7 Healthy Carbohydrate Sources Consumed Without Fear Of Fat

Illustration of a healthy source of carbohydrates consumed (Freepik/Lifestylememory)

YOGYAKARTA Carbohydrates are often used as scapegoats related to rising weight. In fact, the body needs this macronutrient as an energy source. Carbohydrates also provide energy for all organs to function optimally. So carbohydrates that are healthy and have the potential to increase weight when consumed in the right size? Here's the list.

Fries are a source of nutrients containing 4 grams of plant-based protein, nearly 5 grams of fiber, and 25 percent of the potassium required for a day. According to registered dietists, Howls Hatley, RD., many people think white potatoes are unhealthy. Whereas actually potatoes are rich in antioxidants, vitamin C, potassium, and contain a lot of fiber. Then you can include potatoes in the list of healthy carbohydrate sources. However, choose to be processed by boiling, steamed, or roasted rather than fried.

Labu is a nutrient and nutrient-intensive vegetable. In addition to offering complex carbohydrates that make you full-lasting, labu contains beta-carotene that is good for the eyes and skin. In one cup of plain puree labus, you can get fiber, vitamins A, potassium, and iron.

Many Indonesians think they haven't eaten yet if they haven't eaten rice. But don't get me wrong first, in the right portion, rice from red or brown and white rice can be a healthy source of carbohydrates. Hatley is reported by Good Housekeeping, Wednesday, September 6, explaining that white rice is not expensive, easy to digest, rich in vitamins and minerals, and better than processed carbohydrates such as bread or pasta.

Dates are sweet and dried fruit. These dried fruit without additional sugar is rich in important nutrients, including fiber, vitamins, and minerals. Eating only two dates, you can get 3.2 grams of fiber or 12 percent of daily fiber needs. In addition, the fiber in the date is soluble fiber which helps reduce LDL cholesterol.

Just like other milk sources, yogurt is a choice of carbohydrates that contain lactose, natural sugar. When compared, protein is indeed higher than carbohydrates in yogurt. But it can also be a source of calcium, vitamin D, and probiotics that balance the intestines. One thing to note, choose yogurt products with the lowest sugar content. If possible, consumption of yogurt without additional sugar.

Bananas are a simple source of carbohydrates with natural sugar, contain potassium and magnesium, and provide vegetable prebiotic compounds that help feed good bacteria in the intestines. You can enjoy whole bananas before exercise to gain energy.

All types of berries are a good and rich source of complex carbohydrates for nutrients. For example blueberries, which are rich in fiber and vitamin C. These fresh fruit also offer other important micronutrients, such as potassium and magnesium.

Research shows, consuming blueberries and strawberries every day, may be associated with positive effects on health. Such as lowering inflammation, insulin sensitivity, blood pressure, and improving cognitive health.

The seven lists of healthy carbohydrate sources are consumed without fear of fat above, you can enter them as daily menu variations. Are there other sources of carbohydrates that you often consume every day?