Hello Guys, Thanks for visiting our website. Today we will talk about the “Best Healthy Carbs for Energy Boost” and we will also explain topics like; Best healthy carbs for Runners, Heart Health, Diabetes, Liver, Brain, etc. So let’s dig into the topic and read in brief.
Carbohydrates (carbs) are the most misunderstood macronutrient these days. Carbohydrates are widely misunderstood in the ketogenic diet era as the macronutrient to avoid at all costs. But, in reality, they are what your body and brain require the most in order to function optimally. According to research, we should consume 65% of our total energy for the day in the form of carbohydrates.
Carbohydrates are required to build and maintain muscle mass; they are also an important source of fiber and are beneficial to gut bacteria. Carbohydrates are broken down into glucose (also known as sugar) in the body and are used as a source of energy when we exercise.
It is crucial to include a variety of carbohydrate sources in your diet in order to meet your micronutrient and macronutrient requirements.
Best Healthy Carbs for Energy Boost
Here we are going to introduce you to the 10 Best Healthy Carbs for Energy Boost.
Quinoa is a whole grain that is gaining popularity due to its numerous health benefits and It also a best healthy carbs for energy boost.
Although quinoa seeds can be cooked and eaten in the same way as most grains, the quinoa plant itself is more similar to beets and spinach. This versatile, nutritious plant’s seeds and leaves can both be eaten.
Quinoa is a high-carb food because it contains 70% carbs when cooked. It is, however, a good source of protein and fiber.
Quinoa is high in minerals and plant compounds, and it has been linked to a number of health benefits, including better blood sugar control and heart health.
Oats are one of the healthiest grains on the planet. They’re a gluten-free whole grain that’s high in vitamins, minerals, fiber, and antioxidants.
Raw oats contain 70% carbohydrates. A 1-cup (81-gram) serving contains 54 grams, including 8 grams of fiber. They are particularly high in a type of fiber known as oat beta-glucan.
According to research, eating oats may lower your risk of heart disease by lowering your cholesterol levels.
Furthermore, oats are very filling, which may aid in weight management.
Buckwheat is a high-nutritional-value whole grain that many people regard as a superfood. Buckwheat may improve heart health, promote weight loss, and aid in diabetes management, among other things. It is also the best healthy carb for an energy boost.
Raw buckwheat contains 75 grams of carbohydrates per 100 grams, whereas cooked buckwheat groats contain approximately 19.9 grams of carbohydrates per 100 grams.
Buckwheat is high in protein, fiber, and energy. Buckwheat does not contain gluten, so it is an excellent dietary alternative for people with celiac disease or gluten intolerance.
Bananas are one of the most affordable fresh fruits and are extremely healthy, convenient, and delicious. This makes them an excellent choice for anyone looking to eat healthily.
One large banana (136 grams) has about 31 grams of carbs, which can be starches or sugars.
Bananas are also high in potassium, B6 and C vitamins, and several beneficial plant compounds.
Bananas may help lower blood pressure and improve heart health due to their high potassium content.
5. Sweet potatoes
Sweet potatoes are a popular vegetable in many parts of the world. They contain fiber, potassium, vitamins, and other essential nutrients.
One-half cup (100 grams) of mashed, cooked sweet potatoes with skin contains approximately 20.7 grams of carbs, which are made up of starch, sugar, and fiber.
Beets, also known as Beetroots, are a colorful and versatile vegetable. They are distinguished by their earthy flavor and aroma.
Beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties, in addition to adding a splash of color to your plate.
While they aren’t considered particularly high in carbs, they do have a lot for a non-starchy vegetable. Beets have about 10 grams of carbs per 100 grams, mostly from sugar and fiber.
Beets are also high in inorganic nitrates, which your body converts to nitric oxide. Nitric oxide lowers blood pressure and may reduce the risk of a variety of diseases.
Oranges are a low-calorie, high-nutritional citrus fruit. Oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions when consumed as part of a healthy and varied diet. It is also the best healthy carb for an energy boost.
They’re mostly water and contain about 15.5 grams of carbs per 100-gram serving. Oranges are high in fiber as well.
Oranges are exceptionally high in vitamin C, potassium, and B vitamins. They also contain citric acid, as well as a number of powerful plant compounds and antioxidants.
Blueberries are a popular summer snack. They have a sweet taste and are both succulent and nutritious. Blueberries can be eaten fresh or cooked into a variety of dishes. They can also be bought frozen. They have been shown to help maintain bone strength, mental health, and healthy blood pressure.
They are mostly water, with about 14.5 grams of carbs per 100 grams. Blueberries are also high in various vitamins and minerals, including vitamin C, vitamin K, and manganese.
9. Kidney beans
Kidney beans are a type of common bean that belongs to the legume family.
Cooked kidney beans have approximately 21.5 grams of carbs per 100 grams, which are made up of starches and fiber. This legume is high in protein as well.
Kidney beans are high in vitamins, minerals, and plant compounds. They’re also high in antioxidants like anthocyanins and isoflavones.
Among their numerous health benefits are better blood sugar regulation and a lower risk of colon cancer.
Chickpeas (also known as garbanzo beans) are a type of legume. The most common type is round and beige in color, but other colors include black, green, and red. Their nutrients provide a variety of health benefits. It is also the best healthy carb for an energy boost.
Cooked chickpeas have 27.4 grams of carbs per 100-gram serving, as well as nearly 8 grams of fiber. They’re also high in plant-based protein.
Chickpeas are high in vitamins and minerals, such as iron, phosphorus, and B vitamins.
Best Healthy Carbs For Runners or Athletes
We need a lot of carbs as runners. It is one of our bodies’ most important macronutrients. Because carbohydrates are what fuel our muscles when we run hard, and we wouldn’t be able to run if we didn’t have them. So, what are the best carbohydrates for runners?
Knowing not only what the best carbs for runners are, but also how much carbs you need, is essential for runners.
In general, the amount of carbs you require is determined by the intensity of your runs (and workouts) and is calculated in grams per pound of body weight.
It ranges from 2.5 to 4.5 grams of carbs per pound of body weight per day, which means carbs should account for 55-65% of your calories. To calculate grams of carbs per kilogram of body weight, multiply the following numbers by 2.2.
- Running at a moderate intensity (a couple of short runs plus strength training each week) will require 2.5 to 3 grams of carbs per pound of body weight.
- Marathon runners will require 2.5 to 4.5 grams.
- Ultra runners typically require more, 4.5 grams of carbs per pound of body weight.
Now we picked up some best healthy carbs for runners or athletes…Carbs are;
- Bananas; These provide 31 grams of carbohydrates in the form of natural sugars.
- Brown Rice; One cup of brown rice contains 45 grams of carbohydrates, which is an excellent source of energy.
- Rolled Oats; 1/2 cup of oats contain 27 grams of carbs that are also low in terms of the glycemic index.
- Quinoa; 1/2 cup of quinoa contains 20 grams of carbs!
- Potatoes; A regular, medium-sized russet potato contains 38 grams of carbs and even other vitamins and minerals such as vitamin b-6, potassium, and magnesium.
- Peanut Butter; 1 tbsp of peanut butter contains 6 grams of carbs
- Yogurt; A six-ounce serving of blueberry yogurt supplies 26 grams of carbs.
Best Carbs For Liver Health
Here we picked up some non-refined carbs that are good for your liver health. Non-refined carbs have essential nutrients like zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism.
The best carbs for liver health are; wild rice, whole wheat bread and pasta, brown rice, whole oats, rye, corn, and bulgur.
Best Carbs For Brain Health
Didn’t think carbs could improve brain health, did you? But it is correct. In fact, your brain and body NEED carbohydrates to function properly. (Fun fact: the brain contains 20% of the body’s carb supply.)
Take a look at the best carbs for brain health;
- Wholegrains; Best wholegrains for brain health: wholegrain bread, wholewheat pasta, quinoa, porridge/oatmeal, millet, bulgur wheat.
- Legumes; Best legumes for brain health are lentils, split peas, kidney beans, chickpeas and garbanzo beans.
- Sweet potatoes; Best sweet potatoes for brain health: purple sweet potatoes, jewel sweet potatoes, and heirloom sweet potatoes.
- Berries; Best berries for brain health are: strawberries, blueberries, blackberries, and blackcurrants.
- Beetroot; Best beetroots for brain health: Boltardy beetroots, Chiogga beetroots, Globe 2 beetroots.
Best Carbs For Heart Health
Whole fruits and vegetables, 100 percent whole grains and cereals, dried beans and lentils, and low-fat unsweetened milk and yogurt are all healthy and the Best carbs for heart health.
What Are Healthy Carbs For Diabetes?
Here we picked up the best healthy carbs for diabetes that includes;
- Lentils; A 1/2 cup of cooked lentils provides 20 grams of carbs. Consuming more plant-based foods benefits your heart health, which is especially important if you have diabetes.
- Apples; Consuming more whole fruits, such as apples, grapes, and blueberries, may be linked to a lower risk of type 2 diabetes.
- Blueberries; If you have diabetes, any berry is a good choice, and blueberries are no exception.
- Sweet Potatoes; One medium-sized cooked sweet potato (with skin) provides 24 g carbs
- Yogurt; Eating 80-125 grams of carbohydrates per day was linked to a 14% lower risk of developing type 2 diabetes.
- Oats; Oats are high in soluble fiber, which is slowly digested and absorbed, resulting in fewer blood sugar spikes.
- Quinoa; High in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.