Top 10 Foods Contain High Carbohydrates (complex and simple)

Foods Contain High Carbohydrates (complex and simple). Carbohydrates are the most common nutrients found in foods. Where these nutrients are needed by the body in many functions including in making energy. Very rarely do we meet people who have carbohydrate deficiencies except in poor countries. However, most people lack a healthy source of carbohydrates, so they consider all carbohydrates the same.

The types of carbohydrates

Carbohydrates are generally divided into two, complex carbohydrates and simple carbohydrates. Complex carbohydrates are often referred to as healthy carbohydrate types because they contain high fiber and low glycemic index. Foods containing complex carbohydrates include grains and nuts including brown rice, corn, and wheat. While simple carbohydrates is a type of carbohydrate that has a low quality. carbohydrate of this kind is characterized by its high sugar content but very low in nutrients. Some examples of pure carbohydrate sources include donuts, hamburgers, instant noodles, and pastries.

Benefits and functions of carbohydrates

1. Provide energy for the body. The main benefits and functions of carbohydrates are as the fuel of the body that provides energy to be able to move. Most of our energy comes from food sources of carbohydrates such as grains, tubers, and some other carbohydrate-based foods.

2. For metabolic processes. Carbohydrates provide the body with energy so sufficient carbohydrate needs are essential for optimal metabolism. No calories from carbohydrates metabolism will not work properly. Most people assume that reducing carbohydrate intake can help them lose weight, but the reality is not always right. Although you may lose weight by cutting carbohydrate needs, your metabolism will actually be so slow that it will probably result in weight gain. In essence, the diet is not reducing the need for carbohydrates, but choose the type of carbohydrate that is used as a source.

3. Improve the quality of sleep. Certain carbohydrates such as oatmeal, squash, sweet potatoes, bananas, and brown rice contain large amounts of tryptophan, which has a relaxing effect on the body that can help you overcome sleep problems. Oatmeal even helps melatonin the body to produce hormones that regulate your sleep.

4. Helps brain function. Although carbohydrates are not the primary nutrients for the brain but with sufficient carbohydrate needs will help you energize the brain to function optimally. Foods such as vegetables, wheat, quinoa, nuts, seeds, and fruits all contain healthy carbohydrates that boost in mental focus and improve mood. Chronic carbohydrate deficiency in the chronic stage can lead to dizziness, difficulty concentrating and easily depressed.

Food sources of complex carbohydrates

1. Oatmeal. Oatmeal is a healthy carbohydrate that provides many essential nutrients. Oatmeal is usually made from wheat or flaxseed made into flakes. Oatmeal is classified as a healthy carbohydrate because it contains high fiber that helps overcome your various digestive problems.

2. Red Rice. Dieters often glance at brown rice as a source of carbohydrates to replace white rice that we all know contains high sugar. Brown rice has many advantages over higher fiber and also minerals such as iron. So for those who want to lose weight will be significantly helped by consuming brown rice.

3. Potatoes. Potatoes are mainly high in calories, so it is often avoided by people with diabetes. But because of its high fiber content makes potatoes still quite safe if consumed in moderate amounts. To reduce the calories in the potatoes, you should not serve it in the form of frying. Keep in mind if the potatoes also contain minerals such as iron so it is perfect for women who need more iron than men.

4. Lentils. Lentils are considered to be foods that contain good carbohydrates because they provide high in fiber and protein. The combination of both is necessary for the body in making the energy needed for the move. Also, the carbohydrates in it are too slowly absorbed by the body so it will make you full longer. This will undoubtedly be very helpful for those who are on a healthy diet.

5. Corn. Corn is the staple food of Madurese people who provide many essential nutrients. Corn is a high-quality carbohydrate source with a low glycemic index. Therefore, corn is safe to be consumed by diabetics where they need low-sugar, but high-fiber foods. Corn also provides other nutrients including potassium which is used for controlling blood pressure.

6. Banana. Among other types of banana, fruit includes high calories. But again bananas also provide fiber, so you do not have to worry if eating bananas will make you fat. Bananas also contain many essential nutrients such as potassium, calcium, vitamin B6 and vitamin C. Vitamin B6 contained in bananas plays a vital role in improving the function of the nervous system while strengthening the body's immune system against infection. So the carbohydrate content in bananas is not the only reason for you to consume this fruit.

7. Quinoa. This food contains a high fiber that is almost the same as broccoli. Protein content is also very high so it can help meet your daily protein needs. Not to mention quinoa also contains many essential minerals such as magnesium and iron, two minerals the body needs every day. So quinoa is the perfect source of carbohydrates to fill your energy.

8. Sweet potatoes. Are you in need of high-carbohydrate food sources of nutrients? Sweet potatoes might be the right choice. Not much different from sweet potato is one of the foods that contain high fiber which can naturally help improve digestive health. The content of beta-carotene in sweet potatoes is also very good for the health of your eyes. So what are you waiting for, do not hesitate to include sweet potatoes into your daily carbohydrate diet?

9. Avocado. Avocado is a very unusual fruit because it has many benefits for the health of the body. Avocado is known for a long time as a fruit that contains high carbohydrates and fiber. The combination of both is needed by dieters who need foods high in fiber without having to reduce too much calorie content. Although caloric peripheral is harmful this nutrient is also needed by the body in making energy, but in an amount that is not excessive.

10. Soybeans. Soy is one type of grain that can make into many processed foods, call it tempe, tofu, and soy milk. Soy is indeed a high-quality carbohydrate although the quantity is not as much as white rice. Soy can be a healthy choice because it is shallow in fat and high in vegetable protein. In 100 grams of soy contains 30 grams of carbohydrates and 277 mg of calcium.

Food sources of simple carbohydrates

1. Dried pastry. Dried cakes are one example of foods containing low-quality carbohydrates. Dry cake is usually added sugar so that the calorie content becomes very high. For those of you who want to control weight should reduce foods like this.

2. Candy. Foods that contain carbohydrates are not always filling, candy is one example. Candies are classified as simple carbohydrates because they are very high in sugar but do not provide fiber.

3. Instant noodles. Instant noodle became one of the foods that got bad predicate thanks to some harmful substances contained in it like MSG. But the dangers of instant noodles are not just from there. In the processing of instant noodles has been through a long process that makes the carbohydrate quality in it becomes very low. So limit the consumption of instant noodles, a maximum of 1 week, if not even you do not need to consume them.

4. Donut cake. Donuts are one of the dietary abstinences of diabetics because they fall into the category of simple carbohydrates. Diabetics should keep their food intake including away from all kinds of refined carbohydrates such as donuts.

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