Running away from carbohydrates is in fashion and it is true that when a food is full of simple sugar (they are carbohydrates), you really should avoid eating it, but when the food has another type of carbohydrates it can be healthy.
Being healthy does not mean that you can eat huge amounts of these foods, but that you can and should include them in your diet, like everything else, in moderation.
Quinoa
Rich in fiber and with more protein than other cereals, quinoa has around 60% carbohydrates. Not being exactly a cereal, it is used to replace cereals in all its aspects (main meals, desserts, biscuits, breads, drinks).
It is gluten -free and very filling. It has vitamin B1, B2 and B6, folic acid, manganese, magnesium, zinc and potassium. Great alternative to rice and pasta, it makes any salad more nutritious.
Oat
Like quinoa, it has a higher protein content than other cereals (for example twice as much as rice), a little more fat and a lot of fiber. It also has other important nutrients such as vitamins B1, B2, B3, E, folic acid, calcium, iron, magnesium, zinc, phosphorus, selenium, potassium.
Beta glucans (carbohydrates) in oats are associated with many benefits such as lowering cholesterol, improving the immune system and controlling appetite.
Buckwheat
It has nothing to do with wheat and is gluten-free. It is not a cereal (it is a seed) but it can be used as such. It has less protein and fat than oats and quinoa and a little more carbohydrates. Even so, it is just as satisfying as the two previous options, since it is always used in its entirety.
Provides fiber, Vitamin B2, B3, copper and magnesium. It can replace rice and pasta, be used as flour for bread, cakes, crepes, biscuits and porridge and there are also drinks.
Sweet potato
Very good option to replace conventional potatoes in purées, main meals, soups and salads.
It does not have the satiating effect of oats, quinoa or buckwheat as it contains virtually no fiber and protein. But it is an excellent source of vitamin A, but it also has vitamin C, vitamin B6, potassium, phosphorus, magnesium.
Bean
Often overlooked because they are labeled as high in calories. Beans are important suppliers of some amino acids, iron, magnesium, calcium, copper, zinc and all the B vitamins.
You can consume them in a soup, a salad or a main meal in place of rice, pasta or potatoes.
They help complete vegetarian meals or simply add more flavor to purees, for example ( see puree recipe).
Wild fruits
Let’s take the example of wild fruits, but in reality, all fruits provide carbohydrates, some in greater quantities than others and therefore the correct amounts of intake of different fruits can vary. Every day we should eat at least 3 pieces of fruit, preferably whole and not in juice.
Wild fruits (raspberries, blackberries, blueberries, currants, strawberries) are a good example as they are loaded with antioxidants, fiber, various vitamins and minerals and their consumption is associated with the prevention of cognitive decline, cancer, obesity, cardiovascular diseases and stress.
Have the right sources of carbohydrates in your diet every day and not those that are refined.
EsmeraldAzul – for a healthy, conscious and sustainable life.
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