Углеводы и жиры в каких продуктах: Продукты, содержащие белки, жиры и углеводы. Список плохих и хороших продуктов для стройной фигуры — Фитнесомания для каждого!

Белки, жиры, углеводы. Продукты, содержащие белки, жиры и углеводы. Основы рационального питания

Как правильно рассчитать рацион, чтобы поддерживать фигуру в нормальном для своего возраста состоянии?

Прежде всего следует помнить о том, что основу правильного питания составляют белки, жиры и углеводы — триада жизненно важных питательных веществ, без которых жизнедеятельность организма невозможна.

Белки

Белки — незаменимая часть пищи. Они идут на построение новых клеток и замену износившихся, активно участвуют в обмене веществ, непрерывно происходящем в организме. Диетологи недаром называют их «протеинами» — от греческого слова «протео», что означает «занимающий первое место», или «первенствующий». Ведь белки организма образуются только из белков пищи.

Основными источниками белка животного происхождения являются мясо, рыба, творог, яйца. В растительных продуктах тоже содержатся протеины, особенно богаты ими бобовые и орехи.

Человек получает белок, употребляя животную и растительную пищу, однако белки пищи отличаются от тех, из которых состоит человеческое тело. В процессе пищеварения белки распадаются на аминокислоты, которые всасываются и используются организмом для образования собственного белка. Наиболее важных аминокислот 22. Из них восемь считаются незаменимыми. Они называются так потому, что организм не может синтезировать их самостоятельно — он получает их только с пищей, Остальные аминокислоты расцениваются как заменимые.

Различные белки содержат разные комплексы аминокислот, поэтому очень важно, чтобы организм постоянно получал полный набор необходимых белков. В природе не существует такого продукта, который по своему аминокислотному составу совпадал бы с белками тканей Homo sapiens. Поэтому в рацион необходимо включать белковые продукты как животного, так и растительного происхождения. При этом животных белков должно быть не менее 1/3. Средняя норма белка в суточном рационе взрослого человека составляет 100—120 г, при тяжелой физической работе ее следует увеличить до 150—160 г.

Рациональное питание подразумевает сочетание животных и растительных продуктов, такая комбинация обеспечивает сбалансированность аминокислот, способствует лучшему обмену веществ. Наиболее быстро перевариваются белки молочных продуктов. Хорошо усваиваются рыба и мясо (при этом говядина значительно быстрее, чем свинина и баранина). Далее следуют хлеб и крупы. Лучше всего перевариваются белки пшеничного хлеба из муки высших сортов, а также блюда из манной крупы.

Продукты, содержащие белок

Пищевые продукты с повышенным содержанием белков (в расчете на 100 г продукта)

Продукт	Количество белка, г
Сыры, творог нежирный, мясо животных и птиц, большинство рыб, соя, горох, фасоль, орехи	более 15
Творог жирный, свинина, колбасы вареные, сосиски, яйца, крупа манная, гречневая, овсяная, пшено, мука пшеничная, макароны	от 10 до 15
Хлеб ржаной и пшеничный, крупа перловая, рис, зеленый горошек	от 5 до 9,9
Молоко, кефир, сметана, мороженое, шпинат, цветная капуста, картофель	от 5 до 9,9
Все остальные овощи, фрукты, ягоды и грибы	от 0,4 до 1,9

Однако не следует забывать, что избыток белка в питании может привести к перегрузке печени и почек продуктами его распада. Излишки протеинов приводят к усилению гнилостных процессов в кишечнике, а также накоплению продуктов азотистого обмена в кислотную сторону. Ограничивать потребление белка, безусловно, следует тем, кто страдает подагрой, заболеваниями почек и печени.

Жиры

Жиры — наиболее мощный источник энергии. Кроме того, жировые отложения («депо» жира) защищают организм от потери тепла и ушибов, а жировые капсулы внутренних органов служат им опорой и защитой от механических повреждений. Депонированный жир является основным источником энергии при острых заболеваниях, когда аппетит снижается и усвоение пищи ограничивается.

Источником жира являются животные жиры и растительные масла, а также мясо, рыба, яйца, молоко и молочные продукты. Жиры содержат насыщенные и ненасыщенные жирные кислоты, жирорастворимые витамины А, В, Е, лецитин и ряд других веществ, необходимых организму. Они обеспечивают всасывание из кишечника ряда минеральных веществ и жирорастворимых витаминов. Жировые ткани — активный резерв энергетического материала. Жиры улучшают вкус пи¬щи и вызывают чувство сытости. Они могут образовываться из углеводов и белков, но в полной мере ими не заменяются.

Обеспечить потребности организма можно только сочетанием животных и растительных жиров, поскольку они дополняют друг друга жизненно важными веществами.

Различаются насыщенные и ненасыщенные жирные кислоты, входящие в состав жиров. Насыщенные кислоты, к которым относятся стеариновая, пальмитиновая, капроновая, масляная, легко синтезируются в организме. Они обладают невысокой биологической ценностью и отрицательно влияют на жировой обмен, работу печени, содействуют развитию атеросклероза. В большом количестве кислоты этого типа содержатся в животных (бараньем, говяжьем) и некоторых растительных (прежде всего в кокосовом) жирах.

Ненасыщенные жирные кислоты — это биологически активные соединения, принимающие активное участие в жировом и холестериновом обменах. Они также повышают эластичность и снижают проницаемость кровеносных сосудов, предупреждают образование тромбов. Эти кислоты, особенно полиненасыщенные (линолевая, линоленовая и арахидоновая), не синтезируются в организме — они должны поступать туда с пищей. Кислоты такого типа содержатся в свином жире, подсолнечном и кукурузном масле, рыбьем жире.

Помимо жирных кислот, в жирах содержатся жироподобные вещества — стеарины и фосфатиды. Они участвуют в секреции гормонов, процессе свертывания крови, образовании клеточных мембран. Наиболее известный из стеаринов — холестерин, который в больших количествах содержится в продуктах животного происхождения. Избыток холестерина в организме приводит к нежелательным изменениям в кровеносных сосудах, способствует развитию атеросклероза. Поэтому рекомендуется ограничить в питании продукты, богатые холестерином (яичный желток, мозги, сливочное масло, жирное мясо, сыр и молочные продукты с повышенным содержанием жира), и употреблять больше продуктов, содержащих лецитин и холин (овощи, фрукты, обезжиренные молоко и сметану).

Суточная норма жира для взрослого человека — от 100 до 150 г при тяжелой физической работе, особенно на холоде. В среднем суточный рацион жира должен состоят на 60-70% из животного жира и на 30—40% — из растительного.

Содержание жиров в продуктах

Пищевые продукты с повышенным содержанием жиров (в расчете на 100 г продукта)

Продукт	Количество жиров, г
Масло (растительное, топленое, сливочное), маргарины, жиры кулинарные, шпик свиной	более 80
Сметана 20%-ной (и выше) жирности, сыр, свинина, утки, гуси, колбасы полукопченые и вареные, пирожные, халва и шоколад	от 20 до 40
Творог жирный, сливочное мороженое, сливки, баранина, говядина и куры 1-й категории, яйца, сардельки говяжьи, колбаса чайная, семга, осетр, сайра, сельдь жирная, икра	от 10 до 19
Молоко, кефир жирный, творог полужирный, молочное мороженое, баранина, говядина и куры 2-й категории, горбуша, скумбрия, ставрида, сдоба, конфеты	от 3 до 9
Творог и кефир обезжиренные, судак, треска, щука, хек, крупы, хлеб	менее 2

При использовании жиров не следует забывать, что их избыток ухудшает усвоение белков, кальция и магния. Для обеспечения правильного жирового обмена необходимо в достаточном количестве принимать витамины. Обильное потребление продуктов с высоким содержанием жиров тормозит секрецию желудочного сока, задерживает выведение пищи из желудка, вызывает перенапряжение функций других органов, участвующих в расщеплении и усвоении пищи. Излишки жиров приводят к расстройствам пищеварения. Серьезную опасность они представляют при хронических заболеваниях печени, поджелудочной железы, желудочно-кишечного тракта и желчных путей.

Углеводы

Углеводы служат для организма основным источником энергии, помогают работать нашим мышцам. Они необходимы для нормального обмена белков и жиров. В комплексе с белками они образуют определенные гормоны, ферменты, секреты слюнных и других образующих слизь желез и прочие важные соединения. Средняя норма углеводов в суточном рационе должна составлять 400-500 г.

Углеводы подразделяются на простые и сложные. Простые углеводы отличаются от сложных химической структурой. Среди них различаются моносахариды (глюкоза, галактоза, фруктоза) и дисахариды (сахароза, лактоза и мальтоза). Простые углеводы содержатся в сладких продуктах — сахаре, меде, кленовом сиропе и т.п.

Сложные углеводы называют полисахаридами, их источником являются растения — злаковые, овощи, бобовые. К сложным углеводам относятся крахмал, гликоген, клетчатка, пектины, гемицеллюлоза и др. Полисахариды составляют основу пищевых волокон, поэтому они играют важную роль в питании.

Основными поставщиками сахарозы служат для организма сахар, кондитерские изделия, варенье, мороженое, сладкие напитки, а также некоторые овощи и фрукты: свекла, морковь, абрикосы, персики, сладкая слива и др. В кишечнике сахароза расщепляется на глюкозу и фруктозу. В 70-х гг. XX столетия сахар был заклеймен как «белая смерть». «Он хуже опиума и опаснее ядерной бомбардировки», — написала У. Дафнии в книге «Сладкий блюз», после чего началось гонение на сахар. Сегодня вредность сахара ставится под сомнение. В докладе экспертов ВОЗ за 2002 г. сказано, что пищевые сахара отнесены только к факторам, повышающим риск развития кариеса зубов, но не сердечно-сосудистых, онкологических и других массовых заболеваний. И хотя сам по себе сахар не опасен для человека, его избыточное (взамен других продуктов) потребление снижает пищевую ценность любого рациона.

Глюкоза (декстроза) — главный поставщик энергии для мозга, эритроцитов и мышечных клеток — содержится в плодах и ягодах. У человека с массой тела 70 кг головной мозг потребляет около 100 г глюкозы, поперечно-полосатые мышцы — 35 г, эритроциты — 30 г. Глюкоза необходима для образования в печени гликогена. Кроме того, она участвует в регуляции аппетита. Снижение содержания глюкозы в крови сигнализирует о необходимости что-нибудь съесть.

Гликоген — животный углевод, полисахарид, полимер глюкозы, подобный крахмалу. В организме содержится около 500 г гликогена. Пищевыми источниками гликогена являются печень, мясо животных и птиц, рыба.

Фруктоза (левулоза) обладает наибольшей сладостью среди всех натуральных сахаров. Она почти не требует для своего усвоения гормона инсулина, поэтому ее можно использовать при сахарном диабете, хотя и в ограниченном количестве.

Лактоза (молочный сахар) содержится в молочных продуктах. Этот углевод нормализует деятельность полезной микрофлоры, подавляет процессы гниения в кишечнике, способствует всасыванию кальция. При врожденном или приобретенном недостатке фермента лактозы в кишечнике нарушается ее распад на глюкозу и галактозу. Это приводит к непереносимости молочных продуктов. В кисломолочных продуктах лактозы меньше, чем в цельном свежем молоке, т.к. при сквашивании из лактозы образуется молочная кислота.

Мальтоза (солодовый сахар) — промежуточный продукт расщепления крахмала пищеварительными ферментами и ферментами проросшего зерна (солода). Образующаяся мальтоза распадается до глюкозы. В свободном виде мальтоза содержится в меде, экстракте солода, пиве. Крахмал составляет около 85% всех углеводов в питании человека. Его источниками являются мука, хлеб, бобовые, крупы, макаронные изделия и картофель. Крахмал относительно медленно переваривается, расщепляясь до глюкозы. Вместе с тем крахмал из риса и манной крупы переваривается легче и быстрее, чем из пшена, гречневой, перловой и ячневой круп, из картофеля и хлеба. Очень быстро усваивается крахмал в киселях, т.е. в натуральном виде.

Пищевые волокна — комплекс углеводов (клетчатки, гемицеллюлозы, пектинов, камеди, слизи) и лигнина, который углеводом не является. Пищевых волокон много в отрубях, непросеянной муке и хлебе из нее, крупах с оболочками, орехах и бобовых.

Клетчатка — сложный углевод. Организм человека не переваривает клетчатку, однако она усиливает перистальтику кишечника и поэтому необходима для правильного пищеварения. С помощью клетчатки из организма выводится холестерин. Нерастворимая клетчатка также выводит шлаки, предотвращая загрязнение организма вредными веществами. Клетчатка присутствует во многих овощах, фруктах, пшеничных отрубях.

Пектины стимулируют пищеварение и тоже способствуют выведению вредных веществ из организма. Много пектинов содержится в яблоках, сливе, персиках, абрикосах, крыжовнике, клюкве, а также в некоторых овощах — капусте, картофеле, огурцах, баклажанах и луке. Пектины полезны потому, что они уменьшают гнилостные процессы в кишечнике и способствуют заживлению его слизистой оболочки.

Инулин — полисахарид, полимер фруктозы. Большое количество инулина содержится в топинамбуре, артишоках и цикории.

Гемицеллюлоза — полисахарид клеточной оболочки, способный удерживать воду. Больше всего гемицеллюлозы присутствует в зерновых продуктах.

Продукты, содержащие углеводы

Пищевые продукты с повышенным содержанием углеводов (в расчете на 100 г продукта)

Продукт	Количество углеводов, г
Сахар, конфеты, мед, мармелад, печенье сдобное, крупы, макароны, варенье, финики, изюм	65
Хлеб, фасоль, горох, овсяная крупа, шоколад, халва, пирожные, чернослив, урюк	от 40 до 60
Сырки творожные сладкие, зеленый горошек, мороженое, картофель, свекла, виноград, вишня, черешня, инжир, бананы	от 11 до 20
Морковь, арбуз, дыня, абрикосы, персики, груши, яблоки, сливы, апельсины, мандарины, смородина, клубника, крыжовник, черника, лимон	от 5 до 10

Рассчитывая количество углеводов в рационе, следует избегать их избыточного потребления, которое может привести к ожирению. Каждодневное и чрезмерное употребление сахара (блюд с большим содержанием сахара) способствует проявлению скрытого сахарного диабета.

Следует помнить, что заболевание вызывает не сам сахар. Сладкие продукты являются своеобразными катализаторами (ускорителями) уже возникшего заболевания, поскольку они перегружают поджелудочную железу и ощутимо истощают клетки, вырабатывающие инсулин, необходимый для усвоения глюкозы.

Однако ограничивать количество углеводов до минимума тоже не рекомендуется. Даже при соблюдении диеты в суточном рационе их должно быть не меньше 100 г. При недостатке углеводов в организме нарушается обмен жиров и белков. В крови накапливаются вредные продукты неполного окисления жирных кислот и некоторых аминокислот. На этом фоне развиваются симптомы углеводной недостаточности: сонливость, чувство голода, головные боли, слабость, головокружение, тошнота, потливость, дрожь в руках. Чтобы вернуть хорошее самочувствие, следует как можно быстрее выпить чашку сладкого чая или пососать кусочек сахара.

Основы рационального питания

Цель рациональной, сбалансированной диеты — обеспечить полноценное питание в соответствии с физиологическими потребностями организма.

Наиболее оптимальным в отношении белков, жиров и углеводов считается соотношение 1 : 1 : 4 (5). Это означает, что в дневном рационе здорового работающего человека должно содержаться примерно 100 г белка (в том числе 65 животного происхождения), 80-100 г жира (в том числе не менее 30 г растительного происхождения) и 400—500 г углеводов.

Любая диета, помимо белков, жиров и углеводов, должна предусматривать потребление минеральных элементов (в пределах физиологической нормы) и витаминов (причем аскорбиновой кислоты и витаминов группы В — в удвоенном против нормы количестве: 100 мг витамина С и по 4-5 мг витаминов В, и В2).

С этой целью в меню включаются салаты и гарниры из свежих овощей, фрукты и ягоды, свежеотжатые соки, отвары из шиповника, отруби, дрожжевой напиток. Поваренная соль допускается в нормальном количестве (10 г в день). Прием жидкости в зависимости от времени года может достигать 1,5 — 2 л.

При соблюдении этих условий потребление пищи соответствует расходу энергии, масса тела не меняется, и человек чувствует себя превосходно.

90000 12 High-Carb Foods That Are Actually Super Healthy 90001 90002 Carbs have been blamed for causing the current obesity epidemic. 90003 90002 However, not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening — while whole, fiber-rich foods are healthy. 90003 90002 Although low-carb diets can be beneficial for some people, you should not necessarily avoid all high-carb foods. 90003 90002 Here is a list of 12 high-carb foods that also happen to be incredibly healthy.90003 90002 Quinoa is a nutritious seed that has become incredibly popular in the natural health community. 90003 90002 It is classified as a pseudocereal, a seed that is prepared and eaten like a grain. 90003 90002 Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber. 90003 90002 Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits including improved blood sugar control (1, 2). 90003 90002 It does not contain any gluten, making it a popular alternative to wheat for those on a gluten-free diet.90003 90002 Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may aid in weight loss (3, 4). 90003 90022 90023 Summary 90024 Quinoa is highly nutritious. It numerous health benefits include improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss. 90025 90002 Oats may be the healthiest whole grain food on the planet. 90003 90002 They are a great source of many vitamins, minerals and antioxidants.90003 90002 Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in a powerful soluble fiber called oat beta-glucan. 90003 90002 Oats are also a relatively good source of protein, containing more than most grains (5). 90003 90002 Research suggests that oats may reduce the risk of heart disease by lowering cholesterol levels (6, 7, 8, 9). 90003 90002 Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes (10, 11). 90003 90002 Furthermore, oats are very filling and may help you lose weight (12).90003 90022 90023 Summary 90024 Oats contain many beneficial nutrients, including fiber and protein. Oats have been shown to lower blood sugar and cholesterol levels. 90025 90002 Buckwheat is also a pseudocereal. 90003 90002 Despite the name, buckwheat is not related to wheat and does not contain gluten. 90003 90002 Raw buckwheat contains 71.5% carbs, while cooked buckwheat groats contain about 20% carbs. 90003 90002 Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than most grains (13, 14, 15).90003 90002 Additionally, it may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes (16, 17, 18). 90003 90002 Buckwheat is the main ingredient in soba noodles, which are popular in Japan. 90003 90022 90023 Summary 90024 Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control. 90025 90002 Bananas are among the world’s most popular fruits.90003 90002 They are made up of about 23% carbs, either in the form of starches or sugars. 90003 90002 Unripe, green bananas are higher in starches, which transform into natural sugars as the bananas ripen, turning yellow in the process. 90003 90002 Bananas are high in potassium, vitamin B6 and vitamin C. They also contain several beneficial plant compounds. 90003 90002 Due to their potassium content, bananas may help lower blood pressure and improve heart health (19). 90003 90002 Unripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and feed friendly gut bacteria (20, 21).90003 90022 90023 Summary 90024 Bananas are high in potassium, which may help regulate blood pressure. Unripe bananas also contain resistant starch and pectin, which can improve digestive health. 90025 90002 Sweet potatoes are a delicious, nutritious tuber. 90003 90002 Cooked sweet potatoes contain about 18-21% carbs. This carb content consists of starch, sugar and fiber. 90003 90002 Sweet potatoes are a rich source of provitamin A (from beta-carotene), vitamin C and potassium. 90003 90002 They are very rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases (22).90003 90022 90023 Summary 90024 Sweet potatoes are an excellent source of provitamin A (from beta-carotene), as well as several other vitamins and antioxidants. 90025 90002 Beetroots are a purple root vegetable, commonly referred to as beets. 90003 90002 Raw and cooked beets contain about 8-10% carbs, mainly from sugar and fiber. 90003 90002 They are packed with vitamins, minerals, potent antioxidants and plant compounds. 90003 90002 Beets are also high in inorganic nitrates, which transform into nitric oxide in your body.Nitric oxide lowers blood pressure and may decrease the risk of several diseases (23, 24, 25). 90003 90002 Beet juice is also very high in inorganic nitrates and is often used to enhance physical performance during endurance exercises (26, 27, 28, 29). 90003 90022 90023 Summary 90024 Beets are loaded with vitamins, minerals and plant compounds. They contain high amounts of inorganic nitrates, which can improve health and boost physical performance. 90025 90002 Oranges are among the world’s most popular fruits.90003 90002 They are mainly composed of water and contain 11.8% carbs. Oranges are also a good source of fiber. 90003 90002 Oranges are especially rich in vitamin C, potassium and some B vitamins. In addition, they contain citric acid as well as several very potent plant compounds and antioxidants. 90003 90002 Eating oranges may improve heart health and help prevent kidney stones. They may also increase your uptake of iron from food, reducing the risk of anemia (30, 31, 32, 33, 34). 90003 90022 90023 Summary 90024 Oranges are a good source of fiber.They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and help prevent anemia. 90025 90002 Blueberries are incredibly delicious. 90003 90002 They are frequently marketed as a superfood due to their high amounts of plant compounds and antioxidants. 90003 90002 They consist mostly of water as well as about 14.5% carbs. 90003 90002 Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K and manganese.90003 90002 Studies have shown that blueberries safeguard your body from oxidative damage. They may also improve memory in older adults (35, 36, 37, 38, 39). 90003 90022 90023 Summary 90024 Blueberries are phenomenally healthy. They contain many vitamins, minerals and antioxidants, and protect your body from oxidative damage. 90025 90002 Grapefruit is a citrus fruit with a sweet, bitter and sour flavor. 90003 90002 It contains about 9% carbs and has high amounts of several vitamins, minerals and plant compounds.90003 90002 Eating grapefruit can aid weight loss and reduce insulin resistance (40). 90003 90002 Furthermore, eating grapefruit may help prevent kidney stones, lower cholesterol levels and protect against colon cancer (41, 42, 43). 90003 90022 90023 Summary 90024 Grapefruit contains various vitamins, minerals and plant compounds. It may help with weight loss and provide numerous health benefits. 90025 90002 Apples are a popular fruit with a sweet flavor and a distinctive crunchy texture. 90003 90002 They are available in many colors, sizes and flavors, all of which generally contain 13-15% carbs.90003 90002 Apples boast many vitamins and minerals, but usually only in small amounts. 90003 90002 However, they are a decent source of vitamin C, antioxidants and healthy plant compounds. 90003 90002 Eating apples may benefit health in several ways, such as improving blood sugar control and reducing the risk of heart disease. Apples may also decrease the risk of some types of cancer (44, 45, 46, 47, 48). 90003 90022 90023 Summary 90024 Apples contain a decent amount of vitamin C, antioxidants and plant compounds.Eating apples may improve blood sugar control as well as reduce the risk of heart disease and some cancers. 90025 90002 Kidney beans are a variety of the common bean. They are part of the legume family. 90003 90002 Cooked kidney beans contain 22.8% carbs in the form of starches and fiber. They are also high in protein. 90003 90002 Kidney beans are rich in many vitamins, minerals and plant compounds. They’re also rich in antioxidants like anthocyanins and isoflavones. 90003 90002 Their numerous health benefits include improved blood sugar control and reduced risk of colon cancer (49, 50, 51, 52).90003 90002 However, never eat them raw. Raw or improperly cooked kidney beans are toxic (53). 90003 90022 90023 Summary 90024 Kidney beans contain many vitamins, minerals and antioxidants. Cooked kidney beans are also a good source of protein and are linked to several health benefits. 90025 90002 Also known as garbanzo beans, chickpeas are part of the legume family. 90003 90002 Cooked chickpeas contain 27.4% carbs, 8% of which are fiber. They are also a good source of plant-based protein.90003 90002 Chickpeas contain many vitamins and minerals, including iron, phosphorus and B-vitamins. 90003 90002 Chickpeas are linked to improved heart and digestive health. They may also help prevent cancer (54, 55). 90003 90022 90023 Summary 90024 Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health as well as cancer prevention. 90025 90002 It is is a myth that carbs are unhealthy.90003 90002 The truth is that some of the world’s healthiest foods are high in carbohydrates. 90003 90002 Although they should not be eaten in large amounts if you’re on a low-carb diet, carbs can be important nutrient sources. 90003 90002 While refined carbs may be unhealthy in high amounts, whole food sources of carbs are very healthy. 90003.90000 15 healthy high-carb foods 90001 90002 Carbohydrates are an essential component of the diet, and many high-carb foods offer excellent health benefits. 90003 90002 There has been a lot of negativity surrounding carbs in recent decades. However, they are one of the main nutrients that the body needs, along with protein and fats. Carbs are essential not only to survive and function properly but to thrive. 90003 90002 Although refined carbs are processed and generally offer little to no nutritional value, unprocessed and whole food sources of carbohydrate are usually nutritious and can be very healthful.90003 90002 In this article, we take a look at 15 high-carb foods and consider what they can do for your health. 90003 90002 Adding these healthful, high-carb vegetables to a meal will boost its carbohydrate content: 90003 90012 1. Sweet potatoes 90013 90002 Sweet potatoes are a delicious favorite to include in a range of meals. 90003 90002 One medium, baked sweet potato with the skin on has 23.61 grams (g) of carbohydrates. Sweet potatoes are an excellent source of potassium and vitamins A and C.90003 90002 A 2015 study found that some of the carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits. 90003 90012 2. Beets 90013 90002 Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked. 90003 90002 One cup of raw beets has 13 g of carbs. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health. 90003 90012 3.Corn 90013 90002 Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad. 90003 90002 A measure of 100 g of corn contains 25 g of carbohydrates and 3.36 g of protein. It also provides a good amount of vitamin C. 90003 90002 According to a 2007 study, corn is beneficial for blood sugar levels and high blood pressure. 90003 90002 Grains and pseudograins, which are the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits.90003 90002 Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high-carb grains into their diet: 90003 90012 4. Quinoa 90013 90002 Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it in the same way. 90003 90002 One cup of quinoa contains 39.41 g of carbohydrates, 8.14 g of protein, and only 1.61 g of sugar. 90003 90002 Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.90003 90002 As quinoa is high in both fiber and protein, it may help people lose weight. A 2010 study on rats has indicated that quinoa may help control blood sugar levels too. 90003 90012 5. Brown rice 90013 90002 Brown rice is a common side dish and a healthful alternative to white rice. 90003 90002 One cup of cooked brown rice has 36 g of carbohydrates. 90003 90002 This grain is also rich in antioxidants. 90003 90012 6. Oats 90013 90002 Oats are one of the most healthful and versatile whole grains.Different varieties are available, including rolled, steel cut, and quick oats. 90003 90002 A cup of old-fashioned rolled oats will provide 27 g of carbohydrates, in addition to 5 g of protein and 4 g of fiber. 90003 90002 Research has shown that oats can benefit people’s cardiovascular health. 90003 90002 Fruits are an excellent source of healthful carbohydrates, particularly those below: 90003 90012 7. Bananas 90013 90002 Bananas are widely available and make for a convenient snack. 90003 90002 One medium banana has 26.95 g of carbs. Like sweet potatoes, they are also rich in potassium and vitamins A and C. 90003 90002 As a result of their potassium content, bananas are good for heart health and lowering blood pressure. 90003 90012 8. Apples 90013 90002 Apples are crunchy fruits that it is possible to buy year-round in grocery stores. They come in many varieties. 90003 90002 One medium apple contains 25.13 g of carbohydrates. It also provides vitamins A and C, potassium, and fiber. 90003 90002 According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.90003 90012 9. Mangos 90013 Share on PinterestMangos are a good source of healthful carbohydrates and also contain vitamins, potassium, and fiber. 90002 Mangos are a sweet tropical fruit. 90003 90002 One cup of chopped mangos has 24.72 g of carbohydrates. 90003 90002 Mangos are also high in vitamins A and C, potassium, and fiber. 90003 90002 Try adding mango chunks to breakfast cereals or smoothies. Mango is also great eaten alone as a snack. They are ready to eat when they yield slightly to gentle pressure.90003 90002 A range of healthful dried fruits can help people achieve their daily carbohydrate needs. People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal: 90003 90012 10. Dates 90013 90002 There are many varieties of date, and they are naturally sweet enough to be used as a sweet snack or dessert. 90003 90002 There are 17.99 g of carbohydrates in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.90003 90012 11. Raisins 90013 90002 Raisins are dried grapes that work as a standalone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola. 90003 90002 One cup of raisins packs in 129.48 g of carbohydrates. They also contain minerals, including potassium, magnesium, phosphorus, and calcium. 90003 90002 Raisins are a good source of antioxidants too. 90003 90012 12. Goji berries 90013 90002 People refer to goji berries as a superfood due to their high antioxidant content.90003 90002 One cup has 32 g of carbohydrates and 5 g of protein. Goji berries are also a great source of vitamin A. 90003 90002 Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer. 90003 90002 Try the following healthful, high-carb pulses: 90003 90012 13. Kidney beans 90013 90002 Kidney beans belong to the legume family. They are one of the most common beans to include in the diet.90003 90002 One cup of kidney beans has 21 g of carbohydrates. They are also a good source of protein and fiber, with 6.99 g and 8.1 g per cup respectively. 90003 90002 These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon. 90003 90012 14. Garbanzo beans 90013 90002 Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus. 90003 90002 One cup contains 19.01 g of carbohydrates as well as 5 g of protein.90003 90002 Garbanzo beans are rich in fiber and calcium. Study results suggest that they can improve heart health and digestion. 90003 90012 15. Lentils 90013 90002 Lentils are popular high-protein legumes. 90003 90002 One cup of boiled lentils provides 39.86 g of carbohydrates along with 17.86 g of protein and 15.6 g of fiber. 90003 90002 Lentils are high in phosphorus, potassium, calcium, and folate. 90003 Share on PinterestPeople wanting to follow a healthful diet should avoid sodas and potato chips.90002 For a healthful diet, people should limit or avoid refined carbohydrates with little or no nutritional content. High-carb foods that people should try to avoid include: 90003 90144 90145 candy 90146 90145 sugary breakfast cereals 90146 90145 white pasta 90146 90145 white bread 90146 90145 white rice 90146 90145 cookies, muffins, and other baked products 90146 90145 flavored and sweetened yogurt 90146 90145 potato chips 90146 90145 sugary juices 90146 90145 sodas 90146 90145 foods and drinks with a high fructose corn syrup content 90146 90145 foods and drinks high in refined sugar 90146 90145 processed foods 90146 90171 90002 When it comes to carbs, the rule of thumb is to select whole foods and avoid processed and refined carbohydrates.90003 90002 Whole foods that are high in carbs generally offer lots of essential nutrients and health benefits for the body. 90003 90002 People with a specific health issue or concern should talk to their doctor or a registered dietitian to determine which high-carb foods are right for them. 90003.90000 Carbohydrates: How carbs fit into a healthy diet 90001 90002 Carbohydrates: How carbs fit into a healthy diet 90003 90004 90005 Carbohydrates are not bad, but some may be healthier than others. See why carbs are important for your health and which ones to choose. 90006 90007 By Mayo Clinic Staff 90005 Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates are not all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet.In fact, your body needs carbohydrates to function well. 90006 90005 But some carbohydrates might be better for you than others. Understand more about carbohydrates and how to choose healthy carbohydrates. 90006 90012 Understanding carbohydrates 90013 90005 Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar.90006 90005 Common sources of naturally occurring carbohydrates include: 90006 90018 90019 Fruits 90020 90019 Vegetables 90020 90019 Milk 90020 90019 Nuts 90020 90019 Grains 90020 90019 Seeds 90020 90019 Legumes 90020 90033 90012 Types of carbohydrates 90013 90005 There are three main types of carbohydrates: 90006 90018 90019 90040 Sugar. 90041 Sugar is the simplest form of carbohydrate and occurs naturally in some foods, including fruits, vegetables, milk and milk products.Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). 90020 90019 90040 Starch. 90041 Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas. 90020 90019 90040 Fiber. 90041 Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas. 90020 90033 90012 More carbohydrate terms: Net carbs and glycemic index 90013 90005 Terms such as «low carb» or «net carbs» often appear on product labels.But the Food and Drug Administration does not regulate these terms, so there’s no standard meaning. Typically «net carbs» is used to mean the amount of carbohydrates in a product excluding fiber, or excluding both fiber and sugar alcohols. 90006 90005 You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. 90006 90005 Weight-loss diets based on the glycemic index typically recommend limiting foods that are higher on the glycemic index.Foods with a relatively high glycemic index ranking include potatoes and white bread, and less healthy options such as snack foods and desserts that contain refined flours. 90006 90005 Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index. 90006 90012 How many carbohydrates do you need? 90013 90005 The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories.90006 90005 So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. 90006 90005 You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. The label might also list separately total fiber, soluble fiber and sugar. 90006 90012 Carbohydrates and your health 90013 90005 Despite their bad rap, carbohydrates are vital to your health for a number of reasons.90006 90074 Providing energy 90075 90005 Carbohydrates are your body’s main fuel source. During digestion, sugars and starches are broken down into simple sugars. They’re then absorbed into your bloodstream, where they’re known as blood sugar (blood glucose). 90006 90005 From there, glucose enters your body’s cells with the help of insulin. Glucose is used by your body for energy, and fuels all of your activities — whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat.90006 90074 Protecting against disease 90075 90005 Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health. 90006 90074 Controlling weight 90075 90005 Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories.Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity. 90006 90012 Choose your carbohydrates wisely 90013 90005 Carbohydrates are an essential part of a healthy diet, and provide many important nutrients. Still, not all carbs are created equal. 90006 90005 Here’s how to make healthy carbohydrates work in a balanced diet: 90006 90018 90019 90040 Emphasize fiber-rich fruits and vegetables. 90041 Aim for whole fresh, frozen and canned fruits and vegetables without added sugar.Other options are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Whole fruits and vegetables also add fiber, water and bulk, which help you feel fuller on fewer calories. 90020 90019 90040 Choose whole grains. 90041 Whole grains are better sources than refined grains of fiber and other important nutrients, such as B vitamins. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber.90020 90019 90040 Stick to low-fat dairy products. 90041 Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Consider the low-fat versions, to help limit calories and saturated fat. And beware of dairy products that have added sugar. 90020 90019 90040 Eat more legumes. 90041 Legumes — which include beans, peas and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in folate, potassium, iron and magnesium, and they contain beneficial fats and fiber.Legumes are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol. 90020 90019 90040 Limit added sugars. 90041 Added sugar probably is not harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. The Dietary Guidelines for Americans recommends that less than 10 percent of calories you consume every day come from added sugar. 90020 90033 90005 So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition.Instead, go for fruits, vegetables and whole grains. 90006 April 17, 2020 Show references 90118 90019 Colditz GA. Heathy diet in adults. http://www.uptodate.com. Accessed Nov. 5, 2016. 90020 90019 Feldman M, et al. Digestion and absorption of dietary fat, carbohydrate, and protein. In: Sleisenger and Fordtran’s Gastrointestinal and Liver Disease: Pathophysiology, Diagnosis, Management. 10th ed. Philadelphia, Pa .: Saunders Elsevier; 2016. http: //www.clinicalkey.com. Accessed Nov. 6, 2016. 90020 90019 Carbohydrate counting and diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/diabetes-diet-eating/carbohydrate-counting. Accessed Nov. 6, 2016. 90020 90019 Duyff RL. USDA food patterns: Healthy U.S.-style eating pattern. In: American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J .: John Wiley & Sons; 2012. 90020 90019 Li Y, et al.Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease. Journal of the American College of Cardiology. 2015; 66: 1538. 90020 90019 Hingle MD, et al. Practice paper of the Academy of Nutrition and Dietetics: Selecting nutrient-dense foods for good health. Journal of the Academy of Nutrition and Dietetics. 2016 року; 116: 1473. 90020 90019 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines/. Accessed Nov. 6, 2016. 90020 90019 Bonow RO, et al., Eds. Nutrition and cardiovascular and metabolic diseases. In: Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 10th ed. Philadelphia, Pa .: Saunders Elsevier; 2015. http://www.clinicalkey.com. Accessed Nov. 6, 2016. 90020 90135 See more In-depth 90005 . 90006.90000 The truth about carbs — NHS 90001 90002 90003 «Carbs» are a hotly debated topic, especially in the weight-loss world, due in part to diets such as the Atkins, Dukan, South Beach and Ketogenic Diet. 90004 90005 90002 The idea that «carbs are bad» has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. 90005 90002 Carbohydrates a broad category and not all carbs are the same. It’s the type, quality and quantity of carbohydrate in our diet that’s important.90005 90002 There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health. 90005 90012 What are carbs? 90013 90002 Carbohydrates are 1 of 3 macronutrients (nutrients that form a large part of our diet) found in food. The others are fat and protein. 90005 90002 Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and proteins in varying amounts. 90005 90002 There are 3 different types of carbohydrates found in food: sugar, starch and fibre.90005 90020 Sugar 90021 90002 The type of sugars that most adults and children in the UK eat too much of are called free sugars. 90005 90002 These are sugars that are added to food or drinks, such as biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. 90005 90002 The sugars in honey, syrups (such as maple, agave and golden syrup), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies happen naturally, but these still count as free sugars.90005 90002 Find out more about sugar 90005 90020 Starch 90021 90002 Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. 90005 90002 Find out more about starchy foods 90005 90020 Fibre 90021 90002 Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils).90005 90002 Find out how to get more fibre into your diet 90005 90012 How much carbohydrate should I eat? 90013 90002 The government’s healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables . 90005 90002 This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.90005 90012 Why do we need carbs? 90013 90002 Carbohydrates are important to your health for several reasons. 90005 90020 Energy 90021 90002 Carbohydrates should be your body’s main source of energy in a healthy, balanced diet. 90005 90002 They’re broken down into glucose (sugar) before being absorbed into your blood. The glucose then enters your body’s cells with the help of insulin. 90005 90002 Glucose is used by your body for energy, fuelling your activities, whether that’s going for a run or simply breathing.90005 90002 Unused glucose can be converted to glycogen, which is found in the liver and muscles. 90005 90002 If more glucose is consumed than can be stored as glycogen, it’s converted to fat for long-term storage of energy. 90005 90002 Starchy carbohydrates that are high in fibre release glucose into the blood slower than sugary foods and drinks. 90005 90020 Disease risk 90021 90002 Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.90005 90002 Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. 90005 90002 Many people do not get enough fibre. On average, most adults in the UK get about 19g of fibre a day. Adults are advised to eat an average of 30g a day. 90005 90002 The recommended fibre intake for children can vary from 15g to 30g, depending on their age. 90005 90020 Calorie intake 90021 90002 Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat.Also, starchy foods can be a good source of fibre, which means they can be a useful part of maintaining a healthy weight. 90005 90002 By replacing fatty, sugary foods and drinks with higher fibre starchy foods, it’s more likely you’ll reduce the number of calories in your diet. Also, high-fibre foods add bulk to your meal, helping you feel full. 90005 90012 Should I cut out carbohydrates? 90013 90002 While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet.90005 90002 Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy. 90005 90002 It may also be hard to get enough fibre, which is important for long-term health. 90005 90002 Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins. 90005 90002 Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems.90005 90002 Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood — a risk factor for heart disease. 90005 90002 When you’re low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis. 90005 90002 This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability. 90005 90002 Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables, fruit, and legumes.90005 90012 Diabetes and low-carb diets 90013 90002 There is evidence that low-carb diets are safe and effective in the short-term for most people with type 2 diabetes. They help with weight loss, diabetes control and reducing risk of complications. 90005 90002 It’s recommended you talk to a GP or your care team before starting a low-carb diet as it’s not suitable for everyone with type 2 diabetes. Your care team should provide advice on how many carbs you should eat. Diabetes UK also provides a 7-day low-carb meal plan on its website.90005 90002 It’s also important to be aware of possible side effects of a low-carb diet, such as low blood sugar (hypoglycaemia). 90005 90002 There is no evidence that a low-carb diet is more effective in the long-term for people with type 2 diabetes than other types of diet such as a reduced-calorie diet. 90005 90002 There is currently no strong evidence that low-carb diets are effective for people with type 1 diabetes. 90005 90002 Low-carb diets are not recommended for children with diabetes as they might affect growth.90005 90012 Can protein and fat provide energy? 90013 90002 While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies: 90005 90120 90121 carbohydrate provides about 4 calories (4kcal) per gram 90122 90121 protein provides 4 calories (4kcal) per gram 90122 90121 fat provides 9 calories (9kcal) per gram 90122 90127 90002 In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.90005 90002 If you consume more calories than you burn, you’ll gain weight. 90005 90002 So, cutting out carbohydrates or fat does not necessarily mean cutting out calories if you’re replacing them with other foods that contain the same number of calories. 90005 90012 Are carbohydrates more filling than protein? 90013 90002 Carbohydrates and protein contain roughly the same number of calories per gram. 90005 90002 But other things make us feel full, such as the type, variety and amount of food we eat, as well as eating behaviour and environmental factors, like serving sizes and the availability of food choices.90005 90002 The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full, and you should have some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy, balanced diet. 90005 90002 But we should not eat too much protein-rich and starchy foods. Starchy foods should make up about a third of the food we eat, and we all need to eat more fruit and vegetables. 90005 90012 What carbohydrates should I be eating? 90013 90002 Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes and soft drinks that contain added sugar.90005 90002 Fruit, vegetables, pulses and starchy foods (especially higher fibre varieties) provide a wider range of nutrients (such as vitamins and minerals), which are beneficial to health. 90005 90002 The fibre in these foods can help keep your bowel healthy and adds bulk to your meal, helping you to feel full. 90005 90012 How can I increase my fibre intake? 90013 90002 To increase the amount of fibre in your diet, aim for at least 5 portions of a variety of fruit and veg a day.90005 90002 Go for higher fibre varieties of starchy foods and eat potatoes with the skin on. Try to aim for an average intake of 30g of fibre a day. 90005 90002 Here are some examples of the typical fibre content in some common foods: 90005 90120 90121 2 breakfast wheat biscuits (approx. 37.5g) — 3.6g of fibre 90122 90121 1 slice of wholemeal bread — 2.5g 90122 90121 1 slice of white bread — 0.9g 90122 90121 80g of cooked wholewheat pasta — 4.2g 90122 90121 1 medium (180g) baked potato (with skin) — 4.7g 90122 90121 80g (4 heaped tablespoons) of cooked runner beans — 1.6g 90122 90121 80g (3 heaped tablespoons) of cooked carrots — 2.2g 90122 90121 1 small cob (3 heaped tablespoons) of sweetcorn — 2.2g 90122 90121 200g of baked beans — 9.8g 90122 90121 1 medium orange — 1.9g 90122 90121 1 medium banana — 1.4g 90122 90127 90012 Can eating low glycaemic index (GI) foods help me lose weight? 90013 90002 The glycaemic index (GI) is a rating system for foods containing carbohydrate.It shows how quickly each food affects the glucose (sugar) level in your blood when that food is eaten on its own. 90005 90002 Some low-GI foods (foods that are absorbed slower by the body), such as wholegrain cereals, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. 90005 90002 But GI alone is not a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight. 90005 90002 Although low-GI foods cause your blood sugar level to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.90005 90002 For example, watermelon and parsnips are high-GI foods, yet healthy, while chocolate cake has a lower GI value. 90005 90002 And the way a food is cooked and what you eat it with as part of a meal will change the GI rating. 90005 90002 Find out more about the glycaemic index (GI) 90005 90012 Do carbohydrates make you fat? 90013 90002 Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight.90005 90002 Gram for gram, carbohydrate contains fewer calories than fat. Wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full. 90005 90002 But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight. 90005 90012 Can cutting out wheat help me lose weight? 90013 90002 Some people point to bread and other wheat-based foods as the main cause of their weight gain.90005 90002 Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals, biscuits and sauces. 90005 90002 But there’s not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food. 90005 90002 Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or coeliac disease, there’s little evidence that cutting out wheat and other grains from your diet will benefit your health. 90005 90002 Grains, especially wholegrains, are an important part of a healthy, balanced diet.90005 90002 Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. 90005 90002 White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads. 90005 90002 If you prefer white bread, look for higher fibre options. Grains are also naturally low in fat. 90005 90002 Find out if cutting out bread could help ease bloating or other digestive symptoms 90005 90012 What’s the role of carbohydrates in exercise? 90013 90002 Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise.90005 90002 Muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly. 90005 90002 A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery. 90005 90012 When is the best time to eat carbohydrates? 90013 90002 There’s little scientific evidence that one time is better than any other. 90005 90002 It’s recommended that you base all your meals around starchy carbohydrate foods and you choose higher fibre wholegrain varieties when you can.90005 90002 Page last reviewed: 9 January 2020 90243 Next review due: 9 January 2023 90005 .