10 healthy sources of carbohydrates

The right carbohydrates are essential for your health and proper functioning of your body. Many people often eliminate carbohydrates from their daily diet in the hope of losing weight faster, but this is often unnecessary. Avoiding carbohydrates is not a good idea and can even have adverse effects on your health and performance.

In this article, we will explain what carbohydrates are and provide you with 10 healthy sources of carbohydrates that fit into a healthy and nutritious eating plan.

What are carbohydrates?

Carbohydrates are macronutrients that, like proteins and fats, provide energy to your body (4 calories per gram). They consist of one or more sugar molecules that are eventually converted into glucose, which is an important fuel for your brain and muscles (glycogen).

We can divide carbohydrates into two main types: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers).

Dietary fibers are not a source of energy, but they are an important source of carbohydrates because they promote healthy digestion and contribute to your overall health.

Do carbohydrates make you gain weight?

There has been a lot of confusion in recent years about consuming carbohydrates. It is often claimed that carbohydrates make us gain weight and prevent weight loss or even lead to weight gain.

However, this is not the case. You will only gain weight if you consume more calories than you burn, regardless of whether these calories come from proteins, fats, or carbohydrates.

If you want to lose weight, you can reduce your carbohydrate intake, but it is more important to pay attention to the types of carbohydrates you eat and where the calories in your food come from.

Which carbohydrate sources are healthy?

The best carbohydrate sources are foods that not only contain carbohydrates but also provide a wealth of other important nutrients (fiber, vitamins, minerals, etc.) that have a positive impact on your health and body weight.

These are primarily complex (starchy) and fiber-rich carbohydrates. They are slowly absorbed by your body, which helps maintain stable blood sugar levels and prevents energy fluctuations.

Complex and fiber-rich carbohydrates are found in vegetables, fruits, legumes, potatoes, and whole grain products.

Simple (fast) carbohydrates are quickly absorbed by the body. They are most commonly found in fruits, dairy products, fruit juices, soft drinks, breakfast cereals, cookies, candies, ice cream, and other processed foods.

Most of these carbohydrate sources contain very few healthy nutrients (with the exception of fruit) and can leave you feeling unsatisfied, leading to overeating.

This increases your risk of overweight and type 2 diabetes. Therefore, it's best to limit or avoid these carbohydrates as much as possible.

Below, we've listed 10 healthy carbohydrate sources for you:

1. Dark leafy greens

Vegetables are the best carbohydrate sources out there. They generally contain very few calories and are packed with healthy nutrients.

Green vegetables such as kale, broccoli, spinach, and other leafy greens are especially rich in fiber and loaded with vitamins, minerals, and antioxidants.

2. Pumpkin

Pumpkins are a good source of vitamin A (beta-carotene), magnesium, calcium, and vitamin C, and they fall under the category of starchy vegetables.

These starchy vegetables contain slightly more calories than other vegetables but are high in dietary fiber and promote satiety.

Pumpkin is an excellent low-calorie carbohydrate source, making it an ideal ingredient for weight loss.

Other healthy starchy vegetables include potatoes, cassava, yam, beets, corn, carrots, and parsnips.

3. Bananas

Bananas are incredibly nutritious and healthy. They are rich in potassium, vitamin B6, and magnesium, and they are an excellent source of carbohydrates.

Some people are concerned about the carbohydrates and higher calorie content in bananas compared to other fruits. However, these concerns are completely unfounded.

Bananas contain a lot of healthy nutrients and dietary fiber, making them a great energy source. They are ideal for consumption before or after exercise.

4. Blueberries (and other fruits)

Some people avoid fruit when trying to lose weight or out of fear of the (faster) sugars present in fruit.

However, fruit is one of the best sources of carbohydrates, along with eating vegetables. It contains numerous vitamins, minerals, and fiber while having fewer calories than most snacks.

On the other hand, fruit juices are high in calories and lack the healthy nutrients found in whole fruits. It is important to avoid fruit juices and always opt for whole fruits as snacks or for making smoothies.

Berries are the best fruits you can eat. They are low in calories and rich in antioxidants and active compounds that contribute to your health.

Other good fruit choices that are high in fiber and relatively low in calories include raspberries, strawberries, peaches, apples, oranges, and melons.

5. Beans (legumes)

Beans, lentils, and other legumes are an excellent source of carbohydrates and a good source of fiber that helps lower your cholesterol.

Beans contain many vitamins such as iron, copper, and potassium and provide a good amount of plant-based proteins in addition to carbohydrates.

6. Sweet potato

A sweet potato is not only a good source of complex carbohydrates and fiber, but it's also packed with vitamin C, B6, potassium, manganese, and vitamin A (beta-carotene), which contribute to the proper functioning of your eyes and immune system.

Sweet potatoes have a low glycemic index (GI) and help maintain a stable blood sugar level.

7. Whole grain rice

Rice is a popular carbohydrate source consumed worldwide and comes in various varieties. Among them, wild and brown rice (brown rice) are the most nutritious.

Brown rice contains a good amount of fiber and plenty of B-vitamins, magnesium, selenium, and iron.

8. Buckwheat

Buckwheat is a healthy source of carbohydrates often used in (gluten-free) recipes.

It is rich in fiber, B-vitamins, and minerals such as calcium, iron, and magnesium. Additionally, it is a complete source of plant-based proteins.

9. Quinoa

Quinoa is a true superfood. It is not only a good source of carbohydrates but also a complete source of proteins with a perfectly balanced composition of amino acids.

Quinoa, like buckwheat, is gluten-free and contains plenty of fiber, B-vitamins, iron, copper, and magnesium.

10. Oatmeal

Our breakfast shake, Orangefit Hero, and weight-loss shake, Orangefit Diet, contain a large portion of oatmeal. Oatmeal is a fantastic and healthy source of carbohydrates. It is a good source of proteins, contains plenty of B-vitamins and minerals (manganese, magnesium, phosphorus, iron), and is also rich in antioxidants.