10 carbs you should eat every week, according to a dietitian

Teriyaki Chicken Rice Bowl

Teriyaki Chicken Rice Bowl

Fred Hardy

By now, you may have heard it Carbohydrates are not the enemy When you focus on controlling your weight, keeping your blood sugar stable, or trying to support an overall healthy lifestyle. Gone are the days when we have to substitute lettuce for bread on our sandwiches or skip the delicious bowl of pasta. While that, Choosing the right carbohydrates It’s the ticket to reaching your health goals and meeting your body’s needs.

Pictorial description: Teriyaki Chicken Rice Bowl

Why do we need carbohydrates?

Before looking into which carbs to fill our plates with, it’s important to understand why we need carbs in the first place. carbohydratesCarbohydrates, also known as carbohydrates, are the body’s preferred source of fuel. Not having enough carbohydrates in your diet can make you feel lethargic, suffer from digestive problems, and even have bad breath. Additionally, avoiding carbohydrates may cause specific nutritional gaps, as data shows that people who follow certain low-carb diets may not be consuming enough. Thiamine, vitamin C, folic acid and other key nutrients.

Fiber is a type of carbohydrate that is promoted due to its presence Health benefitsThis is in part because it is not fully digestible. Instead, fiber passes through the digestive system, helps maintain regular bowel movements, promotes feelings of fullness, and supports a healthy gut microbiome and heart.

How do you choose the best carbohydrates?

when people Think about the sources of carbohydratesImages of extra-large pizza, large scoops of ice cream, and huge bags of chips might come to mind. And while a reasonable portion of these carb choices can certainly be part of an overall healthy, balanced diet, they shouldn’t make up the bulk of your day’s carbs.

In fact, Dietary Guidelines for Americans (2020-2025) It recommends that most Americans get 45% to 65% of their total daily calories from carbohydrates. So, if you’re eating about 2,000 calories a day, that’s 225 to 325 grams of carbohydrates per day.

Carbohydrates such as whole grains and enriched grains, fruits, vegetables, dairy products, beans and legumes are rich in fiber and nutrients compared to refined carbohydrate sources or highly processed foods. But the occasional treat made with refined carbs and added sugars can still be a part of your lifestyle, just keep in mind how it fits into the rest of your day.

Recommended all grains They make up at least half of total cereal consumption, as they are a great source of fiber, protein, antioxidants, and B vitamins.

10 carbs you should eat every week

Among the variety of carbohydrate options available, here are 10 that you should find their way onto your plate each week to help support your health, meet nutritional needs, and maintain your energy levels.

sweet potato macaroni cheese

Mac and cheese sweet potato

1. sweet potato

The natural sweet potato that many of us love to see on the Thanksgiving table is a nutritional powerhouse. One medium sweet potato provides over 150% of your daily requirement for Vitamin A, a nutrient that plays an important role in our work. Skin, immune and eye health. Eating the peel of sweet potatoes can help increase your fiber intake, too.

Sweet potatoes are a nutritious and delicious side dish, but these potatoes don’t need to be limited to dinnertime. Try layering sweet potatoes with nut butter, cinnamon, and granola for a lively breakfast. Or use it as an ingredient in Mac and cheese sweet potato or Sweet Potato Quesadilla For a lunch full of flavour.

2. Dairy Milk

Having a glass of ice milk may seem like an old school recommendation, but there is something to be said about including this popular drink in your diet. Milk contains not only healthy carbohydrates, but also protein, calcium, magnesium and other nutrients that are important to support our bone health.

If your stomach is sensitive to the natural milk sugar called lactose, lactose-free milk options can help fill that void.

Try milk in something sweet like us Kale and Banana Juice Or into something delicious like our food Creamy chicken noodle soup with grilled chicken.

3. Black beans

Black beans, or any beans for that matter, have an impressive nutritional profile. As a source of plant-based protein, fiber, and antioxidants, these economical and delicious legumes can be a great carb to add to your plate. Try them in recipes like No Coc Black Bean Salad And the Black bean and quinoa dishes.

Cinnamon Rolls Overnight Rolled Oats Topped In Mason Jars With Raspberries And Walnuts On Top

Cinnamon Rolls Overnight Rolled Oats Topped In Mason Jars With Raspberries And Walnuts On Top

4. Oats

Prebiotics It is a type of dietary fiber that humans cannot digest, but it serves as fuel for the friendly bacteria that live in our intestines. Oats are a natural source of prebiotic fiber, making them a great source of carbohydrates for those who want to support a healthy gut microbiome.

It has also been shown that the soluble fiber found in oats, called beta-glucan Help reduce LDL (“bad”) cholesterolwhich can reduce the risk of heart disease.

Cinnamon Roll And the Banana and oat pancakes Simple recipes that can help you include more oats in your diet.

5. Peach

You might think of prunes as an old-fashioned laxative home remedy or a staple for people who find it difficult to go to the bathroom. And while it’s true that eating prunes can help promote healthy bowel movements, this natural carbohydrate source is much more than a cure for constipation.

Eating prunes every day may also help people improve their bone health. According to the data published in American Journal of Clinical NutritionA daily dose of 50 grams of prunes (about 5 prunes) can prevent bone mineral density loss in postmenopausal females.

Try some Sokolatakia (a plum stuffed with walnuts dipped in chocolate) or Brisket cooked with carrots and prunes To increase your intake.

6. Banana

Bananas are among the most popular fruits in the world, thanks to their ease of use, price and delicious taste. Like most fruits, bananas are a healthy source of carbohydrates, and eating them can help keep your energy up throughout the day.

Choosing slightly unripe bananas may give you an edge in the gut health department. Choosing a banana that has a slightly green peel means that it will have more Create a resistanceIt is a type of prebiotic fiber that helps support a healthy gut microbiome. But fully ripe bananas are also a great source of fiber and nutrition.

Bananas can be enjoyed alone as an easy and filling snack. But if you want to be creative, try creating files Banana power cut or 2- Banana and Banana Ice Cream with Peanut Butter.

7. Apple

Apples can be one of the best carbohydrates to include in your diet, especially if you eat the peel. They are a great source of fiber, vitamin C, and copper. This popular fruit also contains heart-healthy, soluble fiber and prebiotic fiber that can help support gut health. Apples also contain quercetin, an antioxidant May support brain health.

try Chopped salad with shrimp, apple and pecan or air fryer apple For a unique way to use the delicious fruit.

3- Components of the Mediterranean Farro Dish

3- Components of the Mediterranean Farro Dish

Caroline Hodges

8. Pharo

Farro is an ancient whole grain that pairs nicely with many dishes. Rich in fiber, antioxidants, vitamins, and minerals, farro offers a complex, nutty taste and is easy to prepare.

To enjoy farro in your diet, try 3- Farro bowl with grilled chicken or Farro Cherry Almond Salad.

9. Hummus

If you are a hummus lover, this will be music for your ears. Chickpeas, also known as chickpea beans, are a source of healthy carbohydrates that fuel your body with fiber, antioxidants, and plant protein. Regardless of whether they’re canned or dried and prepared at home, these little scoops are a filling and satisfying addition to help you meet your carb ration.

Try them on our quick and easy site Spinach and garbanzo beans Recipe or in our super salty roasted beet hummus.

10. Brown rice

Rice has gotten a bad reputation over the years, but all types of rice can provide some impressive nutrients. Rice contains satiating protein, fiber, and many vitamins and minerals. ½ cup cooked brown rice It contains about 120 calories, 2 grams of fiber, 3 grams of protein, and 25 grams of healthy carbs. Easy brown rice and vegetable rolls or a A bowl of brown rice with vegetables and tofu For something simple, filling and nutritious.

Leave a Reply

Your email address will not be published. Required fields are marked *