Trends in the world of wellness come and go faster than we can track them: in one day, out the next. While protein is having a moment today, carbohydrates have a history of being demonised; bread, pasta, crackers (not to mention pizza) often end up blamed for everything from weight gain to blood-sugar spikes and inflammation. While low-carb diets have always been popular, there are those who eliminate carbohydrates altogether, like the keto diet. What we don’t account for is that healthy carbohydrates are one of the macronutrients (along with protein and fat) essential for our bodies. Your body breaks them down into glucose, the fuel your cells rely on for steady energy. In fact, 45-60% of our daily energy intake should come from this very category of nutrients. Certain carb-rich foods, especially those high in complex carbs and fibre, keep you full longer. They also contain vitamins and minerals that keep blood sugar levels more stable and are beneficial for our overall wellbeing. But which ones should you choose? And why are they so good for us? Here are nine healthy carbohydrates worth bringing back into regular rotation and why they deserve the spotlight.
#1 – Millets
Rich in protein, amino acids and minerals such as magnesium, phosphorus, iron and B vitamins such as folate (vitamin B9), millets not only strengthen hair, they are also rich in antioxidants that protect the skin against free radicals, have a low glycemic index, help lower bad cholesterol and are gluten-free, making them ideal for people with intolerances.
#2 – Oats
Whether you pick the whole gran, groats to cook like rice or use the flakes for oatmeal or muesli, oats are naturally rich in fiber, protein and beta glucans. These soluble fibres help keep your gut healthy, support your immune system and most importantly, lower LDL (the “bad” cholesterol.)
#3 – Sweet potatoes
Sweet potatoes are packed with antioxidants and vitamins, including vitamin C for skin protection and vitamin A from beta-carotene for firm, healthy skin and strong vision. With around 20 grams of carbohydrates per 100 grams, they’re a true beauty food. Enjoy them baked, boiled with the skin on, mashed or blended into a velvety soup finished with parmesan, nutritional yeast and a mix of sunflower and pumpkin seeds for an extra boost of nutrients.
#4 – Buckwheat
Buckwheat is naturally gluten-free and has nothing to do with wheat despite its name. This nutrient-dense pseudo-cereal is richer in minerals and antioxidants than most grains and it offers easily digestible protein plus plenty of filling fibre. It supports steady blood sugar and is great for heart health. You can also find store-bought pasta made of buckwheat, which cooks beautifully and has a satisfying, nutty flavour.
#5 – Quinoa
Even though quinoa is about 70 percent carbohydrates, it’s also an excellent source of plant protein and fibre, which keep you full and help prevent overeating. This mineral-rich pseudo-cereal (reportedly a daily staple for Jennifer Aniston during her Friends years) supports steady blood sugar and is great for heart health.
#6 – Spelt
In Korea, the home of K-beauty, spelt has become an obsession. It’s packed with antioxidants, vitamins, minerals and protein and is low in sugar and calories. It supports your bones, muscles, immune system and heart. It’s genuinely delicious and easy to use. Add it to salads, soups and baked casseroles or try making creamy “farrotti” with spelt that can hold its own against a classic risotto.
#7 – Brown rice
Brown rice has a lower glycemic index than white rice, is naturally gluten-free and delivers gut-friendly fibre. Its nutty flavour, B vitamins and minerals like potassium, magnesium and phosphorus make it a staple worth keeping in regular rotation. Pair it with legumes such as peas, beans or lentils and add vegetables like broccoli or Brussels sprouts. Finish with a drizzle of extra-virgin olive oil for a wholesome, satisfying meal.
#8 – Bananas
Bananas are naturally energising and contain about 20 grams of carbohydrates per 100 grams, mostly from starches and natural sugars. They’re also rich in essential minerals like potassium and magnesium, plus vitamin C and gut-friendly fibre that keeps you full. Choose them slightly underripe for a lower sugar content and if you’re blending them into a morning smoothie, pair them with Greek yogurt, chia seeds and nuts to slow down sugar absorption.
#9 – Potatoes
Potatoes may be simple, but when cooked well and paired wisely, they’re incredibly nutritious. They’re low in calories, high in fibre and packed with potassium, which supports healthy blood pressure, along with vitamin C for skin protection. Enjoy them boiled or baked with a drizzle of extra-virgin olive oil and pair them with a source of protein to keep blood sugar steady.
This article first appeared on Vogue.it
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
