Nutrition
Healthy Highs: 12 Carb-Rich Foods That Boost Your Well-Being
Over the course of time, carbohydrates have been viewed unfavorably, often being linked to health concerns such as weight gain and type 2 diabetes. Indeed, processed food items high in sugar and refined grain that are lacking in essential vitamins and minerals are problematic. However, some carbohydrate-rich foods that are loaded with nutrients and fiber can be very beneficial for health. It is essential to remember that completely avoiding high carb food isn’t necessary, even though low carb diets can be advantageous for certain individuals. Here are twelve high carb foods which, contrary to popular belief, are incredibly good for you.
Quinoa, a nutritious seed greatly favored by health enthusiasts, is categorized as a pseudocereal. This implies it’s a seed that is prepared and eaten similar to a grain. Given that cooked quinoa is 70% carbs, it is a high-carb food while also being a viable source of protein and fiber. Quinoa possesses a plethora of minerals and plant compounds and is associated with several health benefits, like managing blood sugar levels and improving heart health.
“Quinoa is highly nutritious and may help improve blood sugar management and support heart health. Quinoa is also high in protein and fiber, so it may be useful for weight loss, as both of these nutrients can help keep you feeling full for longer.”
Bananas, a favorite fruit used in assorted recipes, are also high in carbs. Apart from being rich in potassium, vitamins B6 and C, they contain several beneficial plant compounds. Eating bananas contributes to lower blood pressure and healthier hearts due to their high potassium content. Bananas in their less ripe state have more starch which gradually transforms into natural sugars as they ripen.
“Bananas are high in potassium, a mineral that plays a key role in regulating blood pressure. Less ripe bananas also contain resistant starch and pectin, both of which can improve digestive health.”
Beetroots or beets, while not considered high in carbs, contain significant amounts for a non-starchy vegetable. They are packed with vitamins, minerals, powerful antioxidants and plant compounds. Particularly high in inorganic nitrates, beets are converted into nitric oxide in the body, improving heart health and potentially lowering disease risk.
“Beets are loaded with vitamins, minerals, and plant compounds. They also contain high amounts of inorganic nitrates, which can improve heart health and boost physical performance.”
Oranges, apart from being a good source of fiber, are rich in vitamin C, potassium, some B vitamins, citric acid, potent plant compounds and antioxidants. Regular consumption of oranges may enhance heart health, prevent kidney stone formation and increase iron absorption to guard against iron deficiency anemia.
“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 increase iron absorption to help prevent anemia.”
Blueberries, often hailed as a superfood due to high antioxidant content, contain several vitamins and minerals. High in antioxidant compounds, blueberries guard the body against damaging free radicals and may even bolster memory in older adults.
“Blueberries are very healthy. They contain many vitamins, minerals, and antioxidants, and they can help protect against oxidative damage.”
Apples, known for their sweet-tartness and crunchiness, contain substantial amounts of vitamin C, antioxidants, and fiber. Regular consumption of apples can improve blood sugar management, heart health, and may lower the risk of certain types of cancer.
“Apples contain a decent amount of vitamin C, antioxidants, and plant compounds. Eating apples may improve blood sugar management, as well as reduce the risk of heart disease and potentially even certain types of cancer.”
Chickpeas, or garbanzo beans, are great sources of plant-based protein along with several vitamins and minerals. Consumption of chickpeas can boost heart and digestive health, and may even protect against certain types of cancer.
“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 potential cancer prevention.”
Carbohydrates aren’t inherently unhealthy. Many nutritious foods are high in carbs. While it is recommended to avoid excessive intake of carbs for those following a low-carb diet, and refined carbs like white bread and pasta can be unhealthy in large amounts, these nutritious, delicious carbs can contribute significantly to a wholesome diet.
“When you go grocery shopping, opt for whole grain varieties of high carb foods like bread, pasta, and rice. This will boost your intake of important nutrients, including fiber, vitamins, and minerals.”
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You might not think of adding tomatoes to your morning smoothie or yogurt parfait, but incorporating them into your lunch and dinner could be one of the best health decisions you make. The Centers for Disease Control and Prevention (CDC) recently named tomatoes the healthiest fruit in the world.
Yes, you read that right—fruit. By definition, a fruit is anything with seeds, and tomatoes fit the bill. The CDC released a list of “powerhouse” fruits and vegetables, defined as those “most strongly associated with reduced chronic disease risk.”
Interestingly, the first 26 items on this list are vegetables, primarily cruciferous or leafy greens. The first fruit to make an appearance? Tomatoes, with an impressive nutrient density score of 20.37.
The nutrient density score is a measure of the bioavailability of 17 key nutrients. For reference, the Cleveland Clinic provides a breakdown of what a medium-sized raw tomato offers:
A medium-sized raw tomato contains 17 grams of vitamin C, which accounts for 19% of the daily value (DV) recommended for adults.
In comparison, the top-ranking produce on the CDC’s “powerhouse” list is watercress, boasting a nutrient density score of 100. Following tomatoes with their score of 20.37 are several other fruits, but none come close to the nutrient-packed punch that tomatoes deliver.
Incorporating tomatoes into your meals can be a simple yet effective way to boost your nutrient intake. Whether in salads, sauces, or even as a snack, tomatoes offer a versatile and delicious option for enhancing your diet.
So next time you’re planning your meals, remember to include this powerhouse fruit. Your body will thank you for it.
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Incorporating fiber-rich foods into your diet is essential for maintaining good health. Fiber supports gastrointestinal health, regulates blood sugar levels, and lowers the risk of cardiovascular diseases. However, it’s possible to consume too much fiber, leading to several unwanted side effects. Here are five signs that you might be overdoing it with fiber, according to doctors.
Bloating and Gas
Bloating and gas are among the most common issues associated with excessive fiber intake.
“As fiber is fermented by the gut microbiota, it releases gas and other compounds, which can be bothersome,” explains Jennie Stanford, MD, an obesity medicine physician.
Different types of fiber may affect people differently. Generally, soluble fiber (found in oats) is better tolerated than insoluble fiber (found in vegetables).
Abdominal Pain and Cramping
Too much fiber can lead to abdominal pain and cramping. This happens because the digestive system struggles to process large amounts of fiber.
“While fiber is typically recommended for regular bowel movements, excessive consumption may have the opposite effect, causing constipation or diarrhea,” says Melissa Snover, RD, a registered nutritionist.
Diarrhea or Constipation
Another gastrointestinal symptom to be aware of is either diarrhea or constipation.
“Diarrhea may occur with a high fiber intake, usually as a result of drawing more water into the stool and it moving through the intestines more quickly. In other people, constipation may occur as a result of the bulk that fiber adds to stool,” Stanford explains.
Nutritional Deficiencies
Eating too much fiber can interfere with your body’s ability to absorb essential nutrients, leading to deficiencies.
“Fiber can bind to essential nutrients like calcium, iron, and zinc, preventing them from being absorbed by your body,” Snover says.
This issue can also contribute to dehydration, making adequate hydration even more critical.
Dehydration
Fiber absorbs water, which means that a high-fiber diet requires you to drink more fluids. Without proper hydration, you may experience dehydration.
“This ensures you get all the benefits of fiber without the downsides that can be caused by excessive consumption,” Snover advises.
Pay attention to these signs to ensure you’re not overloading on fiber. While fiber is vital for good health, balance is key to avoiding these uncomfortable and potentially harmful side effects.
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Anxiety can be a challenging condition to manage, and while traditional treatments like medication and therapy are commonly recommended, many people are exploring supplements as a complementary option. It’s essential to consult with your healthcare provider before starting any new supplement regimen. Here are nine supplements that doctors say may help soothe anxiety symptoms.
Vitamin D
A deficiency in vitamin D has been linked to increased symptoms of anxiety and depression. Dr. Indhira Ghyssaert emphasizes the importance of this vitamin for maintaining energy levels.
“Of course, the sun is the best source of vitamin D. However, we recommend adults take a supplement to make up for the loss during winter months or in colder, darker climates,” she tells Best Life.
Consider a dose of 2000 IU, but consult your doctor for personalized advice.
Magnesium
Magnesium plays a crucial role in brain health by modulating the brain’s stress response. According to the Cleveland Clinic, it helps lower cortisol levels and balance neurotransmitters responsible for the “fight or flight” response.
“Magnesium is essential for brain health,” says Ghyssaert.
She recommends starting with 100 milligrams before bedtime and gradually increasing to 250 milligrams.
GABA
Gamma-aminobutyric acid (GABA) is a neurotransmitter that helps inhibit excessive neuronal activity, promoting calmness and reducing anxiety.
“I recommend starting with a dosage of 250 milligrams daily and working up to 750 milligrams,” Ghyssaert advises.
However, GABA is not suitable for everyone, especially those with depression or on blood pressure-lowering medications.
Vitamin B12
Vitamin B12 is essential for brain health and neural protection. Janine Bowring, ND, highlights its importance.
“From a whole food source, it has been found that vitamin B12 helps with your neural protection for your myelin. Myelin is the coating on the outside of your nerves, and a deficiency has been linked to depression,” she explained in a recent TikTok post.
Valerian Root
Valerian root is often used to improve sleep quality and reduce anxiety.
“Valerian root increases GABA levels in the brain slowly and helps to reduce anxiety and improve sleep quality,” says Ghyssaert.
She recommends starting with 300 milligrams before bedtime and working up to 600 milligrams. Avoid if you are pregnant, breastfeeding, or have liver conditions.
Creatine
Commonly known for its muscle-building benefits, creatine can also help ease anxiety symptoms. Jenna Stangland, RD, explains its impact on brain health.
“There is a relationship between creatine metabolism in the brain and depression. When there are smaller amounts of white matter creatine and phosphocreatine in the brain, more severe depressive episodes occur,” she tells Best Life.
Daily creatine supplementation can enhance brain energy levels and positively impact mood, memory, cognition, and emotion.
Fish Oil
Rich in Omega-3 fatty acids, fish oil can be beneficial for reducing anxiety. A 2018 meta-analysis published in JAMA Network Open reviewed 19 studies and found that 2,000 milligrams of Omega-3 fatty acids per day significantly reduced anxiety symptoms.
Ashwagandha
Ashwagandha is an adaptogen that helps the body manage stress. It has been shown to reduce cortisol levels and improve symptoms of anxiety and depression. Start with a lower dose and consult your doctor for the best regimen.
Lavender
Lavender supplements, often in the form of capsules or essential oils, can have calming effects. Studies have shown that lavender can reduce anxiety levels and improve sleep quality. It’s generally safe but should be used under the guidance of a healthcare provider.
These nine supplements offer a range of options for those looking to manage anxiety naturally. Always consult with your healthcare provider to determine the best course of action for your specific needs.
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