Where to find carb

They are particularly high in a specific type of fiber called oat beta glucan 6 , 7. Oats are also a relatively good source of protein and contain more protein than most grains 8.

Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels 9 , 10 , Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes Furthermore, oats are very filling, which could help support healthy weight management 13 , Oats contain many beneficial nutrients, including fiber and protein.

Studies have also shown that eating oats lowers blood sugar and cholesterol levels. Like quinoa, buckwheat is considered a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten. Raw buckwheat contains 75 grams of carbs, while cooked buckwheat groats contain about Buckwheat is very nutritious, containing both protein and fiber.

It also has more minerals and antioxidants than many other grains Additionally, studies in humans and animals suggest that it may be particularly beneficial for heart health and blood sugar regulation 18 , Buckwheat is highly nutritious and contains more antioxidants and minerals than many grains.

Eating it may benefit your heart health and blood sugar regulation. Bananas are a popular fruit people love to use in many different recipes. One large banana grams contains about 31 grams of carbs, either in the form of starches or sugars Bananas are also high in potassium and vitamins B6 and C, and they contain several beneficial plant compounds Thanks to their high content of potassium, bananas may help lower blood pressure and improve heart health Unripe, green bananas are higher in starch.

This transforms into natural sugars as the bananas ripen, turning yellow in the process. Unripe and less ripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut 23 , Bananas are high in potassium, a mineral that plays a key role in regulating blood pressure.

Less ripe bananas also contain resistant starch and pectin, both of which can improve digestive health. One-half cup grams of mashed, cooked sweet potatoes with their skin on contains about Sweet potatoes are also a rich source of vitamin A, vitamin C, and potassium Sweet potatoes are an excellent source of vitamin A, along with several other vitamins, minerals, and antioxidants.

Beets are a purple root vegetable that people sometimes refer to as beetroots. A study on rats has indicated that quinoa may help control blood sugar levels too. One cup of cooked brown rice has 36 g of carbohydrates. This grain is also rich in antioxidants.

Oats are one of the most healthful and versatile whole grains. Different varieties are available, including rolled, steel cut, and quick oats. A cup of old-fashioned rolled oats will provide 27 g of carbohydrates, in addition to 5 g of protein and 4 g of fiber.

Bananas are widely available and make for a convenient snack. One medium banana has Like sweet potatoes, they are also rich in potassium and vitamins A and C. As a result of their potassium content, bananas are good for heart health and lowering blood pressure. Apples are crunchy fruits that it is possible to buy year-round in grocery stores. They come in many varieties. One medium apple contains It also provides vitamins A and C, potassium, and fiber. According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.

Mangos are a sweet tropical fruit. One cup of chopped mangos has Try adding mango chunks to breakfast cereals or smoothies. Mango is also great eaten alone as a snack. They are ready to eat when they yield slightly to gentle pressure. A range of healthful dried fruits can help people achieve their daily carbohydrate needs. People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:. There are many varieties of date, and they are naturally sweet enough to be used as a sweet snack or dessert.

There are This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A. Raisins are dried grapes that work as a standalone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola. To figure out whether a product has a lot of whole grain, check the ingredients list on the package and see if a whole grain is one of the first few items listed.

Refined grains are foods that have had some of the grains removed. This also removes some of the nutrients that are good for your health. Eat foods with lots of fiber. The Nutrition Facts label on the back of food packages tells you how much fiber a product has. Try to avoid foods that have a lot of added sugar.

These foods can have many calories but not much nutrition. Eating too much added sugar raises your blood sugar and can make you gain weight. You can tell if a food or drink has added sugars by looking at the Nutrition Facts label on the back of food package. It tells you how much total sugar and added sugar is in that food or drink. How many carbohydrates should I eat? Is it safe to eat a low-carb diet? Start Here. Related Issues. Clinical Trials. Article: Effects of carbohydrate and caffeine mouth rinsing on strength, muscular endurance Another global staple making its way to us, Taro belongs to the starchy root veggie family and tastes like a potato.

It has double the fiber a cup has nearly 5 grams! You can consume it baked — fry form is my personal favorite — and get the immune-boosting antioxidants, minerals, and zinc.

A lesser known fact about beets? Try them thinly sliced and oven baked , boiled borscht, anyone?! Yogurt is a great carb choice because it provides lactose, the naturally occurring sugar you get from dairy products. Unsweetened plain Greek yogurt and skyr are your best bets as they're super high in protein and ultra versatile. Try them in sweet-but-tart breakfasts like smoothies and parfaits, or in savory fare like dips and condiments.

The greatest attribute of yogurt: its probiotic benefits. Choose kinds that have five strains or more of bacterial cultures per 6-ounce serving. But today, this white, ultra-starchy wheat substitute is popping up everywhere in the U. But keep in mind that cassava is a concentrated source of dietary carbs great for athletes-in-training!