Good and healthy carbohydrates

Healthy sources of carbs

Healthy carb sources online

Good carbohydrates – foods for fat loss

Some vegies are a great source of healthy carbs, good carbohydrates and from this point of view I decide to write this new post with some great ideas of how to serve them or what vegies you should eat if you want to have good carbs in your diet.

  • Broccoli

How to serve: 1 cup chopped, raw or cooked

How many carbs: 6 grams

If you don’t like it, you don’t have to boil it into a mushy green mess. Roast it with a drop of oil and a sprinkle of Parmesan cheese. You’ll be surprised to see that you want more of this nutty-flavored treat.

  • Carrots

How to serve: 1 cup, raw

How many carbs: 12 grams

If you don’t like soggy cooked carrots, then eat them raw. You can leave the little ones whole and you can cut larger ones.

You can get a healthy protein rich dip made from yogurt, lemon juice and fresh dill. Use a low fat yogurt  and you’ll have a tasty and healthy snack for you.

  • Corn

How to serve: 1 cup chopped, or 1 large ear

How many carbs: 30 grams

A lot of carbs but also around 4 grams of fiber makes corn a good vegie for your body, because carbs will be absorbed more slowly into your body because of the fibers. I love the fresh corn roasted, specially during summer.

Try mycrowawing it in the husk for a few minutes before grill it. It won’t get dry and it will get cooked faster.

Healthy carbs and high carb diet

  • Sweet Potato

How to serve: 1 cup, chopped or mashed, raw or cooked

How many carbs: 27 grams

Just like carrots, this starchy veggie is aloso high in fiber. It’s also has a lot of other nutrients like potassium, calcium and even vitamin C. You can slice it thin and then bake it under the broiler with a bit of olive oil and you will have a a side dish or a snack tasty and with a delicious flavor. It’s also a healthy substitute for the french fries.

  • Beets

How to serve: 1 cup, chopped or sliced

How many carbs: 13 grams

If you want to cook them fast, then don’t cook the beets whole as is told in many recipes. Peel them and then slice them into 8 pieces , put them on a cookie sheet and then bake at 425 degrees for 20 minutes. You can mix them into a salad with arugula, pecans and even som low-fat feta cheese.

  • Parsnips

How to serve: 1 cup

How many carbs: 23 grams

Although they have a lot of carbs, they also have 6.5 grams of fiber per 1 serving. Roast it at 350 degrees for one hour and after that mix it with other root vegetables( potatoes, rutabagas, turnips, beets) and you’ll have a colorful and tasty dish.

  • Brussels Sprouts

How to serve: 1 cup, raw or cooked

How many carbs: 12 grams

Brussels sprouts has around 8 grams of fiber and that makes it a good vegie. You have for sure some bad experience with tasteless or overcooked sprouts, but if you mix it with olive oil, salt and peper and then you roast it at 500 degrees for 20 minutes you have a great dish.

After rosting, drizzle on balsamic vinegar for more flvour.healthy sources of carbohydrates

  • Zucchini

How to serve: 1 cup, sliced

How many carbs: 3.5 grams

Some of us (southerners) look forward all yaer for this delicate and precious summer squash. Use raw slices with cucumbers and celery to scoop dips and so you levea the chips away. Get a spiral slicer and you can use zucchini noodles instead of pasta.

  • Butternut Squash

How to serve: 1 cup, cooked

How many carbs: 21 grams

A great and tasty vegie with vitamin C and 6.6 grams of fiber too. You can peel it, cut it into small cubes and roast at 400 degres for 30 minutes. After that you have a tasty dish or a great taco filling. You can also cut it in half and then bake it whole at 350 degrees for one hour and 20 minutes or until it is fork tender.

  • Acorn Squash

How to serve :1 cup, cooked

How many carbs: 30 grams

A lot of carbs but also 9 grams of fiber in order to balance carbs. Put it one minute in microwave at high temp and it will be easier to cut in half.

After you pull out the seeds, put 2-3 tablespoons of orange juice in each half and bake them for 30-45 minutes. Add a little cinnamon and nutmeg. You also can use them as entrée cups, stuffed with chicken, muchrooms and kale.

  • Pumpkin

How to serve: 1 cup, cubed

How many carbs: 8 grams

If you want to have a sweet treat with pumpkin try to avoid latte or a lice of pie and have a pupmkin smoothie. healthy carbs

Here a receipe for it: tossed ice, 1 banana, one cup of low fat yougurt, ¼ of pureed pumpkin and some cinamon and ginger and put it all into your blender. If you need you thin it with low fat milk. Try all the time to use only genuine and quality receipes, please check some top-rated brands and products at coola saker.

  • Spinach

How to serve :2 cups, raw

How many carbs : 2 grams

It has almost no carbs but it’s full of nutrients. You can saute it in garlic and olive oil and you’ll have a simple side dish that works with everything. You cand use it in salads or omlets and so your whole familly will get the best of  greens.

  • Chickpeas

How to serve: 1 cup, cooked

How many carbs: 45 grams

Also known as garbanzo beans, they’re full of protein and fiber. Use it in salads, soups or spicy Indians curries or you can add olive, oil, lemon juice garlic and tahini and put all into food processor. You’ll have a thick paste, also known as humus that is perfect for you to dipp pita bread, or chips or even some raw vegetables.

  • Red Bell Pepper

How to serve: 1 cup, raw or cooked

How many carbs: 9 grams

Best vegie ever. You can cut them and have a simple raw snack, you can throw them in almost any stirfry dish, you can grill it or you can stuff it with almost anything from beans too rice and meat. Bake it at 400 degrees for 35 minutes.

  • Navy Beans

How to serve: 1 cup, cooked

How many carbs: 47 grams

You want a refreshing summer lunch, then add them to a salad of cooked chicken, cucumber , onion and oil and some lemon juice.

Try to check and to identify the best healthy sources of carbs, read more and think better what is good for your body and for your daily habits. Like always, it is difficult to obtain or to find a golden rule for all these recommendations, find out what is suitable for you! Good luck!

 

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