Not Always Bad, Here are 6 High-Carbohydrate Foods that Can be Healthy

6 Makanan Tinggi Karbohidrat yang Bisa Menyehatkan

"6 High Carbohydrate Foods that Can be Healthy"

Dream - For years, carbohydrates have gained a bad reputation as they are often believed to contribute to weight gain, the risk of type 2 diabetes, and various other health conditions.

It is true that processed foods high in sugar usually contain few essential vitamins and minerals. However, there are many nutrient-dense and fiber-rich foods that are actually good for our bodies.

"Although low-carbohydrate diets can be beneficial for some people, there is no reason to completely avoid high-carbohydrate foods. According to healthline.com, here are 6 highly nutritious high-carbohydrate foods."

1. Oats

Oats are very healthy grains and a source of many vitamins, minerals, and antioxidants. Raw oats contain 70% carbohydrates. One serving of 1 cup (81 grams) contains 54 grams of carbohydrates, including 8 grams of fiber. Oat beta-glucan is a type of high-fiber oat.

Oats are also a relatively good source of protein and contain more protein than most grains. Research shows that eating oats can reduce the risk of heart disease by lowering cholesterol levels. Eating oats can also lower blood sugar levels, especially in people with type 2 diabetes. In addition, oats are very filling, which can help support healthy weight management.

2. Banana

Pisang is a popular fruit that is commonly used in various recipes. One large banana (136 grams) contains about 31 grams of carbohydrates, both in the form of starch and sugar. Bananas are also high in potassium and vitamins B6 and C, and contain several beneficial plant compounds. Thanks to its high potassium content, bananas can help lower blood pressure and improve heart health.

Raw green bananas have higher starch content. It turns into natural sugar when the banana ripens and turns yellow in the process. Therefore, we tend to get more starch and less sugar if you eat bananas while they are still unripe. Raw and unripe bananas also contain sufficient resistant starch and pectin, both of which support digestive health and provide fuel for good bacteria in the intestines.

3. Sweet Potato

Sweet potatoes are delicious and nutritious tubers or root vegetables. One and a half cups (100 grams) of mashed and cooked sweet potatoes, including the skin, contain about 20.7 grams of carbohydrates, which consist of starch, sugar, and fiber. Sweet potatoes are also rich in vitamin A, vitamin C, and potassium. Furthermore, this fruit contains antioxidants, compounds that help neutralize harmful free radicals in your cells to protect us from the risk of chronic diseases.

4. Apple

"Apple is famous for its sweet, sour taste and crispy texture. Apples are available in various colors, sizes, and flavors, all of which generally contain about 14-16 grams of carbohydrates per 100 grams. Apples also contain many vitamins and minerals, but usually only in small amounts."

Apple is also a source of vitamin C, antioxidants, and good fiber. Apples also offer several health benefits, including improved blood sugar management and heart health. Initial research suggests that adding apples to daily meals may be associated with a reduced risk of certain types of cancer. However, more research is needed.

5. Orange

Orange is a popular type of fruit. This fruit consists mostly of water and contains about 15.5 grams of carbohydrates per 100 grams of serving. Oranges are also a good source of fiber. Oranges are very rich in vitamin C, potassium, and several B vitamins. In addition, they contain citric acid, as well as some strong plant compounds and antioxidants.

Consuming oranges can improve heart health and help prevent kidney stones. They can also enhance the absorption of iron from other foods we eat, which can help protect against iron deficiency anemia.

6. Blueberry

Blueberries are often marketed as a superfood because they are rich in antioxidants. They are mostly composed of water, as well as approximately 14.5 grams of carbohydrates per 100 grams. Blueberries also contain many vitamins and minerals, including vitamin C, vitamin K, and manganese. Research has shown that blueberries are a good source of antioxidant compounds, which can help protect the body from free radicals.

Research shows that eating blueberries can even improve memory in adults and the elderly. Source: Healthline/ Report: Aykaputri Amalia Rahmani

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