Top 6 Best Sources of Carbohydrates for Optimal Health and Fitness

Whether you’re trying to lose weight and gain weight or build muscle, these sources can be included in your daily diet. In this article, we discuss these sources in detail and provide you with useful insights to help you choose the carbohydrate sources that are best for your health and fitness goals.

Misconception About Carbohydrates

There is a common misconception that eating carbohydrates will lead to weight gain and an increase in our body fat percentage. However, this is not entirely true. In 1 gram of carbohydrates, you get 4 calories, which is the same as 1 gram of protein. Whether you eat carbs or protein, you get the same amount calories. However, consuming too many calories can lead to weight gain, regardless of the source of the calories.

Today, many people follow different types of exotic diets, including crash diets and low-carb diets, to lose weight or achieve their fitness goals. While we’re not against any particular diet, we believe carbohydrates are an essential fuel for your body. Carbohydrates provide the energy you need Going about your daily activities and staying on low carb for an extended period of time can affect your overall performance. Additionally, avoiding carbohydrates for long periods of time can affect brain function. Therefore, we recommend that 50% to 55% of your daily calorie needs should come from carbohydrate. However, you should choose good sources of carbohydrates and eat them in the right amount at the right time.

The Best Sources of Carbohydrates

1. Sweet Potato

Sweet potatoes are complex carbohydrates that digest slowly in our bodies, providing energy for longer periods of time. It’s an excellent source of vitamin A, which boosts immunity and provides plenty of fiber for gut health. Sweet potato is a good antioxidant, 100 grams of sweet potato You’ll get about 26 grams of carbs with the potatoes.

If sweet potatoes are not available for a particular season, you can have regular potatoes that are just as good.

2. Oats

Oats are the healthiest whole grains on the planet and an excellent source of complex carbohydrates. Oats provide lots of fiber and may improve heart health by lowering bad cholesterol. It also helps control blood sugar levels and is an ideal carbohydrate source for diabetics. 100 g There are 68 grams of carbohydrates in raw oatmeal, which you can have for breakfast or before a workout. If you want to eat oats before a workout, you should eat them at least two hours before your workout to ensure easy digestion and provide energy during your workout.

3. Rice

Both white and brown rice are good sources of carbohydrates. Brown rice is somewhat difficult to digest, and people with digestive problems should eat white rice. If you’re wondering about our personal preferences, we always prefer white rice. White rice is readily available in Indian kitchens and is easy Digestion. It provides magnesium, iron and B vitamins, and contains 80 grams of carbohydrates in 100 grams of raw rice. You can eat rice with lunch or after a workout.

4. Quinoa

Quinoa is not a common food, but it is an excellent source of carbohydrates and protein. In 100 grams of quinoa, you’ll get 64 grams of carbohydrates and 12 to 15 grams of protein. It is a whole food that provides vitamins, minerals, antioxidants and fiber. Quinoa is naturally gluten-free so you can eat it any time of day.

5. Banana

Bananas are an excellent source of instant energy, with one medium banana providing 25 to 27 grams of carbohydrates. They are easily digested and keep you full for longer. Bananas are also rich in potassium, which reduces water retention, making them ideal for weight gain and weight loss. us It is recommended that people who want to gain weight can eat 2-3 bananas, and people who want to lose weight can also include bananas in their diet. If you eat half a banana before bed, it can reduce water retention.

6. Whole Wheat Chapati

Chapati is a popular food in every Indian household and we believe there is no harm in eating it. You’ll get 13 to 15 grams of carbohydrates in a regular-sized pancake made at home. The best part about pancakes is that it is diabetic friendly and easy to digest. We recommend that you avoid bread and Opt for pancakes as a source of carbohydrates. You can have pancakes for lunch or dinner.

Conclusion

Carbohydrates are an essential source of energy for our bodies and we need to choose the right sources and consume them in the right amount at the right time. In this article, we bring you 6 of the best sources of carbohydrates to include in your diet, no matter what your physical condition Health and fitness goals. We recommend that you eat a balanced diet that includes carbohydrates, protein and fat for optimal health. We hope this article was informative to help you choose the best carbohydrate sources for your health and fitness goals.

In summary, we recommend the following carbohydrate sources:

1. Sweet potato
2. Oats
3. Rice (white or brown)
4. Quinoa
5. Banana
6. Whole wheat chapati

Remember, the key to optimal health and fitness is a balanced diet that includes all essential nutrients in the right amounts at the right time. We hope this article gave you useful insights and helped you choose the best carbohydrate sources for your diet.