In the pursuit of eating healthy, people have completely eliminated carbs from their plates. People believe that carbs are always bad and eating them can lead to obesity, heart disease, high cholesterol, diabetes and many other diseases. Why are people so afraid of carbohydrates?

Carbohydrates are essential for our body. We should get 45-60% of our calories from carbs. But not all carbs are the same. Sweet drinks, sweets and processed snacks can cause diseases. In a report published in Today.com, 9-year experienced dietitian Natalie Rizzo explains that carbohydrates are an essential macronutrient that should make up the majority of a healthy meal.

Dietary guidelines recommend that we consume 45-60% of our daily calories from carbs. People associate carbs with pizza, burgers and bakery items, so they misunderstand it. But there are two types of carbs, one is good and the other is bad carbs. We shouldn’t be afraid of carbs. Know here which are the healthy carbs which are good for our body.

Fruits, vegetables, beans are not your enemy.

Fruits, vegetables, beans, legumes, grains and dairy products are considered excellent sources of healthy carbs. Fruits and vegetables contain abundant amounts of vitamins, minerals, fiber, antioxidants and plant compounds. Whereas beans, legumes and grains give us fiber, protein, vitamins and minerals. Dairy products contain carbs, protein, calcium and vitamin D.

pulses

Dal is prepared and eaten almost daily in our homes. One cup of cooked lentils contains 40 grams of carbohydrates as well as 18 grams of protein and 16 grams of fiber.

We need a lot of carbohydrates for daily work and workout. In pulses you will get energy as well as protein and fiber, which help in controlling blood sugar and make the stomach feel full for a long time after eating.

Not only this, through lentils you will also get potassium, folate and iron which benefit the heart and blood flow.

potato

Hardly any vegetable is prepared in our homes without potatoes. But nowadays people have started running away from potatoes because they consider it to be the worst source of carbs.

Both white potatoes and sweet potatoes are the healthiest sources of carbs and contain a variety of nutrients that make them even more healthy. Whether you eat sweet potatoes or white potatoes, both contain 10% fiber. Is.

Sweet potatoes also contain antioxidant vitamin A, which is beneficial for the eyes. White potato is also a good source of potassium, which can reduce blood pressure.

beans

½ cup of beans contains about 20 grams of carbohydrates. Whether you opt for black beans, kidney beans, white beans, chickpeas or pinto beans, you’ll get about 7 to 8 grams of protein per serving.

Beans are also a good source of fiber. A type of starch is found in beans which helps in the growth of healthy bacteria in the stomach.

Pear

We give more importance to apple than pear in our diet, but this sweet fruit is rich in fiber and also has 27 grams of carbs.

It also contains 6 grams (20% daily value) of fiber in case your stomach doesn’t clean out properly. Pear also contains vitamin C and potassium, which helps in making the immune system and heart healthy.

Oats

½ serving of oats contains 27 grams of carbs, 5 grams of protein and 4 grams of fiber. This type of nutrition keeps you full all day and also grows muscles.

A special fiber is found in it, which is called beta-glucan, which lowers cholesterol levels.

All types of oats have the same nutritional value, the only difference is how they are processed and cut. Choose such oats for yourself, which you can eat comfortably.

Grape

If you consume ¾ cup of grapes, you will get 23 grams of carbohydrates and 1 gram of fiber. All varieties of grapes contain polyphenols, which have many health benefits.

It is known for heart health, lowers blood pressure and reduces cholesterol, triglyceride and inflammation levels.

green peas

One cup of cooked peas contains 25 grams of carbs and more than 8 grams of plant-based protein. Peas also contain vitamin C, K and folate. In other words, this starchy lentil is full of nutrition.

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Healthy Foods: Do not discriminate between lentils, peas, beans and potatoes in your plate, dietician said these are healthy carbs.