Foods high in  Carbohydrates

Foods high in  Carbohydrates

As our major source of carbohydrates, starchy foods are crucial to a balanced diet. You should consume slightly over a third of your diet from starchy foods like potatoes, bread, rice, pasta, and cereals.

Whenever possible, pick wholegrain kinds, and for additional fiber, eat potatoes with the skin on. The daily intake of starchy foods should be a component of our diets.

• What is the purpose of starchy foods?

A variety of nutrients in our diet are mostly obtained from starchy foods, which also provide a strong source of energy. Fiber, calcium, iron, and B vitamins are also included in them along with carbohydrates.

However starchy foods provide less calories than fat, contrary to popular belief. Just keep an eye out for the extra fats you use while cooking and serving them, since this will raise the calorie count.

• Foods high in fiber and starch

You’re less prone to overeat if you consume enough fiber, which can also aid in maintaining healthy bowels.

As a result, if you’re attempting to reduce weight, wholegrain starchy foods like Potatoes eaten with the skin are particularly recommended. Some forms of fiber, including those in oats, pulses, and fruits and vegetables like apples, carrots, and potatoes, can be partially digested and may help lower blood cholesterol levels. 

• Guidelines for consuming more starchy foods

• Rice

You can boost the number of starchy foods in your diet by using these suggestions Select whole-grain cereals or incorporate some into your morning cereal. A comforting winter meal is plain porridge with fruit. A delicious summertime breakfast is whole oats combined with fruit and yoghurt.

Try eating a baked potato for lunch if you want to get even more fibre.

Try baking potato wedges in the oven as an alternative to chips or frying potatoes. Reduce the amount of sauce and eat more rice or pasta, but don’t skip the vegetables.

Try whole-wheat, seeded, or granary breads. Your intake of fibre will rise if you choose wholegrain varieties.

Attempt brown rice; it makes a delicious rice salad.

• Bread

When consuming bread as part of a balanced diet, whole meal, granary, brown, and seeded kinds are particularly healthful options.

We get energy from wholegrain, whole meal, and brown breads because they are packed with B vitamins, vitamin E, fibre, and a variety of minerals.

Compared to wholegrain brown bread, it has less fibre. Look for alternatives with more fibre if you love white bread. Some people refrain from eating bread because they fear developing a wheat allergy or because they believe it to be fattening.

But eliminating all food from your diet could prevent you from getting the essential nutrients you need to stay healthy.

Consult a GP if you’re worried that you may be allergic to or intolerant to wheat.

At room temperature, bread can be kept. To ensure that the food is fresh, eat it by the “best before” date.

• Products of cereal

Common cereals that can be consumed as wholegrains include rice, wheat, oats, barley, rye, and other grains.

This indicates that wholewheat goods and cereals made with oats or oatmeal, like porridge, are healthy breakfast options.

As nutritious cereal items, barley, couscous, corn, and tapioca are also included.

Grain is used to make cereal items. Cereals made from whole grains can help us meet our daily needs for iron, fibre, B vitamins, and protein.

Options with more fibre can also give off energy gradually.

In the UK, a lot of cereal products are refined and contain little whole grain.

They might also include a lot of added sugar and salt.

Check the food labels on the various cereals you purchase to compare them.

• Pasta

Another nutritious option for your meal’s foundation is pasta. It is formed of dough containing B vitamins and iron that is prepared from durum wheat and water.

Because they include more fibre than regular pasta, wholewheat or wholegrain pasta is healthier.

Wholegrain foods can make us feel fuller for longer since we digest them more slowly than refined grains.

Fresh pasta must be refrigerated and normally has a shorter shelf life than dried pasta, which can be kept in a cabinet.

For additional storage recommendations and “best before” or “use by” dates, see the food label.

• Grains

A great option for a starchy diet is grains. They provide us with energy, have little fat, and are inexpensive.

Fibre, which can aid in the removal of waste from your body

B vitamins, which aid in the release of energy from food and support healthy body function

Rice and other grains, such couscous in salads, and bulgur wheat, which can be consumed hot or cold.

When storing and reheating cooked rice and grains, there are a few safety precautions you should take. This is due to the fact that some germs that cause food poisoning can survive cooking.