5 Healthy Carbohydrates Choices

Since I put carbohydrates as culprit a lot of health problems, then you might wonder what to eat? H,ere, in this post, I’ll share some of healthy carbohydrates choices I personally use..

I used to be someone, that could be similar to maaanny of you, cannot have a meal without rice or bread. Rice specially. I love rice. But knowing that it has little nutrient content made me think is it worth it to have it every day and relying on it to fill my stomach? and they are not the ideal choice to fill the stomach, they make you hungry…

Whats the problem with rice and bread?

• Bread

Starting with bread, as a lot of scientists have already agreed that it is BAD for health. Mr. Raymond Francis, the author of Never Be Sick Again book, has considered white flour as one of WORST food choices, along with sugar, processed oils and milk products. And obviously, white flour is one of the main ingredients of bread and its siblings including pastas and other baked goods. The consumption and the reliance of these products is overwhelming. According to the book, Americans consume 200 pound of white flour each year (approximately 90 kg)…

Flour comes from wheat. Wheat was, once, good and nutritious. IT WAS… since it got grounded and processed; it lost its nutritional value. 60% of Calcium, 77% of Magnesium, 78% of Zinc, 98% of Vitamin E, and many more are lost in the process of making flour. Making bread barely have any nutritional value.

Additionally, bread has a high glycemic index. It is even higher than sugar :0

• Rice

Rice is not toxic as bread. However, it is still a grain that got through long process. As result, high possibility of toxins introduction. Moreover, rice is an empty calories. Meaning it barely has any nutrients, especially the white rice… which is, I believe, more consumed compared to the whole one… Since we live in a world that puts us at risk of developing chronic disease, especially diabetes, controlling our usage would be better and looking for alternatives will help reducing the risk.

They are lots of tips on how to make rice more nutritious…will be shared in the future as I add the recipes category.

Healthy carbohydrates choices

I am someone started cooking my own meals recently and I get bored if I cooked something over and over again and that’s what makes me discover food and find alternative and try to come up with new things and started enjoy it. So, to avoid cooking rice everyday, and have a sandwich every dinner… I looked at other choices, that could make the meal healthy, delicious and satisfying

1. Quinoa

Quinoa is the first alternative I used. It is a plant source protein. Unlike bread and rice, that barely have any protein. Moreover, it has a sufficient fiber content. (read more about What is Fiber?). Not mentioning all the types of micronutrients that it contains, including iron, folate, manganese, magnesium and more…Quinoa does not spike up your glucose level… so you don’t have to worry about your insulin neither glucose levels after eating it. Plus it is gluten free 🙂

Gluten is a topic that definitely needs a separate post…

I cook quinoa like I cook rice. And I like adding turmeric and red-pepper as it boils. Then, add it in a salad or in a tomato sauce…

2. Bulgur

Bulgur is made from pre-boiled, dried and then cracked wheat. Since it is pre-boiled, all what you have to do to cook it, is soaking it in a boiling water for a while, not too long and then you are ready to go…

Bulgur is considered a whole grain. Meaning is has all the nutritious elements that the white grain does not have. Including B vitamins and fiber.

When it comes to its Glycemic index, Bulgur has lower value than rice as well. It’s GI is 47, which means it is low.

I use it when I want something that tastes like rice, its even better 😉

3. Chickpeas

Chickpeas is another healthy carbohydrates choice. It is rich of vitamins and minerals and fiber. Additionally, it is high in protein. It is a carbohydrates choice that keeps you full for long time, and it is evidence-based. Due to its protein and fiber content. Moreover, it has a low GI.

I love to eat as hummus with any vegetables. I also add it sometimes with the rice.

4. Legumes

Legumes in general are good carbohydrates choices, not merely chickpeas. lentils, kidney beans, peas, black beans, etc… They have 2-3 times more protein than both wheat and rice, including the whole ones. However, it is a plant-based protein, meaning it is not complete and they do not have all the essential amino acids.

Anyhow, legumes do contain starch, which raises the question whether it is a good carbohydrates choice or no? Legumes have low GI, so no worries if you are have concerns about glucose and insulin levels. They, researchers, have found that these starches are resistant starches, that helps in regulating sugar levels in our body…”read more in Are potatoes bad for us?“

5. Fruits and vegetables

Last but not least are Fruits and vegetables. There are not alternatives of bread neither rice. However, They are still carbs. They are full of fiber, and nutrients that keeps us full, satisfied and healthy. Not talking only about common vegetables and fruits, like cucumber, carrots, lettuce, bananas, apples… they are good obviously however, this category is extremely wide and plentiful, so be creative, include various types in your diet. Cauliflower, broccoli, celery, beetroot, berries, grapes, melon, cherry, greens….etc

The only concern about fruits and vegetables is that they MIGHT have high GI. Not a lot by the way , but some like watermelon, bananas, potatoes, including sweet potatoes, mango, pineapple, pumpkins..etc; they do spike your sugar levels… Other than them, you are good to go…

In sum

Carbohydrates is indeed everywhere and eliminating a whole nutrient is nearly impossible. What we can do is looking for healthier choices. Choices that does not strike our sugar level high. Choices that allows our insulin levels to get back to normal. And it is possible, if we are following the principles mentioned in “Healthful Diet” post. And by the way, these choice are not the only choices available… there are alooot. However, these are what I use frequently. and it will be updated. I am new to the kitchen 😉

The key is to avoid processed food. Bread and rice is being getting through a lot of processing from harvesting them till consuming them, which as result, they lose many of its nutritional content and it introduces a lot of toxic chemicals.

Not mentioning their glycemic index (they are considered high)…