Choosing whole grain products instead of refined grains can help control weight and give your body the carbohydrates it needs and reduce the risk of heart disease and type 2 diabetes.
Research in 2013 from the Journal of Epidemiology noted that high carbohydrate intake from refined grains is associated with an increased risk of heart disease.
The importance of consuming whole grains, instead of refined grains, is that they contain the whole grain, ie the germ and the endosperm that make up the whole grain, while the refined grains include only the starchy endosperm.
Breakfast rich in carbohydrates
Among the sources of whole grains, choose whole-grain unsweetened cereals.
Oatmeal, whole grain breakfast cereals, whole wheat toast, bagels, or English muffins and whole grain waffles are natural sources of dietary fiber, B vitamins and iron. Select fortified whole grain products to increase iron and folate intake.
Foods rich in carbohydrates
For breakfast, try a bagel with peanut butter and pear slices, cereal with vegetable milk and strawberries or egg whites on a whole grain toast. Whole-grain sandwiches are healthy choices and a source of carbohydrates. It is advisable to choose unsweetened cereals and other grain products instead of products that contain large amounts of added sugars that end up by adding extra unnecessary carbohydrates.
Fruits
Most fruit is fat free and a source of carbohydrates, as well as dietary fiber, potassium and antioxidants. Add fresh or frozen berries to cereal or oatmeal, eat some grapefruit or an orange with an integral bagel or eat melon with ham and toasted whole wheat bread. Grapes, apples, oranges and bananas are portable fruit that you can take to work in the morning. Combine them with a nonfat yogurt or a small bag of whole grain cereals.
Beans
Beans count as vegetables and foods rich in protein and carbohydrates. They are low glycemic index, since consuming them does not cause unhealthy peaks in your blood sugar levels. A breakfast burrito with pinto beans, reduced fat cheddar cheese, tomatoes and lettuce in an all-purpose tortilla is a nutritious, high-carbohydrate food. Other ideas for eating pulses at breakfast include a black bean burger on a fiber rich bread, and a scrambled egg with black beans, zucchini, and peppers.
Vegetable drinks source of carbohydrates
In addition to being a source of vegetable protein, vegetable cereal beverages (rice, oats or others) have the advantage of lacking lactose and casein (sugar and milk protein respectively), which makes them useful in the treatment of intolerances And food allergies to these components. Also, they contain no cholesterol and their fatty acid profile is healthier by abounding unsaturated fatty acids instead of the saturated fat typical of cow's milk, in addition they are a source of natural carbohydrates.
