According to many Researchers, a high carbohydrate diet makes people have lower BMI (Body Mass Index) than those who opt for a low carbohydrate diet. On top of having lower BMI compared to a low carbohydrate diet, a high carbohydrate diet also provides more vitamins for the body. Those vitamins you can get are Vitamins A, C, foliate, carotene, iron, calcium, magnesium although it provides a low amount of zinc, sodium, and B12 for the body. It is a big topic as to which type of diet works better but, what is recommended for anyone is the type of diet that does not require too much sacrifice, the type of diet that is easier for you to follow. Because if you do the diet that is much more difficult for you to follow, chances are, the diet might not be too effective.
If you choose the High Carbohydrate diet, the following are the foods that are highly recommended for you to have a more effective weight loss journey.
This is probably one of the healthiest foods available. It is packed with vitamins, minerals, and antioxidant. This food, when raw, contains 66 percent carbohydrates wherein 11 percent of that is fiber. Compared to other grains, oats contain lots of protein which is why this is also a good choice of food for someone who is trying to bulk up or someone who is working out.
Since oats is rich in fiber, it is very filling so you will feel full for a longer period of time. With that, you will most likely lose weight because you would no longer be having more food intake.
Quinoa is a nutrient-filled seed that is gaining popularity around the world because of its many qualities. A cooked quinoa is said to be 25 percent carbs and this food is therefore a high carb type of food. One of the benefits a person can get when eating quinoa is that it helps regulate blood pressure. It is also gluten-free which is why it is a good substitute to wheat when you are in a gluten-free diet or if you are have gluten intolerance. Since it is also high is protein and fiber like oats, it is also very filling when you consume it. Therefore, you can last your day longer without needing to eat some more. That then translates to lesser food intake which then helps in losing weight.
Kidney beans, like quinoa and oats, is also a carbohydrate-rich food with 22.8 percent carbs which is composed of starches and fiber. Kidney beans is also a good source of protein as well as vitamins, plant compounds, minerals, and high amounts of antioxidants like isoflavones. What should be always noted when you are planning to add this to your diet is that it is toxic when raw so always eat it this properly cooked.
Blueberries is probably the favorite in this list because it is delicious so eating this is always a treat and it is a perfect eat on whatever time of the day. It is also a good partner to quinoa, or oats, or yogurt, or nuts, or any easy to prepare food. Though like any typical fruit which is hugely composed of water, blueberries contain 14.5 percent carbohydrates. Aside from that, it also contains a huge amount of vitamins like Vitamin C and Vitamin K, minerals, and manganese. Blueberry also contains anti-inflammatory properties which aids in the proper function of the internal organs of the body. Aside from that, it also protects the body from any oxidative damage.
Beetroots, otherwise known as beets, is a root vegetable that looks very attractive because of its very vibrant, purple/pink color. This root vegetable is contains 8 to 10 percent carbs that is made up of sugar and fiber. Although it has a very low carb content compared to others on the list, it does not mean it is not an effective food for losing weight. It is a delicious food that can be juiced, or eaten raw. With inorganic nitrates as one of the big benefits you can get from consuming this food, you can be assured that consuming this food will help in lowering blood sugar levels and it may even decrease any risk of contracting several diseases.
This is probably one of the most popular and easy to find fruits around the world so it will be easy for you to find this even at your local market. Oranges contain 11.8 percent carbs. This fruit is also a great source of fiber, Vitamin C, B-vitamins, and potassium. It is also rich in citric acid and antioxidants. Perhaps the most unknown property of oranges is that it helps prevent kidney stones and that it helps the body absorb iron from the food which in effect, helps in fighting anemia.
Potatoes or Sweet Potatoes
These root crops are most likely the most popular sources of carbohydrates. This is what many people around the world, especially Asians, substitute to the regular white rice. It contains 18 to 21 percent carbohydrates which is a bit lower that how much percentage of carbs quinoa or oats contains. Potatoes and sweet potatoes are also good sources of Vitamins A, C and Potassium and is a good antioxidant. Like quinoa and oats, this root crop is very filling which is why consuming this will help you feel full much longer and that, in effect will help you lessen your food intake. Lesser food intake means that you would not gain some weight but that does not necessarily mean that you are not living a healthy lifestyle or that you are already starving yourself. It is more of your body’s food intake being regulated.
Banana is a popular fruit around the world. While there are a lot of varieties to choose from, the most popular is the Cavendish as it is big, sweet, and it has a long shelf life. 23 to 25 percent of this fruit contains carbohydrates in the form of starches and sugar. Unripe bananas contain more starches while it contains much more sugar when it is already ripe. Banana is popularly known as a great source of Potassium. On top of that, this fruit contains Vitamins B6 and Vitamin C. Thanks to its high Potassium content, this fruit can contribute in lowering the blood pressure and in improving the heart’s overall condition.
This fruit may be around 80 to 90 percent water but despite that, it contains 13 to 15 percent carbohydrates! It does not provide that much vitamins and minerals compared to other fruits but it is a great source of Vitamin C, antioxidants, and of course, it is also a great source of lots of different plant compounds that are good for the body. Apple decreases the risk of some types of cancers, and it also help in controlling the body’s blood sugar level. Since it is also rich in fiber, it helps you last your day longer without feeling hungry and without having cravings. That means lesser food intake without feeling very hungry!
Chickpeas may not be a very popular choice but, you might want to change your mind after you find out the benefits in consuming this. Otherwise known as garbanzo, chickpeas contain a whopping 27.3 percent carbohydrates and 8 percent of that is fiber. It is a good source of protein as well which makes it a really good choice for a high carb diet and in bulking up. It contains vitamins, minerals, as well as iron, B-Vitamins, and phosphorus. This is truly a not so popular, but heavily beneficial food choice for losing weight and bulking up!
There are still other complex carbohydrates foods that are very helpful in losing weight when you opt for a high carbohydrate diet but these ten are the easiest to find and are the most popular ones! If you want to lose weight without sacrificing some good foods and really great minerals that your body can benefit from, you might want to consider a high-carbohydrate diet.