10 Quick & Easy Healthy Carbohydrates to add to Your Diet

Carbohydrates are your body’s preferred source of energy. Unfortunately, not all carbohydrates are created equal. If you choose the right carbohydrates you will get a steady, sustained amount of energy throughout the day and plenty of health-boosting vitamins, minerals, and phytochemicals to boot. However, if you choose the wrong carbohydrates you will find that your energy levels are up and down like a Yo-Yo and you get little to no nutritional value.

Whilst choosing the right carbohydrates is definitely what’s best for your body, sometimes you just don’t have the time. Work takes up most of your day and then family or social commitments take up most of your evenings and weekends.

If you are in this predicament, then today I am here to help. In this article I’ve done all the hard work for you and listed 10 nutrient packed, healthy carbohydrate sources. All you have to do is pick your favorites from the list and enjoy.

1) Apples

Carbohydrates In Apples:

  • 13.8g of carbohydrates per 100g.
  • 20.6g of carbohydrates per average sized apple.

There’s a lot of truth behind the phrase an apple a day keeps the doctor away. Apples are packed with phytochemicals, a brilliant source of dietary fiber and contain high levels of vitamin C. Simply pick one up based on taste or color then whenever you feel your energy levels flagging – dig in.

2) Bananas

Carbohydrates In Bananas:

  • 22.8g of carbohydrates per 100g.
  • 26.9g of carbohydrates per average sized banana.

Bananas are extremely filling and a great healthy snack for when you are hungry and lacking energy. They are loaded with healthy nutrients and contain particularly high levels of dietary fiber, manganese, potassium and vitamin C. Make sure you always carry one with you then one hunger calls simply peel, eat and enjoy.

3) Blueberries

Carbohydrates In Blueberries:

  • 14.5g of carbohydrates per 100g.
  • 21.5g of carbohydrates per cup.

Unless you’ve been living under a rock for the last few years, you probably know that blueberries are pretty good for your health. They are packed full of dietary fiber, manganese, vitamin C and vitamin K. They also contain high levels of the berry based phytonutrient group – anthocyanins which have been linked with cancer prevention, a healthier heart and more. There are many quick and easy ways to enjoy blueberries.  You can eat them as they are, mix them up with yogurt, add them to a smoothie, use them to create a berry based fruit salad and much more.

4) Grapes

Carbohydrates In Grapes:

  • 15.8g of carbohydrates per 100g.
  • 17.2g of carbohydrates per cup.

Grapes are a fantastic carbohydrate source that you can snack on gradually throughout the day. They contain high levels of manganese, potassium, vitamin B1, vitamin B6, vitamin C and vitamin K.  They are also one of the few sources of stilbenoids which keep the body’s cells safe from many harmful substances, boost your vital organs and more. To add grapes to your day simply leave a bunch on your desk and grab a handful whenever you feel like it.

5) Green Peas

Carbohydrates In Green Peas:

  • 15.6g of carbohydrates per 100g.
  • 21.5g of carbohydrates per cup.

Green peas are a versatile vegetable that you can enjoy with your lunch or dinner.  They have a seriously impressive nutrient profile and contain over 10% of the RDA for 18 different vitamins and minerals. To incorporate green peas into your diet simply steam them and then add them to any salad or hot meal that you happen to be eating.

6) Mushrooms

Carbohydrates In Mushrooms:

  • 4.3g of carbohydrates per 100g.
  • 6.1g of carbohydrates per cup.

Mushrooms are a great carbohydrate source that add flavor and texture to your meal. They are loaded with health boosting nutrients and contain over 10% of the RDA for nine essential nutrients. One of the quickest and tastiest ways to add mushrooms to your diet is fry them with butter or extra virgin olive oil on a low-medium heat for a few minutes until they start to brown and then use them as a side vegetable with your hot meal.

7) Oranges

Carbohydrates In Oranges:

  • 11.7g of carbohydrates per 100g.
  • 15.4g of carbohydrates per average sized orange.

Oranges are well known for their high levels of vitamin C and contain over 100% of the RDA in just one orange. However, they are also an excellent source of calcium, dietary fiber, potassium, vitamin A, vitamin B1, vitamin B9 and the phytonutrient group – flavanones. Like many fruits, the best way to add oranges to your day is carry one with you and eat it when you are a little hungry.

8) Sweet Potatoes

Carbohydrates In Sweet Potatoes:

  • 20.7g of carbohydrates per 100g.
  • 23.6g of carbohydrates per cup.

Sweet potatoes are a nutrient filled alternative to regular potatoes. They are packed full of vitamin A and also rich in dietary fiber, manganese, potassium, vitamin A, vitamin B3, vitamin B5, vitamin B6 and vitamin C. Incorporating sweet potatoes into your diet is extremely easy – simply substitute them in for regular potatoes. They can be boiled, fried, mashed, roasted or steamed just like regular potatoes.

9) Spinach

Carbohydrates In Spinach:

  • 3.8g of carbohydrates per 100g.
  • 6.8g of carbohydrates per cup.

Spinach is one of the healthiest carbohydrate sources around. It contains extremely high levels of vitamin A and vitamin K and is also filled with more than 20 other health boosting vitamins and minerals. It can be added directly to cold meals such as salads and boiled or steamed to form part of a tasty hot meal.

10) Tomatoes

Carbohydrates In Tomatoes:

  • 7.1g of carbohydrates per 100g.
  • 3.9g of carbohydrates per cup.

Tomatoes are a tasty food that come in many different varieties. They are loaded with nutrients and contain over 10% of the RDA for molybdenum, potassium, vitamin A, vitamin C and vitamin K. There are plenty of quick and easy ways to add tomatoes to your day.  You can use chopped tomatoes in your cooking, buy a packet of cherry tomatoes and snack on them throughout the day or simply slice up a regular tomato and use it as part of a nutritious salad.

Summary

Choosing the right carbohydrates doesn’t have to be difficult or time consuming.  As you can see from this list, there is a common theme with these healthy carbohydrates – they are all natural fruits and vegetables.  As a general rule, these are the healthiest, most nutrient packed carbohydrates you can put into your body.  All you have to do is find your favorite fruits and vegetables then make sure they are part of your diet.

Most fruits and vegetables take very little time to eat and prepare.  You can pick up and eat most fruits in just a couple of minutes and you can steam most vegetables whilst you are preparing the rest of your lunch or dinner. Including them in your diet takes a few minutes at the most.  No matter how busy you think you are, you should be able to squeeze in the few minutes it takes to add fruits and vegetables to your day.

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