Healthy carbs are carbohydrates that increase blood sugar gradually, offer a feeling of satisfaction, and contain different nutrients. There are three primary requirements for a carbohydrate to be deemed healthy: firstly, it should be abundant in dietary fiber, so it decomposes slowly and is absorbed slowly; secondly, it should contain protein to provide nutritional equilibrium and enhance satiety; thirdly, it should be abundant in plant-derived nutrients known as phytochemicals that aid in blood sugar regulation and the management of elevated cholesterol levels.
Some instances of healthy carbohydrates include wholegrain rice and barley. To avoid or control diabetes and elevated cholesterol levels, it is preferable to consume wholegrain rice or barley instead of white rice. Nevertheless, healthy carbohydrates can be found not only in grains but also in vegetables, fruits, nuts, and dairy items. Today, we will present four less familiar healthy carbohydrates that can assist with various things, ranging from shedding pounds to managing diabetes.
Four Good Carbohydrates for Tackling Everything from Dieting to Diabetes
1. Purple sweet potatoes
Unlike regular sweet potatoes, purple sweet potatoes possess purple-colored flesh. This purple pigment, known as anthocyanin, has been scientifically proven in various studies to assist in the regulation of blood sugar. Extracts derived from purple sweet potatoes exhibit a potent inhibitory effect on enzymes responsible for digesting carbohydrates.
As per a comprehensive 4-year investigation conducted by the Rural Development Administration, when anthocyanins obtained from purple sweet potatoes were administered to rats with heightened blood sugar levels (averaging 264.1), there was a notable reduction in their blood sugar levels by approximately 18% to 217. This effect is almost equivalent to that of the diabetes medication metformin, which lowered blood sugar to 202 under the same concentration.
How should we consume purple sweet potatoes? It is not advisable to steam or fry them. Raw sweet potatoes possess a glycemic index of 54, while steamed ones have a glycemic index of 60, and baked ones have a glycemic index of 94, significantly elevating blood sugar levels. This is due to the caramelization reaction that occurs when sweet potatoes are heated, converting starch into maltose. Therefore, for individuals who need to manage diabetes or high cholesterol, it is optimal to remove any dirt and consume the sweet potato raw, with its skin intact.
2. Oats
Oats are a type of healthy carbs that are advantageous for individuals with diabetes, and high cholesterol, and those who are trying to lose weight. They have a similar shape to barley but are slightly longer and have a light yellow color. In the English language, they are referred to as oatmeal and are a popular breakfast option in European countries. Oats are also grown domestically in Korea and are known as "Jakmaek" in Korean traditional medicine. They are considered a grain that is suitable for all body types.
The main benefit of oats is that they contain more than three times the amount of dietary fiber compared to brown rice. The glycemic index of brown rice is 50, while that of oats is 55, indicating that oats raise blood sugar levels at a slower rate than brown rice.
Specifically, 100g of oats contains 11.8g of soluble dietary fiber known as beta-glucan, which swells by 2.5% when consumed, promoting regular bowel movements and facilitating digestion. As a result, cholesterol levels decrease, and various cardiovascular diseases can be managed while blood pressure is regulated. The high magnesium content in oats is also beneficial for individuals suffering from migraines, depression, and insomnia. Furthermore, oats contain four times more calcium than brown rice, promoting bone health and supporting the growth and development of children.
When incorporating oats with rice, simply add soaked oats and increase the water content according to your usual rice preparation. However, since oats contain some purine, individuals with gout should consume them in moderation. Flat oatmeal products are also available in the market, but processed instant oatmeal has a glycemic index of 83, which is the same as white rice. Therefore, it is crucial to check the ingredient label when purchasing.
3. Kamut
The third quality carbohydrate is kamut, a type of wheat that originated in Egypt. It has a similar shape to oats but is larger and darker in color. It has gained popularity recently for its advantages in blood sugar control. Kamut has a low glycemic index of 40, and it is the highest protein grain after legumes.
This fuel source is beneficial for muscle management for individuals who engage in a lot of physical labor or exercise, as well as for individuals with diabetes. To prepare it as rice, you need to soak it in water and combine it with rice in a 1:1 ratio. You can also boil it and add it to yogurt for a delightful snack.
The drawback is that it is costly and high in calories, so you should avoid overconsumption. Frying it in oil will increase the calorie content, so it is preferable to steam or boil it. However, kamut is a wheat variety, so individuals with gluten allergies should exercise caution as they may experience allergic reactions.
4. Job's tears
Job's tears are known as a very beneficial grain for people who need to manage diabetes and high cholesterol. It belongs to the same family as rice, but it is a whole grain with a low glycemic index of 48. In particular, the cardenolide component in Job's tears helps lower blood sugar and has anti-inflammatory effects.
You may have doubts about Job's tears tea, but Job's tears tea contains a lot of sugar and is not suitable for cholesterol control.
To get the most benefits from the job's tears, you should cook them as rice or boil them and use them as salad toppings. This way, you can experience the benefits of a job's tears as a good carbohydrate.
Today, I introduced you to four good carbohydrates that can help you with dieting, high cholesterol, and even diabetes. I hope you will start eating these good carbohydrates and develop healthy eating habits. If this content was helpful, please share it with your friends and I will continue to deliver good information in the future. Thank you.
0 댓글