Choosing whole grain products over 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 the 2013 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, that is, the germ and endosperm that make up the whole grain, while refined grains include only the starchy endosperm.
High carbohydrate breakfasts
Choose whole grain unsweetened cereals from whole grain sources.
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 your intake of iron and folic acid.
High carbohydrate foods
For breakfast, try a bagel with peanut butter and pear slices, cereal with non-dairy milk and strawberries or egg whites on whole grain toast. Whole grain sandwiches are healthy options and a source of carbohydrates. It is advisable to choose sugar-free cereals and other grain products instead of products that contain large amounts of added sugars that end up adding extra unnecessary carbohydrates.
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, have some grapefruit or an orange with a whole grain bagel, or have melon with ham and whole wheat toast. Grapes, apples, oranges, and bananas are portable fruits that you can take to work in the morning. Pair them with fat-free yogurt or a small bag of whole grain cereal.
Beans count as vegetables and foods rich in protein and carbohydrates. They are low on the glycemic index, as consuming them does not cause unhealthy spikes in your blood sugar levels. A breakfast burrito with pinto beans, reduced-fat cheddar, tomatoes, and lettuce on a whole grain tortilla is a nutritious, carbohydrate-rich meal. Other ideas for legumes for breakfast include a black bean burger on a high-fiber bun, and a scrambled egg with black beans, zucchini, and bell peppers.
Vegetable drinks source of carbohydrates
In addition to being a source of vegetable protein, vegetable cereal drinks (rice, oats or others) have the advantage that they lack lactose and casein (sugar and milk protein respectively), which makes them useful in the treatment of intolerances and food allergies to those components. Likewise, they do not contain cholesterol and their fatty acid profile is healthier due to the abundance of unsaturated fatty acids instead of the saturated fat typical of cow's milk, they are also a source of natural carbohydrates.
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