8 The best carbohydrates you need to eat every day, say nutritionists – do not eat it

Many people are afraid to eat carbohydrates because of what has been said in recent years. Things like the Atkins diet and the keto diet have led people to believe that avoiding carbohydrates is the only way to lose weight or live a healthy life.

However, carbohydrates are very important for your health and should be consumed regularly if you do not have any health problems. However, it is important to remember that not all carbohydrates are the same. We talked to several nutritionists to find out which carbohydrates are good for your health and which you can avoid.

Continue reading to learn more about the best carbohydrates you can eat and see tips on healthy eating.


Sweet potatoes are a useful carbohydrate that can provide many benefits and be a nutritious addition to your daily diet.

“Regular consumption of sweet potatoes is a great addition to a balanced diet when it comes to choosing healthy foods. The average sweet potato has about 103 calories and four servings of 20 grams of carbohydrates per serving. It satisfies you and helps keep your stomach healthy. gives. Carrie Gabriel MS, RDN.

Wondering how to add these orange potatoes to your diet? Gabriel says, “Sweet potatoes are easy to load with other foods like black beans and parsley or chopped turkey, spinach and a little olive oil, or you can imitate them, fry or toss in a fryer with a little seasoning. Fries are good for your health.” for the version. “

eat a spoonful of oats

Oats are the most useful carbohydrates because they are high in fiber.

“Oats are a carbohydrate that I eat regularly because they are very versatile. Oats have good digestibility and fiber for digestion and have been proven to have anti-diabetic and cholesterol-lowering properties. They are traditionally baked or melted in the oven. However, different fruits and nuts. Making oatmeal at night, or baking oatmeal into a square or bun in the oven, cut it into pieces and serve with a tablespoon of Greek yogurt is also a popular way to consume this satisfying complex. ”Carbohydrate,” says Gabriel.

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People often choose quinoa as an alternative to rice, which can provide you with a lot of useful fiber.

“Quinoa is a good source of carbohydrates for regular consumption. It contains not only fiber, but also a source of protein, which helps to satisfy your diet and daily needs,” said the nutritionist. Jinan Banna, PhD, RD.

apple dish

Fruits are a great way to get a daily portion of carbohydrates, and their natural sweetness helps suppress your craving for sugar.

“Apples are also rich in soluble fiber with prebiotic benefits. Pectin is one such example and it provides the nutrients needed to support the production of short-chain fatty acids (SCFAs) to burn our gut microbiome. Plant sources such as beans, vegetables, Nuts and seeds are also rich in these soluble fibers, ”said the registered nutritionist Rachel Fine, RDN and owner of To The Pointe Nutrition.

whole bread sliced ​​bread

Although many people are afraid to eat bread, there is no reason to be afraid of whole grain or whole wheat bread, because it contains a lot of nutrients.

“Whole grains (such as quinoa, brown rice and whole wheat bread) contain fiber, vitamins and minerals that help you eat more. They also provide satiety after or after meals, so you can’t overeat,” he said. . nutritionist Janet Coleman, RD and The Consumer Mag.

Different spoons of different types of vegetables and fruits and beans

Although many do not think of them as carbohydrates, vegetables and beans are a source of healthy carbohydrates.

“Vegetables such as beans, lentils, and chickpeas are high in starch, but they are also an excellent source of plant protein and fiber. is she. says a registered nutritionist Vandana Shet, RDN, CDCES, FAND.

blue wolf

Adding fruits and vegetables to your daily diet is a delicious way to ensure that your body receives the nutrients it needs every day.

“Fruits are delicious, rich in fiber and rich in vitamins, minerals and antioxidants. They are a wonderful dessert to eat or to be added to food,” says Seth.

leafy vegetables and greens

Lastly, don’t forget your vegetables. These healthy carbohydrates are very important for health and should be consumed regularly.

“Vegetables are an excellent source of vitamins A and K, as well as potassium. They are also low in calories, which is good news if you’re trying to lose weight,” says Coleman.

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