Today it is time to focus on nutrition and precisely on carbohydrates.
Carbohydrates are crucial for us in order to get the energy needed to live and do stuff.
I am going to tell you about food sources in order to get right kind of carbohydrates. In addition, I am going to talk about carbohydrates overall and misconceptions connected to them.
I want to make it clear to you in the beginning. We need carbohydrates no matter what anyone else tries to tell you. Diets with fewer carbohydrates are basically trash. Let me open up this a little more.
Carbohydrates – we really need them
Did you know basically the half of our daily energy should come from carbohydrates. Still, many tend to believe that they are bad for us and we should reduce consuming them.
While trying to build muscle it is suggested to add more proteins to your meals and reduce carbohydrates. Why? Because they think that way it is possible to see more progress. Wrong.
Misconception of carbohydrates being bad for you is usually built around fast carbs. There is a belief that specific foods that contain fast ones would be bad somehow.
The truth is that fast carbohydrates don’t provide energy for as long time as slower brothers. They also are stored to our body as fat easier than slow carbohydrates and then make us gain weight faster.
Well, they are not entirely wrong. But it is scientifically proven that even the fast carbohydrates aren’t actually as bad for us as we imagine.
Protein is overrated
There was a research where it was found out that people eating enough carbohydrates were actually healthier than fellows who didn’t eat them enough. Because with the lack of energy and carbs not being an option for a person not consuming them, what other energy sources are left to use?
If you cut your carbohydrates, you fill that hole with proteins and fat. Well, too much protein is also stored to your body as fat and in addition your body can’t function properly because we REALLY need carbohydrates.
Well how is this possible? The problem comes with our eating habits. We fill the large portion of needed carbohydrates with sugar or the fast carbs when we should balance inequality by remembering the slow ones.
For example, consuming too much protein isn’t really good for us either. Same applies even with water.
So eating potatoes or bread isn’t really killing you. It is eating them too much. This is why you should keep track of your eating.
So, if you want to gain muscle stop thinking about proteins all the time and try to focus on good intake of carbs too.
What to eat for quality carbohydrates
Even though fast carbohydrates aren’t that bad for you it is still suggested to digest more slow ones since they give you more energy in longer time period.
Keep in mind that carbs are a crucial part of every meal, breakfast, lunch, dinner and snacks. They keep your body functioning through a day.
Here are some examples of great foods that provide carbohydrates for your daily consumption.
Great source of vitamins, minerals and fiber.
They are rich in carbs (approximately 65 %).
They contain more protein than most grains.
Lower the cholesterol levels and therefore might reduce the risk of heart disease.
Are extremely good in helping to reduce body weight.
While containing germ and bran layers they have many nutrients left in them.
Those nutrients include different B-vitamins, magnesium and phosphorus.
Magnesium is needed for proper muscle functioning. For example, magnesium prevents cramps.
Brown rice also contains a lot of fiber, so you feel less hungry compared to many other foods.
And of course, great amounts of quality carbs.
Wholegrain pasta contains lots of carbs.
Extremely good food to fill yourself with.
If you are preparing yourself for a heavily physical day, you should eat a lot of carbs the day before and wholegrain pasta is absolutely the best option for this.
You get a lot of minerals like iron, magnesium and copper.
They contain great amounts of vitamin C. Did that come as surprise to you? If it did, now you know.
Other nutrients potatoes are rich in are vitamin B6, magnesium, potassium.
Potatoes don’t contain fat, sodium or cholesterol.
Really underrated food. I myself ate it first time a few weeks ago and it was very filling.
100 grams of buckwheat contains 71.5 grams of carbs and 10 grams of fiber.
Has more minerals and antioxidants (omega- 3 and 6 for example) than many other grains.
Eating it may have benefits for heart health and with blood sugar.
One of the best foods to get feeling of fullness fastest.
This way helps in losing weight.
Rich in fiber and other crucial antioxidants.
Helps prevent gallstones and lower risk of type 2 diabetes.
I think apples don’t come as surprise for anyone as a great food.
Good source of vitamin C and healthy plant compounds.
May reduce risk of some cancers.
Contain 13-15% carbs.
Hopefully there was some new information for you! I came up with the best food sources for carbohydrates. Of course there are many other great foods out there that I couldn’t add here.
Remember to come back for new articles. In the meantime, I suggest checking this!