Carbs are often maligned in diet culture, but the truth is that they are our body’s preferred source of energy, especially for our brains. Without enough carbs, our bodies can experience various adverse effects, including fatigue and brain fog. But what exactly are carbs, and why do we need them?
Carbs are a macronutrient, just like protein and fat. When we eat carbs, our bodies break them down into their simplest form, glucose, which our cells can use for energy. In addition to providing energy, some carbs also contain fiber, which can help promote gut health, better digestion, and a variety of other health benefits.
So how many carbs do we need? According to the current dietary guidelines for Americans, 45 to 65 percent of our daily calories should come from carbs. A typical 2000-calorie diet would be around 225 to 325 grams per day. But not all carbs are created equally – it’s best to focus on whole grains and whole food sources of carbs, like fruits, vegetables, legumes, and dairy.
With that in mind, here are ten super nutritious carb-rich foods that you should be eating every week:
1. Sweet Potatoes: This vibrantly colored potato is naturally sweet and delicious. One medium sweet potato contains around 150 percent of our daily vitamin A needs, which is excellent for maintaining healthy skin, hair, and vision.
2. Dairy Milk: Dairy is a nutrient-dense form of carbs and a great source of protein, calcium, magnesium, and other essential nutrients for bone and muscle function.
3. Black Beans: Beans like black beans are packed with protein, fiber, vitamins, and antioxidants, making them much more than just a form of healthy carbohydrates.
4. Oats: Oats are a standout source of carbs because they contain a soluble fiber called beta-glucan, which can help lower your risk of heart disease.
5. Prunes: Prunes are not just a constipation cure – they can also help promote bone health.
6. Bananas: Bananas are a versatile and affordable fruit that is an excellent source of potassium, fiber, and resistant starches, which can help feed the good bacteria in your gut and promote healthy blood sugar levels.
7. Apples: Apples are an excellent source of carbs, fiber, vitamin C, and copper. They also contain a type of antioxidant that can promote brain health.
8. Farro: Farro is a fantastic carb-rich food if you’ve never had it before. It’s also a great source of fiber, antioxidants, vitamins, and minerals.
9. Chickpeas: Chickpeas are another legume rich in healthy carbs, protein, and fiber. This combination can help stop hunger, especially with healthy fat like olive oil, nuts, or seed butter.
10. Brown Rice: Brown rice is a type of whole grain rice with more protein, fiber, vitamins, and minerals than many other types of rice.
These carb-rich foods have a few common threads: fiber, vitamins, minerals, and antioxidants. By choosing whole grains or whole food sources of carbs, we can ensure that we get some combination of these health-promoting, disease-fighting compounds. So don’t be afraid of carbs – they are essential to a healthy diet!
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Source Description
Give your body energy by including these carbs in your diet. In this video, learn about the 10 carb-rich foods you should eat weekly to enrich your health. The list includes daily fruits like bananas, apples and vegetables like sweet potatoes and black beans. Each food is rich in fiber, vitamins, antioxidants, and minerals and will help your body fight diseases.
#EatingWell #Carbs #Health #Diet #Vitamins #food
Read the article at: https://www.eatingwell.com/article/8008440/carbs-you-should-eat-every-week/
0:00 Introduction
0:10 What Are Carbs?
0:41 How Many Carbs Do You Need?
1:06 Sweet Potato
1:35 Dairy Milk
1:59 Black Beans
2:16 Oats
2:48 Prunes
3:07 Bananas
3:28 Apples
3:44 Farro
4:03 Chickpea
4:20 Brown Rice
4:45 The Common Thread
An EatingWell registered dietitian answers the internet’s burning questions about the hottest topics in nutrition, diet, and health.
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10 Carbs You Should Eat Every Week | Dietitian Q&A | EatingWell
