Rice is the staple food of most people in Indonesia. However, that does not mean that the source of carbohydrates only relies on rice. Moreover, white rice is said to increase the risk of health problems. Come on, check out what foods contain carbohydrates that are actually healthier than rice.
According to research, the body should get 45-65% of calories from carbohydrates, 20-35% from fat and 10-35% from protein. Excess carbohydrates often go unnoticed. For example, if you eat white bread in the morning, eat white rice during the day, and a burger in the evening.
Various Sources of Carbohydrates Apart from Rice
Food sources that include good carbohydrates are those that are slowly absorbed by the body and contain lots of fiber. For example, whole grains, seeds, fruits and vegetables. There are various benefits of this type of carbohydrate, including lowering the risk of heart disease, controlling weight and preventing colon cancer.
Meanwhile, bad carbohydrates that can increase the risk of various diseases are carbohydrates from processed foods and do not contain fiber. For example white rice and white bread.
Here are some types of foods that contain good carbohydrates that can be consumed:
- Corn
Corn, which is still in its natural form, is rich in fiber, antioxidants, vitamin C, lutein, and zeaxanthin. Process corn by boiling or burning, to get the benefits.
- Potato
Potatoes contain vitamin C and potassium, as well as 4 grams of fiber when eaten with the skin on. In addition to being served as mashed potatoes, try slicing potatoes into small cubes. Then, coat with olive oil and bake until cooked.
- sweet potato
One cooked sweet potato can contain 18-21% carbohydrates consisting of fiber, sugar, and flour. In addition, sweet potatoes also contain vitamin A, vitamin C, potassium, and antioxidants.
- Peas
Peas are a source of fiber, antioxidants, and anti-inflammatory, and contain coumestrol which protects the body from stomach cancer. You can add it to salads or soups.
- Red beans
Besides being high in protein, red beans also contain 22% carbohydrates, minerals, and vitamins. But be careful, don't eat raw kidney beans because they risk causing poisoning.
- Cereals
Choose a cereal with whole grains and one that contains at least 3 grams of fiber and a maximum of 10 grams of sugar in each serving.
- Quinoa
Quinoa is a nutritious grain that after cooking can contain 21.3% of good carbohydrates, it is also a great source of fiber and protein. Its gluten-free content also makes it often chosen for consumption by people with celiac disease.
In addition, several types of fruit are also known to contain carbohydrates as well as various nutrients that are beneficial to the health of the body, such as:
- Banana
Bananas are rich in potassium, fiber, vitamin B6, and manganese. Bananas can be consumed directly, processed into smoothies, or combined with ice cream or into cake ingredients.
- Orange
In addition to containing water and fiber, oranges actually contain 11.8% carbohydrates you know. In addition, this fruit is also rich in vitamins C, B, and potassium. In addition to increasing the absorption of iron from food, this fruit also helps to nourish the heart and prevent kidney stones.
- Blueberries
In addition to water, blueberries contain 14% carbohydrates, vitamins C, K, and manganese, which help protect the body from damage and improve memory in the elderly (elderly).
- Apple
Generally, apples with various colors contain 13-15% carbohydrates, as well as vitamins and minerals. Eating apples can also help reduce the risk of heart disease and control blood sugar levels.
Well, now that you know various carbohydrate sources, you can start replacing rice or white bread. It is hoped that the intake of good carbohydrates can support your health. However, if you have special health conditions, you should consult a doctor before consuming these carbohydrate sources.
