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The Ultimate Guide to the 7 Healthiest Carbs!

All we hear is that we should consume fewer carbs, but nobody talks about the benefits of the carbs. They have a bad reputation, so here is a list of some of the healthiest carbs you can eat!

Firstly, you need to know that not all carbs are the same. The carbs that people talk bad about are unhealthy ones, such as white flour, syrups, sugar, candy, and baked goods. These refined, simple carbs have a high caloric toll and do not help your body with nutrients. More than this, they increase your blood sugar level and make your insulin spike.

Now, let’s talk about the good carbs—the healthiest carbs—that we all should incorporate into our diet. They provide vitamins, fiber, minerals, and bioactive compounds. These will help you have a healthier gut and also with the management.

healthiest carbs
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1. Popcorn

What? Is popcorn among the healthiest carbs? Yes, it is. Popcorn might be one of the best snacks, both in terms of taste and health. This delicious snack is made from whole grain, and this is the secret that makes it one of the healthiest carbs. This is why you can eat a large amount of popcorn without affecting your health. It has a low number of calories.

Besides being 100% whole-grain popcorn, it is also rich in fiber, protein, and antioxidants. For example, there is one study published in the “Antioxidants” journal that states that popcorn has a higher concentration of polyphenols, a type of antioxidant, than vegetables and fruits.

Also, the fiber is amazing at keeping you full, and this can prevent you from overeating. A cup of cooked popcorn has only 6 grams of carbs and 30 calories! What more can you ask for?

2. Oats

When talking about the healthiest carbs, we can’t miss oats. They are one of the best whole-grain carbs available, and you can eat them the whole day, not just for breakfast. Yes, they are amazing in the morning, but you can integrate oats into many other meals, like salads and so on.

Oats are incredible for a lot of reasons. They are good for blood sugar control and your heart’s health. Even more, the soluble fiber beta-glucan will keep your appetite at bay and help you manage your weight.

Studies have shown that those who were obese and took an oat supplement while following a calorie-controlled diet managed to lose more belly fat and also more total fat than those who didn’t.

Oats not only suppress hunger but also aid in minimizing oxidative stress, which can lead to a variety of chronic illnesses. Combine all of these advantages, and this is how you get one of the healthiest carbs possible.

3. Oranges

When you think about carbs, you probably don’t think about fruits, right? But fruits are also carbs, and most of them are among the healthiest carbs.

Oranges are full of antioxidant phytonutrients and the well-known vitamin C. This makes them one of the strongest allies of your immune system, and they also help combat the oxidative stress of the cells and promote the formation of collagen.

Oranges also include dietary fiber, which aids digestion and promotes heart health by lowering cholesterol. This fruit’s natural sugars have a low glycemic index, or GI, which makes them a healthy choice for individuals who are monitoring their blood sugar levels.

Eating oranges regularly will reduce the risk of developing some chronic illnesses such as dementia, type 2 diabetes, heart disease, and systemic inflammation. Also, a recent meta-analysis showed that drinking orange juice on a regular basis lowered inflammatory indicators such as C-reactive protein.

4. Whole-grain bread

We all know that white bread doesn’t have the best reputation, but what about 100% whole-grain bread? Well, whole-grain bread is one of the healthiest carbs you can eat because it is rich in many nutrients. Fiber, minerals, vitamins, germs, and so on provide you with almost everything you need in terms of nutrition.

One slice of whole grain has 12 grams of carbohydrates, 80 calories, 2 grams of fiber, and 4 grams of protein. Because it has a lot of fiber, this type of bread supports the health of your digestive system and also lowers the risk of developing type 2 diabetes since it can improve the levels of cholesterol and maintain a steady level of blood sugar.

Remember that one slice of whole-grain bread is equal to a full serving of whole-grain bread. This makes this type of bread the most nutritious type and one of the healthiest carbs you can eat.

5. Sweet potatoes

White potatoes are not the best carb source, but on the other hand, sweet potatoes are one of the healthiest carbs you can find. They have lots of vitamins (vitamin B, vitamin A, potassium, and antioxidants), and they also have fiber.

The best thing about sweet potatoes is that you can enjoy them in many delicious dishes all year round. They are difficult to get bored of because they can be added to smoothies, soups, and desserts.

A medium-baked sweet potato has around 26 grams of carbohydrates, 100 calories, and 4 grams of fiber. Slow-releasing carbohydrates and fiber can help you stay full for longer, which can aid with weight management.

This medium-baked sweet potato also contains more than your normal daily vitamin A demand as beta-carotene. Studies have shown that if you eat plenty of meals that are rich in beta-carotene, you may benefit from its anti-cancer properties.

6. Buckwheat

Besides being one of the healthiest carbs, buckwheat has also gained the status of a superfood. And we can explain why. This whole grain is packed with fiber, vitamins, plant-based proteins, and minerals. It is well known to help with heart health and also promote better digestion.

If we take a single cup of buckwheat, we can see that it has 33 grams of carbs, 6 grams of protein, and 4.5 grams of fiber. This whole grain is amazing at combating oxidative stress and inflammation because it also contains rutin, which is a powerful flavonoid.

According to a study that was published in the “Plants” journal, buckwheat can lower the risk of obesity, gallstones, hypertension, and cardiovascular diseases. This is all due to its minerals and proteins, especially the phenolic substances.

healthiest carbs
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7. Strawberries

Folate, potassium, vitamin C, fiber, and, last but not least, antioxidants. You can find them all in your regular strawberry. These fruits are a true superfood, and if you want to add some of the healthiest carbs to your diet, you can’t miss them.

What is interesting is that the bioactive flavonoids are what make this red berry the perfect fruit because they can help your body fight type 2 diabetes and obesity. Even more, they can lower the risk of some types of dementia.

Another thing about strawberries is that they have been shown to be beneficial to heart health. According to one study, participants who ate at least three portions of anthocyanin-rich strawberries (together with blueberries) every week lowered their risk of having a heart attack by over 30 percent.

These are the healthiest carbs you can eat, and we advise you to add them to your diet as they have amazing properties and benefits.

If you want to try some oats, this is an amazing choice: Amazon Fresh, Happy Belly Old Fashioned Oats

You should also read: Incredible Dementia-Fighting Breakfast Foods: 6 Things to Start Eating NOW!

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