5 Healthy Carb Options for Sustained Energy

Many people fear carbs because there is a misconception that carbs cause weight gain. Not all carbs are indeed created equal. “Bad” carbs do exist—think donuts, high sugar cereals, and white bread. However, “good” carbs are necessary for our bodies to function optimally, and they provide us with fiber, vitamins, and minerals. Healthy carbs give us energy. The recommended daily amount of carbohydrates varies per person, based on many factors including activity level. The general recommended amount is approximately 45 to 65% of daily total calorie consumption.

If you are interested in adding some healthy carbohydrates to your diet try these five great choices!

Sprouted grain bread. Sprouted bread is made from whole grains that have been allowed to sprout before being turned into flour. My favorite brand is Ezekiel’s sesame sprouted whole grain bread. It is a complete plant protein and has fiber which helps us feel fuller longer. It is also a good source of iron, zinc, selenium, manganese, and niacin.

Beans. Beans are another good carb. They are loaded with fiber, protein, and vitamins, and minerals. There are many varieties so you can mix it up! Black beans are high in magnesium and soybeans are high in iron.

Quinoa. Quinoa, a complete plant protein, is a great carb with manganese, phosphorus, magnesium, folate, and Vitamin B1. It can be eaten alone or paired with another protein such as chicken or shrimp.

Brown rice. Brown rice contains more nutrients than white rice because it hasn’t been stripped of the bran or germ which contains the most nutritious parts. Brown rice contains fiber, manganese, magnesium, niacin, phosphorus, and Vitamins B1 and B6. Like other whole grains, brown rice will keep you satisfied longer than white rice.

Lentils. Lentils are rich in protein and fiber. They are also loaded with folate, iron, phosphorus, potassium, and fiber. Lentils can serve as the main course, be added as a side dish, or even be pureed!

A great way to begin to eat healthier, and have more sustained energy is to replace one white carbohydrate each day with a whole grain such as one of the five choices above. Healthy living doesn’t happen overnight and by taking small steps you can get closer to feeling and looking better!

References

Cleveland Clinic. Brown Rice or White Rice: Which is your Healthier Option? Retrieved on 8/5/21. (https://health.clevelandclinic.org/brown-rice-or-white-rice-which-is-your-healthier-option/)

Cleveland Clinic. Carbohydrates. Retrieved on 8/5/21. (https://my.clevelandclinic.org/health/articles/15416-carbohydrates)

Food for Life. Ezekiel 4:9. Retrieved on 8/5/21. (https://www.foodforlife.com/about_us/ezekiel-49).

Nourish by WebMD. Why Beans are Good for Your Health. Retrieved on 8/5/21. (https://www.webmd.com/diet/ss/slideshow-why-beans-are-good-for-health)

Harvard T.H. Chan School of Public Health: The Nutrition Source. Quinoa. Retrieved on 8/5/21. (https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/)

Mayo Clinic. Nutrition and Healthy Eating. Carbohydrates: How Carbs Fit into a Healthy Diet. Retrieved on 8/5/21. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705)

Mayo Clinic. Nutrition and Healthy Eating. I Know Lentils are Supposed to be Good for me. But How do I Prepare Them? Retrieved on 8/5/21. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/lentils/faq-20058072)

Tuscan bean salad with guacamole on sprouted grain toast