13 Diet Friendly Carbs that you Should Not Avoid

It is a generally accepted thought that carbs are very harmful for a fit body and have no evident health benefits. Mentioned below are 13 foods that contain diet friendly carbs which should not be avoided.

1. Whole grain brown rice

Yes, you heard that right. Brown rice apart from being very tasty is known for controlling type 2 diabetes. Brown rice is more beneficial than white rice. In a research conducted in 2010 on over 200000 adults it was found that brown rice also provide added nutrients, wellness benefits and satiation.

2. Popcorn

Popcorn can be used as a perfect replacement for your tea time snack which may be high calorie chips or energy bars. In a study conducted on 111 adults it was found that people who ate popcorn in their regular diet had increased fibre levels and showed reduction in their overall fat intake.

3. Squash

Squash is a food that is a rich source of fibre and ingesting higher quantities of Squash can amplify your fibre intake. It can also be used to improve the digestive system and prevention of various heart diseases.

4. Berries

Berries apart from being very tasty have numerous health benefits. Adding berries to your smoothie can make it really tasty and nutritious at the same time. According to a research conducted by Harvard University blueberries and strawberries have the capability to preserve the function of brain in women.

5. Sweet potatoes

Sweet potato is another addition to this list of healthy carbs. They contain an antioxidant called beta-carotene which is converted into vitamin A by our body. Sweet potatoes are also high on vitamin C which boosts the immune system and provides healthy fibre which is good for heart health.

6. Beans

According to registered dietician colleen Hurley, beans provide slow digestive insoluble fibre which helps in bringing down the cholesterol levels and reduces the risk of various types of cancer. Beans are also rich in protein content and are low at fat.

7. Green veggies

Green leafy veggies like spinach and broccoli are very high on essential vitamins like vitamin A, C and K. They are also a very good source of iron required by body to function in a healthy way. Apart from providing body fibre and essential nutrients, veggies also help in unblocking the clogged arteries and reduce the risk of strokes.

8. Oats

Various studies have proved that oats have been associated with improved blood pressure and body weight. Oats also have the ability of making you feel full with low calories and improved cholesterol levels. Having oats in the breakfast can make you feel full until lunch with constant supply to nutrients to your body.

9. Flax seed

Flax seeds have been used since ages in Egypt for its numerous health benefits. Flax seeds provide omega 3 fatty acids which are very helpful for healthy heart and brain function. These seeds are also known reduce symptoms of menopause like hot flashes and mood swings.

10. Mangoes

As per the researches conducted by Journal of agriculture and food chemistry, mangoes help non cancerous cells remain cancer free and put a check to the growth of cancer cells. Mangoes help In preventing colon, prostate and breast cancer and also provide fibre, vitamin C and beta-carotene.

11. Pasta

Pastas contain all the benefits of whole grain and are a rich source of Vitamin B, fibre, protein and iron. One cooked serving of white sauce pasta provides 6 grams of fibre and 7 grams of protein making it a perfect snack.

12. Tomato sauce

Tomato sauce because of its association with fast foods hasn’t got a very good reputation however it provide the body with lycopene and anti oxidant which is responsible for prostate and breast cancer. Red fruits like tomatoes also contain flavonoids which decrease inflammation.

13. Bananas

Bananas can be considered super foods because of their health benefits. Bananas are a valuable source of essential nutrients like manganese, vitamin B6, c, potassium and fibre. Bananas can quickly boost the energy levels in the body which is the reason why you find various athletes munching bananas in between their matches.

 

Source- http://www.livestrong.com/slideshow/1004680-17-dietfriendly-healthful-carbs/#slide-17

Source- http://extremebodyfit.com/top-10/top-10-diet-friendly-foods