Good Lifestyle

It's not a secret thatcarbohydrates Take the cake for the most fearful food group in today's plan's culture, but nothing is afraid of. In reality,The experts say that carbohydrates are your friend - they can not only make a more satisfied meal, but they can also provide you a little necessaryenergy Turn on through your day. Nevertheless, all high carbohydrate foods are not created, what are the best carbohydrates for women? We talked to several dietitians to discover.

"The carbohydrates give your energy from your body so as not to burn protein or food fat - who have more roles in your body," says Amanda A. Kostro Miller, Rd, LDN, which serves on the Advisory Board forFitter Living. "Getting enough carbohydrates fightstired And gives you energy to live a healthier life full of activity and exercise. "

Do not indicate the evidence here, but there is a big difference between roast on a Farro bowl and frosted donut.

"The best sources of carbohydrates to include in your diet are whole grains and other unrefined options," saysNutritionFounder Andres Ayesta, MS, RD, LD, CSCS, CSSD. "These types of carbohydrates are more nutrient-dense and rich in fiber, which is essential to keep you complete and nourish theGood bacteria in your intestine. In addition, unrefined carbohydrates are absorbed more slowly in the blood than refined carbohydrates (eg white flour, white rice, sweets and sweet drinks). It helps to avoid a picture of sugar in the blood that can make you feel lethargic and getting hungry again after eating. "

With all this in mind, here is a handful ofFoods rich in carbohydrates So that you can add to your cart Pronto-to trust, your body will thank you. And for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

Whether you use it to make a classic PB & J or some lawyer toast, experts agree that whole grain bread is one of the best carbohydrates you can eat.

"Whole wheat bread is a good source of magnesium, which is essential for keeping your parathyroid gland," saysGina Keatley, KEATLEY Medical Nutrition Therapy CDN in New York. "It means to maintain yourmetabolism and bone density. There is also zinc in the wheat germ that can help maintain a good immune system. "

To make sure your bread is 100% whole grain, first make sure to first check the nutrition label or search for the entire grain stamp on the package. Or looking for one of theseBest buns purchased in store, according to experts.

There is a good reason why this old grain has become super trendy in recent years.

"quinoa Is a fuel source and also contains 8 grams of protein per cup, while providing the nine essential amino acids (rare in herbal foods), "says Ayesta." It is very high in fiber, manganese, magnesium and phosphorus. It also contains high levels of two vegetable-quercetin and kaempferol compounds - which have anti-inflammatory, anticancer and anti-depressant effects. "

Miller suggests using it instead of using it instead of rice for an extra way of satisfactionfiber and protein.

"Even if brown rice and whole grain pasta are also nutritious, quinoa contains an even more precious nutrition than these options," she says.

Quinoa can be thrown into salads, used as a side dish, even made in breakfast handles similar to oatmeal, possibilities are endless. Or try one of them34 Quinoa Recipes for Weight Loss.

Sweet potatoes Get their bright orange color of beta-carotene, an antioxidant converted into vitamin A in the body, according to Ayesta.

"Vitamin A is important for the view, the immune system and can help reduce acne," he said.

Not only that, but Miller adds that sweet potatoes are packed with vitamin A, a nutrient that helps keep your skin healthy and protecting your body from the infection. Of course, you can roast the entire sweet potatoes, make fries cooked in the oven with them, or even crush them, but Miller recommends slicing them in rounds of 1/2 inches thick and bursting them in the Toaster before garnishing with your favorite propagation. Or try one of them25 healthy and delicious recipes of sweet potatoes.

Do not neglect this slightly sweet tropical fruit on your next grocery trip - according to Keatley, it's another excellent source of beta-carotene, which can keep your hair, skins and nails. This can also help digestion of proteins.

About, 1 cup of papaya contains 88 milligrams ofvitamin C, Which one is98% of your recommended daily allowance. It is therefore a smart choice for not sacking colds and keep your immune system in the peak condition.

Try it in a smoothie or salad with shrimp - and when you have a sweet tooth, unsweetened dry papaya serves as a perfect ideal snack.

The United States Department of Agriculture (USDA) recommends eatingTwo portions of fruit a day, And fortunately, a medium or largebanana account as two portions.

"So, are you bigger for your money," says Miller.

Ayesta adds that bananas are a stellar potassium source, essential for fluid balance, muscle function and nervous signals. Bananas also contain vitamin B6, which is involved in the production of serotonin and therefore plays a role in stabilizing your mood.

Ayesta recommends launching a banana in yoursmoothie For extra sweetness without refined sugar - but you can also add it togroats, cereals and grilled bread with peanut butter. You can even make an "ice cream" made of good health homemade by gel, then lay it.

With the full swing flu, Keatley strongly recommends adding this delicious legume to your diet for the good of your immune system.

"Peanut Are an excellent source of copper, which helps produce red and white blood cells, "she says.

Since peanuts, like all nuts, are a dense calorie food, you may want to measure a portion of 1 oz (typically about 28 peanuts). Cacahuets are usually classified as oily food, but they are also full of good carbohydrates for your body. Snack on them solo, add them to aMix of homemade trails, or use them to add texture to a salad or grain bowl.

Did you know thatmushrooms are one of the only plants-based sources ofVitamin D?

"Vitamin D is a very important nutrient that helps with countless functional processes, including bone health," explains Miller. "Even if we get from sunlight, often the risk of skin cancer when exposed to the sun prevails over the advantage of getting vitamin D."

Not just that butVitamin D has been linked to cardiac health (With a correlation between vitamin D deficiency and cardiovascular disease). Studies have also shown a link betweenLower vitamin D status and superior body weight.

With that in mind, do not hesitate to incorporate these mushrooms into your omelettes, sauces and whirlpools - or enough like a dinner. Or try one of them23 healthy mushroom recipes for dinners without meat.

You certainly can not go wrong with a bowl of good old old fashionedgroats To start your day.

"In addition to the benefits reducing cholesterol, the advantage is a good source of phosphorus, which is essential to maintain a good bone structure that we get older," says Keatley.

Ayesta also notes that oats are super high in a type of soluble fiber called Beta-Glucan, which helps regulate blood sugar levels, to reduceCholesterol levelsand promote healthy intestinal bacteria.

"They also contain a type of antioxidant called Adeanthramide, which helps reduce inflammation and reduce blood pressure," he says.

The oats are surprisingly versatile - you can use them to make any pancakes and vegetable burgundors from granola and homemade energy bars. Or these15 Best oat recipes for weight loss.

What you should not loveblueberry? As Keatley points out, they are low in sugar but high fiber.

"The blueberries are an excellent carbohydrate option because they are low in calories and packed nutrients," says Ayesta. "On all fruits and vegetables, the blueberries have one of the highest antioxidant levels. Some interesting studies in animals have found that blueberries seem to improve cerebral function and reduce the effects of aging."

By the way, Miller states that blueberries can also play a role in your cognitive health.A study I found that about a cup of blueberries a day improved mobility and cognition in the elderly.

Whether you snee on them simple or add them to smoothies, it's a source of carbohydrates that you certainly do not want to neglect.

If you are looking for a high fiber food that will keep you better for hours, look no further thanbean. They are also an excellent source of herbal protein and can moderate your blood sugar level while promoting colon health.

"The kidney beans have a ton of folate that is very important if you are a woman who could get pregnant because it reduces the risk of spina bifida," says Keatley.

As for eating them, consider using them in a three-grain chili orMinestrone soup.

According to Ayesta,Black beansAre an excellent source of fiber and protein, making it the perfect choice when you need a satisfying meal that will keep you invisible snacking.

"They are perfect if you try to integrate more plant-based protein options into your diet," he says. "They also have a lower glycemic index than numerous carbohydrate foods, thus preventing a peak of sugar in the blood after eating."

Like kidney beans, Ayeta says that black beans are raised in folate, which is important for women during pregnancy.

You can use black beans as a basis for vegan or vegetarian burritos, in egg interferences and homemade dipping or propagation.

It's just taking advantage of a little chocolate from time to time, then is a ritual that dietitians can have behind them. It's too good to be true? According to Ayesta, darkChocolate has unique advantages for women.

"Studies have shown that dark chocolate can help mitigate menstrual cramps, probably due to magnesium content," he explains. "It's also a source of iron, copper, magnesium and many antioxidants."

This sweet treat is filled with flavonoids and eating is associated with a30% reduced the risk of stroke and 40% reduction in heart disease.
For the sake of harvesting the benefits of maximum health, Ayesta recommends choosing 85% cocoa or more dark chocolate. You must also limit your service size aboutone to three ounces a day.

Blueberries are not the only bay that bursts benefits for health. Miller says that blackberries (and other black berries) are particularly high in antioxidants, which can fight against oxidative stress on the body and potentially slow down the cognitive decline rate you get older. They also provide vitamin K, folic acid and manganese.

"Antioxidants Inhibit the release of pro-inflammatory substances (such as cytokines and CRP) and to work against harmful reactive oxygen species in the body, "she says." Rich antioxidant diets can help reduce pain (pain Joint), help your body operate more efficiently and can even help preserve long-term cognitive function. "

Have we mentioned that blackberries are very high in dietary fiber? 100 grams of this fruit provides about20% of your recommended daily allowance.

You can use them to make home jam, plunge them with hummus chocolate or add them to a perfect yogurt, you can not go wrong with blackberries.

Now, for men! here are the 18 best carbohydrates for men to help you lose weight .