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  • Johnny Roberts

Healthy complex carbohydrates you should add to your diet

Carbs have been blamed for causing the current obesity epidemic.

However, not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening — while whole, complex and fibre-rich foods are healthy.

Although low-carb diets can be beneficial for some people, you should not necessarily avoid all high-carb foods.

Here is my list of the very best complex carbohydrates to eat when trying to stay healthy and keep your figure:

1. Quinoa

Quinoa is a nutritious seed that has become incredibly popular in the natural health community.

It is classified as a pseudocereal, a seed that is prepared and eaten like a grain.

Quinoa is highly nutritious and has numerous health benefits that include improving blood sugar, containing many anti-oxidants, vitamins and minerals whilst also being very high in fibre and protein. control. It can be a very good carb to add to your diet regime to help facilitate weight loss.

2. Oats

Oats may be the healthiest whole grain food on the planet. They are a great source of many vitamins, minerals and antioxidants. Oats are also a relatively good source of protein, containing more than most grains Research suggests that oats may reduce the risk of heart disease by lowering cholesterol levels. Furthermore, oats are very filling and may help you lose weight.

3. Buckwheat

Buckwheat is also a pseudocereal. Despite the name, buckwheat is not related to wheat and does not contain gluten. Buckwheat is very nutritious, containing both protein and fibre. It also has more minerals and antioxidants than most grains.

4. Sweet potatoes

Sweet potatoes are a delicious, nutritious complex carb. Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar and fibre.

Sweet potatoes are a rich source of provitamin A (from beta-carotene), vitamin C and potassium.

They are very rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases.

5. Brown rice

Brown rice is the go-to rice in some health food circles since it's considered to be more nutritious. Brown rice is a whole grain with a very low glycaemic index rating and has more fibre than white rice. It's also a great source of magnesium and selenium.

6. Kidney beans

Being rich in protein, fibre, and slow-release carbs, kidney beans are very effective at maintaining healthy levels of blood sugar. They have a low GI score, which means that your rise in blood sugar after eating them is low and more gradual.

7. Black beans

The antioxidants, fibre, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of several serious medical conditions and help your body to process calories more effectively.

8. Pumpkin

Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy.

What’s more, its low calorie content makes it a weight-loss-friendly food.

Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health.

9. Butternut squash

Butternut squash is a good source of dietary fibre. Its high in vitamin A and is absolutely ideal for healthy weight maintenance. This squash is full of healthy carbohydrates and when it is boiled, it has a low glycaemic index of 51, making it a filling option that most people can regularly incorporate into meals.

10. Amaranth

Although amaranth has only recently gained popularity as a health food, this ancient grain has been a dietary staple in certain parts of the world for millennia.

It has an impressive nutrient profile and been associated with a number of impressive health benefits.

11. Barley

Barley is high in fibre, molybdenum, selenium, and manganese; you won't find a much more nutritious complex carb than barley. Barley is most readily incorporated into soups, but you can also boil it and serve it as a side dish to main accompaniments like meat, fish etc.

12. Cous cous

A type of wheat, couscous is coarsely ground pasta from semolina. It's a staple of North African cuisines and is mainly used as a base for other dishes such as vegetables, meat, or other carb sources.

13. Cassava

Cassava, also called yuca, is a starchy tuber that has a sweet, nutty flavour. It is low in fat, free of gluten, a good source of vitamin K, B complex vitamins, high in zinc, magnesium, copper, manganese and potassium. Cassava can simply replace potatoes for most dishes.

14. Bulgur wheat

Most common in European, Middle Eastern and Indian cuisine, bulgur is a cereal made from several different types of wheat – mostly from durum wheat. It can also be added to breads and salads and can be a great whole grain substitute for rice or other starches. It has a significantly higher calorie count than a potato, but is a great source of B complex vitamins, iron, magnesium and zinc.

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