Seven foods rich in carbohydrates that must not be missing in your diet

Contents

Sweet potatoes
Brown rice
Oat flakes
Quinoa
Buckwheat groats
Millet groats
barley

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Proven content

On the wave of popularity of the ketogenic diet, more and more people are saying goodbye to carbohydrates. According to experts in the field of healthy eating, this is a mistake. Without complex carbohydrates, we will be like a car without fuel. Check which products cannot be missing in your diet.

Sweet potatoes

They are becoming more and more popular in Poland. First of all, they are a vitamin A mine that stimulates growth, improves the appearance of the skin, strengthens eyesight and improves resistance to infections. In sweet tubers you will also find: vitamin C, B vitamins, magnesium, phosphorus, potassium, copper, manganese, folic acid and a lot of fiber, which regulates the intestines and improves digestion. Due to the relatively low glycemic index (IG: 50), sweet potatoes help stabilize the level of glycemia and are recommended for people suffering from diabetes. What can you do with them? Absolutely everything: french fries, pate and even gingerbread.

Brown rice

It differs from white in color, taste and nutritional value. It also has fewer calories and a lower glycemic index (GI: 55). Darker grains are a source of vitamins and minerals, the most valuable of which are: phosphorus, magnesium, iron, copper and iodine. Due to the high fiber content, it provides us with a longer feeling of fullness and has a positive effect on postprandial glycemia. Subjected to heat treatment, it is devoid of, among others: glucose, fructose, cholesterol, caffeine, galactose and lactose, which is why it is such a valuable product in the diet of people with celiac disease. A study published in “Diabetes Technology & Therapeutics” in 2014 showed that people who regularly eat brown rice instead of white rice have less diabetes. You can order natural brown rice in a 500 g or 1 kg package on Medonet Market.

Simple and complex carbohydrates. What are they and where can they be found?

Oat flakes

It’s time to put away the fashionable granola and go back to traditional porridge. Firstly, it is less caloric, and secondly, it has a positive effect on our body. In oatmeal, you’ll find vitamin E, B vitamins, as well as potassium, magnesium, iron, zinc, manganese, and copper. Compared to other cereals, oats contain the highest amounts of essential unsaturated fatty acids (EFAs), which our body cannot produce on its own, and are essential for the proper functioning of cells, and also play a large role in the prevention of atherosclerosis. Compared to other cereals, oats are also distinguished by the content of fiber, especially its most valuable soluble fraction – beta-glucan. Beta-glucan has been shown to prevent obesity and type 2 diabetes, and it also strengthens the immune system. The only contraindication to oatmeal may be gluten allergy. While oats are gluten-free, they often become contaminated with gluten in the manufacturing process. Therefore, people on an absolute gluten-free diet should choose oatmeal companies that have a separate oat line, which is confirmed by the certificate used.

Quinoa

Inca Gold has made a tremendous career in recent years for three reasons. First of all, quinoa protein is a wholesome protein, which means that it provides us with all the necessary exogenous amino acids and can be a meat alternative. Secondly, 100 g of cooked quinoa contains only 120 kcal! Third, quinoa does not contain gluten and can be consumed by people struggling with celiac disease without fear. Besides, these are not the end of its advantages – it is a source of iron, magnesium, zinc and unsaturated fatty acids, which lower the level of LDL cholesterol in the blood. Thanks to the content of vitamin E, it has a positive effect on the appearance of our skin, hair and nails. In addition, it has a low glycemic index – after cooking, its value is 35, so it is a product that will work great on a reduction diet. Buy quinoa by weight, which is weighed and packed immediately after ordering, so it stays fresh for longer.

Buckwheat groats

All groats provide us with complex carbohydrates with a low glycemic index. Buckwheat, made from broken buckwheat seeds, surpasses the rest in terms of minerals! It is a source of magnesium, iron, phosphorus, copper, selenium, as well as vitamin E and folic acid. Additionally, it contains antioxidants: quercetin, procyanidin and rutin, which strengthen blood vessels, prevent varicose veins, regulate blood pressure and improve the body’s immunity. Order roasted buckwheat groats and unroasted buckwheat groats by Pestka.

Millet groats

Millet groats made of grains need no introduction. It is gluten-free and is the only type of groats with alkaline-forming properties. It is distinguished by the content of thiamine, riboflavin, iron, copper and silicon – the “element of life”, which is responsible for healthy joints, strong bones and nails. Another reason why it is worth making friends with the “queen of groats” is the presence of lecithin and lignins. Lecithin affects the functioning of the nervous system and is also involved in metabolism. In turn, lignins have a positive effect on the hormonal balance and have a strong antioxidant effect. You can prepare millet both sweet and salty. Ania Lewandowska adds cinnamon, cardamom, turmeric and ghee to it. Order millet by weight in ecological packaging.

barley

Nutritious, tasty and filling. Indispensable for the preparation of old Polish barley soup. Due to the degree of grain processing and its thickness, there are three types of barley: pearl Masuria, rural and pearl barley. The latter is our favorite – it surpasses the others in terms of the content of vitamins and minerals. It contains B vitamins, vitamin PP, potassium, magnesium, iron, selenium and copper. The low degree of treatment makes you feel full and regulates the digestive system. The pearl barley is also characterized by a relatively low glycemic index of 45. The effect of this is to reduce fluctuations in blood glucose levels. This is why diabetics and people with insulin resistance also reach for barley. The only drawback of coarse groats is the gluten content. You can find both pearl barley and pearl barley in a package of the selected size at medonetmarket.pl.