TOP 4 healthy carbohydrates

In one of the articles, we described in detail the difference between useful and not very useful carbohydrates. Today we will talk in more detail about those carbohydrates that are classified as useful and occupy a leading position in it. There is a lot of talk around this fruit due to the high content of sugar and starch in it. When a banana is fully ripe, it has a rich yellow color and dark spots, while the amount of sugar in it reaches its maximum level. While an unripe banana is rich in resistant starch. This type of starch is not digested by the body. This means that it is not absorbed into the blood, therefore, it does not have a negative effect on blood sugar levels. It is worth noting that resistant starch is food for beneficial gut bacteria and one of the “byproducts” of the breakdown of resistant starch is butyric acid. This acid is one of the most important short chain fatty acids for intestinal health. This news may come as a shock to many. Yes, potatoes are a good carbohydrate, suitable for a healthy diet. It’s all about how you cook it. For example, if you mash potatoes, it will cause a spike in blood sugar due to the high glycemic index of mashed potatoes. However, if you put potatoes in the refrigerator for several hours, there will be an increase in resistant starch with all the benefits that come with it. These potatoes can be added to a salad. Everything related to berries is great for us and our symbiotic microflora. Berries contain a low glycemic index and do not cause insulin release in large quantities. In addition, these carbohydrates are rich in antioxidants and should be on the table of every vegetarian and omnivore in season. Many people are adamantly opposed to legumes for a variety of reasons. Indeed, for some people, the task of digesting beans can be difficult for the digestive system. At the same time, beans contain useful fiber, for example, oligosaccharides. Many studies show that eating legumes reduces the risk of cardiovascular disease. Beans are versatile – they can be added to soups, stews, salads, and also eaten on their own. Of course, such food is not for every day, but it is recommended to add beans to the diet once a week.

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