Is there such a thing as good carbs?

The right kind of carbohydrates can be a good choice for people looking for weight loss

By Deepshika Agarwal

Published: Thu 23 Jul 2020, 8:00 PM

Last updated: Thu 23 Jul 2020, 10:08 PM

Carbohydrates have gained quite a bad rep these days - thanks to various fad diets that keep cropping up.
One fact about carbohydrates is that simple, refined carbs are easier to overeat than complex carbs that are full of fibre and other nutrients. You'll find simple carbs in desserts, sugary beverages, sweetened dairy products and white, refined grains like rice, pasta, and white bread. These foods tend to hike up our blood sugar levels and also lead to weight gain.
While complex carbohydrates break down to glucose too, they release glucose slowly, preventing sudden fluctuations in blood sugar levels. They also satisfy and keep us full for longer time. It can be a good choice for people looking for weight loss.
Carbohydrates are a very big family, so it's normal to get confused as to which foods would be good for us and should be had in higher quantities. One can get half of the total calories from this nutrient, but right selection is very important.
Below are some complex carb-rich foods that can be included liberally in our daily diet.
Quinoa - This handy grain is not only high in fibre and B complex vitamins, but also a good source of protein. Adding it to your meals gives an extra edge to your diet. The best part of this grain is that it's gluten-free, so it could be a good option for celiac patients. Grab a bowl of quinoa salad at least thrice a week.
Pulses - Kidney beans, chickpeas and cowpeas are a perfect combination of carbs, protein and fibre. Did you know ½ cup of beans can provide approximately 8 gms protein? It is, therefore, an excellent source of protein for vegetarians. Having one cup every day in the form of a salad or soup or patty is highly recommended. It is calculated as one portion starch and one portion of very lean protein.
Buckwheat - This again is a gluten-free grain. It mainly consists of starch, but has a low glycemic index, therefore can be liberally eaten by diabetics without worrying about sugar levels. Fibre in this grain can actually be beneficial to our colon health. Buckwheat noodles is one dish that is very commonly consumed. It can be added to your pancakes, kebabs, breads and desserts like brownies.
Beetroot - This root mainly has simple sugars but its fibre content prevents abnormal hikes in sugar levels. They are sweet and delicious to munch on. A hundred grams of beetroot consist of 10 gms carbohydrates, so having half a beetroot a day will be good enough to satisfy our iron and carb needs.
Popcorn - The best friend of those looking for weight loss, one-fifth of the carbohydrates in popcorn is in the form of dietary fibre, which is good for overall health. Popcorn is a good example of a high-volume, low-calorie whole grain. If made without fat, it can be a perfect snack to nibble on with one cup providing only 40kcal.

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