, keeping your heart at risk of diseases.

How to include in the diet:

It can be consumed as a vegetable.

4. Lentil

Quantity : 100 grams. Carbohydrate content : 57.14 grams.

Benefit:

Lentils contain carbohydrates as well as other nutrients. It has been considered a good source of protein. If you are a vegetarian and need protein, lentils may be beneficial for you. It also contains good amounts of fiber, folic acid and potassium, which are essential nutrients for the heart. Lentils have also been considered as a good source of iron, which does not allow iron deficiency in the blood and removes problems like anemia. Apart from this, consumption of lentils can also help in keeping you away from diabetes.

How to include in the diet:

Lentils can be used in many ways. In addition to eating it with rice or bread, it can also be included in the diet as soup and sproud.

5. Potatoes

Quantity : 100 grams. Carbohydrate content : 17.57 grams.

Benefit:

Potatoes contain carbohydrates in the form of starch. Also, potato has antioxidant, hypocholesterolemic, antiinflammatory, antiobesity, anticancer and antidiabetic properties. These properties found in potato are beneficial for our health in many ways. They can keep the heart healthy by controlling blood pressure levels. Potatoes can also help maintain the immune system properly.

How to include in the diet:

Potatoes can be incorporated into rice in many ways. Its vegetable can be made, it can be eaten by boiling it or else its pudding can also be made.

6. Banana

Quantity : 100 grams. Carbohydrate content : 78.57 grams.

Benefit:

Banana is considered as super energy food. Doctors believe that eating a banana before a workout gives the body enough energy, so that you can do a better workout in the gym. Banana is an important source of carbohydrates as well as energy, potassium, vitamin-B6, vitamin-C and other nutrients. These nutrients in it can be useful for your health in many ways.

How to include in the diet:

Bananas can be taken with milk, this will give you enough energy. Apart from this, you can also eat it normal.

7. Quinoa

Quantity : 100 grams. Carbohydrate content : 28.57 grams.

Benefit:

Quinoa is good for people with diabetes due to its carbohydrate as well as protein content. It also contains fiber and iron content. In addition, quinoa is also a good source of potassium, which can prove to be beneficial for building muscle as well as a healthy heart. Quinoa also has many antioxidant properties, which protect cells from being destroyed. With this you can not only avoid diseases, but also reduces the possibility of premature wrinkles. Quinoa may also help to increase good cholesterol in the body.

How to include in the diet:

Quinoa can be consumed in breakfast .

8. Oats

Quantity : 100 grams. Carbohydrate content : 67.5 grams.

Benefit:

Oats contain carbohydrates as well as many nutrients such as fiber, protein and iron. These nutrients found in oats are beneficial for skin and hair ranging from health problems like heart problem, cholesterol problem, diabetes and cancer. In addition, the consumption of oats may also be beneficial to prevent digestive problems such as diarrhea and constipation, bile, stones, and stomach cancer.

How to include in the diet:

Mixing it with milk during breakfast and taking it is beneficial.

9. Wheat

Quantity : 100 grams. Carbohydrate content : 33.36 grams.

Benefit:

Wheat contains starch and energy as well as nutrients such as protein, vitamin-B, fiber and petrochemicals. These nutrients found in wheat are beneficial for our health in many ways. These may be beneficial in reducing the risk of heart disease as well as in controlling type 2 diabetes and prevention of colorectal cancer.

How to include in the diet:

Wheat can be included in any type of diet. Its bread can be made or it can be eaten in the form of bread for breakfast.

10. Gram or Chole

Quantity : 100 grams. Carbohydrate content : 27.5 grams.

Benefit:

Gram or chickpeas rich in many properties, as well as proteins, fiber, starch, polyunsaturated fatty acids and vitamins, besides minerals like folate, calcium, magnesium and potassium are also found. These nutrients found in gram can help relieve digestive problems as well as relieve many problems by reducing the risk of cancer, heart problem, increased obesity and diabetes.

How to include in the diet:

You can use chickpeas as a vegetable and sprout.

After the benefits of consuming carbohydrate-rich foods, let us now talk about the disadvantages.

Side effects of consuming excessive carbohydrates

If the intake of carbohydrates is consumed in large quantities as food, it can prove to be harmful for health. Here we are talking about the damage caused by it:

  • Consumption of carbohydrates in excess can increase calories. This can lead to weight gain and obesity.
  • Excess intake of this can cause diabetes.
  • Excess carbohydrate intake can increase the level of poor cholesterol in the blood, causing blood pressure and cardiovascular problems.

Thus we can say that carbohydrate is also needed like other nutrients. You have learned through this article that which foods are found in good amount of carbohydrates, but they will benefit only when they are consumed in limited quantities. Also, before taking carbohydrate-rich foods, please consult a doctor. They can better tell you which foods are the best according to your health. How this article gives information about carbohydrate was beneficial for you, definitely tell about it in the comment box below.

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