12 Healthy Carbohydrate Foods for Supporting Your Health!


Everyone knows that excessive carbohydrate intake is not advisable due to the health risks. However, all carbohydrates are not equal. While foods with refined carbohydrates are harmful to health, whole foods with natural carbohydrates are very healthy and have numerous benefits. Discover a list of 12 foods high in carbohydrates and endless incredibly beneficial properties.

1. Grapefruits:

Grapefruit is a citrus with a sweet and sour taste that contains 9% carbohydrates. It is rich in vitaminsminerals and plant compounds.

What Healthy Benefits Do Grapefruits Have?

  • Reduce insulin resistance.
  • They contribute to weight loss.
  • They prevent the appearance of kidney stones.
  • Reduce cholesterol levels.
  • They prevent colon cancer.

2. Apples:

The apple is a very common and popular fruit that is always present in most family homes. There are many kinds, sizes, colors, textures and flavors, but they all contain between 13% and 15% carbohydrates.

“Apples stand out for their high fiber content and also have significant amounts of vitamin C, antioxidants and plant compounds”.

What Healthy Benefits Do Apples Have?

  • Regulate levels of glucose in blood.
  • Reduce the risk of heart disease
  • They reduce the risk of developing some types of cancer
  • They have diuretic properties.

3. Quinoa:

Quinoa is a super nutritious seed that contains 21.3% carbohydrates (after cooking). It is considered a pseudocereal because it is cooked and consumed as a cereal , but it has the advantage of being gluten free. Quinoa is very rich in protein , fiberminerals and plant compounds.

What Healthy Benefits Does Quinoa Have?

  • Lowers blood glucose
  • It is perfect for people sensitive or gluten intolerant.
  • Regulates levels of cholesterol
  • Contributes to weight loss.

4. Chickpeas:

Chickpeas belong to the legume family and contain 27.4% carbohydrates (after cooked), 8% of which is fiber. They stand out for their high fiber and protein content of vegetable origin. Also, chickpeas are rich in vitamins and minerals: phosphorusiron and vitamins B group.

What Healthy Benefits Do Chickpeas Have?

  • They contribute to better digestive and cardiovascular health 
  • They help prevent cancer.

5. Oranges:

Oranges are a delicious fruit with a high water content and 11.8% carbohydrates. A the same as the most fruits are an excellent source of fiber , but stand out as being really rich in vitamin C , B vitamins and potassiumThey also contain citric acid, antioxidants and very potent plant compounds.

What Healthy Benefits Do Oranges Have?

  • They help prevent the appearance of kidney stones.
  • Improve heart health.
  • Increase the absorption of iron from other foods, which may reduce the risk of anemia.

6. Oatmeal:

Oatmeal is one of the healthiest cereals that exist. Raw oatmeal contains 66% carbohydrates, 11% of which is fiber. This cereal is rich in a type of soluble fiber called betaglucan and is an excellent source of proteinantioxidantsvitamins and minerals.

What Healthy Benefits Does Oats Have?

  • Reduces the risk of heart disease.
  • Regulates blood cholesterol levels
  • It reduces blood glucose, especially in diabetic people.
  • It contributes to weight loss.

7. Beet:

Beet is a purple tuber that contains between 8% and 10% carbohydrate (raw or after cooked). It is full of fibervitaminsmineralsplant compounds and powerful antioxidants.

What Healthy Benefits Does Beet Have?

  • It reduces blood pressure thanks to its content of inorganic nitrates that become nitric oxide in the body
  • Improves physical performance during the practice of resistance exercises

8. Blueberries:

Blueberries are a very nutritious type of berry that contains 14.5% carbohydrate. They are very rich in fiberantioxidants, vitamins and minerals, especially vitamin Kmanganese and vitamin C.

What Healthy Benefits Do Blueberries Have?

  • Protect from oxidative damage
  • They help prevent aging and cancer.
  • They reduce blood pressure.

9. Red Beans:

Red beans are a variety of beans belonging to the legume family. After cooking, they contain 22.8% of available carbohydrate in the form of starch and fiber. They are very rich in protein , vitaminsminerals and plant compounds, as well as antioxidants, such as anthocyanins and isoflavones.

What Healthy Benefits Do Red Beans Have?

  • Regulate blood glucose levels.
  • They prevent colon cancer
  • Note:raw red beans are toxic, so be sure to cook them well.

10. Sweet Potatoes:

Sweet potatoes contain between 18% and 21% carbohydrate in the form of starch, sugar and fiber. They are rich in vitamin C, vitamin A (from beta-carotene) and potassium.

What Healthy Benefits Do Sweet Potatoes Have?

  • They reduce the oxidative damage produced by free radicals.
  • Decrease the risk of several diseases.

11. Buckwheat:

Buckwheat is a pseudo cereal that has absolutely no relation to wheat , except its name. Raw grains contain 71.5% carbohydrates and cooked grains contain 20% carbohydrate. Buckwheat, also called buckwheat, is rich in protein and fiber and its mineral and antioxidant content is higher than other cereals. In addition, it does not contain gluten.

What Healthy Benefits Does Buckwheat Have?

  • Improves cardiovascular health
  • It lowers blood glucose.
  • It is perfect for people sensitive or gluten intolerant.

12. Bananas:

Bananas contain about 23% of available carbohydrates in the form of starch or sugar. When the banana is still green, its starch content is higher and, as it ripens, the starch becomes natural sugars. Bananas are rich in potassium , fiber , vitamin C and vitamin B6 .

What Healthy Benefits Do Bananas Have?

  • Regulate blood pressure and improve cardiovascular health thanks to its high potassium content.
  • They contribute to better digestion and feed good intestinal bacteria thanks to the large amount of resistant starch and pectin they contain when they have not yet matured.



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