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Carbohydrates are the basic source of energy. The body’s metabolic rate depends on them. If you exclude carbohydrates from your diet, your metabolic rate will reduce and you will feel weak.
The reason is, carbohydrates are broken down to starch, and starch is broken down to glucose which is the major source of energy in our body. In other words, carbohydrates are broken down to glucose that releases energy in the form of ATP.
Thus, it is very important to include carbohydrates in your daily diet. So, we bring forth our list of 17 healthy carbohydrate-rich foods that will keep your body fit by increasing its metabolism.
1. Potatoes:
When we think of carbohydrates, the first food item that strikes our mind is potato. Each 100-gram potato contains 17.47 grams of carbohydrates and 15.3 grams of starch. It contains 77 calories. Potatoes, rich in starch, increase the body’s metabolism by not fluctuating the sugar level. This triggers the conversion of starch into glucose and glucose into energy that is released in the form of ATP.[1]
2. Rice:
Rice is yet another food item that contains starch. 100 gram white rice contains 80 gram carbohydrates and each 100 gram brown rice contains 77 gram carbohydrates. Usually, brown rice is considered healthier than white rice.[2]
3. Apple:
Apple is a great source of carbohydrates in the form of glucose, also known as fruit starch. It is the easiest form of carbohydrates that convert into energy. 100 grams of an apple contains 13.81 grams of carbohydrates.
They are simpler carbohydrates, hence they are safe for people with diabetes. Since they do not increase the sugar level in the blood.[3]
4. White Bread:
People have a misconception that fat people should avoid the intake of carbohydrates completely. However, the truth is, stopping the intake of carbs completely slows down the metabolic rate of the body. It increases fat formation that results in further problems.
Fat people need controlled sugar intake that can come from white bread that makes an exceptional healthy carbohydrate-rich breakfast. Each 100-gram white bread contains 50 grams of carbohydrates. They have low GI (37) per 100 gram. Thus, they result in weight loss.[4]
5. Brown Bread:
Brown bread is a healthy carbohydrate-rich breakfast item. Each 100 gram of brown bread contains 54 grams of carbohydrates and 260 calories. It gets easily broken down to glucose that converts to ATP instantly. It doesn’t slow down the metabolic rate of the body as well.[5]
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6. Lentil:
Lentils are an ideal carbohydrate-rich food item for people who are dieting. This is because they are simple carbohydrate-rich food items that easily break down and do not accumulate as fat. When dieting, calories burn faster.
Working out needs energy to keep the body healthy. And each 100-gram lentil contains 63 grams of carbohydrates that sum up to 353 kilocalories. Lentils are exceptionally good for people suffering from diabetes.[6]
7. Oatmeal:
Oatmeal is one of the best carb-rich food items that are ideal for people who need a healthy carb diet. Each 100-gram oatmeal contains 66.3 grams of carbohydrates that sum up to 389 calories. You can eat oatmeal in the morning as well as at night.
This is also one of those food items that doesn’t harm diabetic people, since its GI is lower than 55. It controls blood sugar and has a high amount of fiber. It reduces cholesterol levels too. It is ideal for people who need to take insulin to regulate their blood sugar levels.[7]
8. Carrots:
Carrots are not just rich in fibers, they are also healthy carb food items that do not increase blood sugar levels. Each 100-gram carrot contains just 9.6-gram carbohydrates that sum up to 41 kilocalories. They are exceptionally nutritious and do not interfere with the body’s metabolic rate.[8]
9. Banana:
Banana is a wonderful fruit that offers various health benefits. Each 100-gram banana contains 22.84 grams of carbohydrates that sums up to 89 calories. The carbohydrate and calories level can be increased by drinking a banana shake.
It also contains Vitamin C and Fiber. Hence, it is a wonder food item that contains harmless carbohydrates.[9]
10. Spinach:
We are all aware of the health benefits of spinach that has a high nutritional value. It is also a rich source of healthy carbohydrates that don’t harm the body. Each 100 gram of green leafy vegetables contains 3.6 grams of carbohydrates that sum up to 23 calories. This is a simple carbohydrate-rich food item that maintains blood sugar levels easily.[10]
11. Strawberries:
These amazing citrus food items are rich in fruit sugar that is the simplest form of digestible carbohydrate. Each 100 gram of strawberries contain 7.68 gram carbohydrates that sums up to 33 kilocalories. This fruit has high nutritional value and it increases the slowing down metabolic rate of the body.[11]
12. Beetroot:
This amazing vegetable is rich in carbohydrates and fibers. Each 100-gram beetroot contains 9.65-gram carbohydrates that sum up to 43 calories. This carb-rich vegetable is nonfattening. It increases the body’s metabolic rate and is an ideal option for people suffering from gastrointestinal and digestive problems.[12]
13. Grapefruit:
Grapefruit is a blessing high-carb food item that is exceptionally nutritious. Each 100-gram grapefruit contains 8.41-gram carbohydrates that sum up to 33 kilocalories. This is one such high-carb fruit that reduces cholesterol levels instead of increasing them.
This is because, it contains 1.1-gram dietary fiber that improves digestion, and it also increases the body’s metabolic rate. The fat doesn’t circulate in the blood and is easily broken down to ATP and is released as energy.[13]
14. Chickpeas:
Chickpeas aka garbanzo beans are high carb food items that make exceptional breakfast items. Each 100-gram chickpeas contain 27.42-gram carbohydrates that sum up to 164 kilocalories. Chickpeas are simple carbohydrates that are easily converted into energy.
They burn faster with oxygen and reduce the risk of obesity. They are anticancer carb foods that are beneficial for people suffering from heart diseases and diabetes.[14]
15. Oranges:
Oranges are high-carb citrus fruits that offer various health benefits. Each 100-gram orange contains 11.75 grams of carbohydrates and 47 kilocalories. They are rich in fiber and contain 9.35 grams of fruit sugar. Fruit sugar is a simple form of carbohydrates, even simpler than glucose.[15]
16. Kidney Beans:
Kidney beans are legumes that are high nutritional food items. They are high-carb food items too. Well, each 100-gram kidney beans contain 22.8-gram carbohydrates and 127 kilocalories.
These high-carb food items make amazing breakfast recipes, and they are rich in fibers as well. They reduce LDL (bad cholesterol). They are an amazing source of lowering blood pressure and keeping it under control. Thus, they are exceptionally beneficial for people suffering from heart diseases.[16]
17. Watermelon:
Watermelon is a water-rich fruit that is also rich in carbohydrates. Each 100-gram watermelon contains 7.55-gram carbohydrates that sum up to 30 kilocalories. It contains 6.2 grams of fruit sugar, the lowest form of carbohydrates, and is converted to ATP without fluctuating blood sugar levels.[17]
So, some carbohydrate-rich food items are healthy for the body as well. choose any of the above-listed carbohydrate-rich foods and get a healthy lifestyle and fit body.
