Introduction to Carbohydrates
Carbohydrate is the most important source of energy required by our body. If not for carbohydrates, no food can be efficient enough to substitute it. In the right amount, carbohydrate can be taken and proven as a weight loss diet. Carbohydrate is a chemical structure in which one or two sugar molecules are linked together. That is why they are generally called sugars. The carbohydrate is broken down into glucose and then converted into energy. Our body, brain and muscles need to function and provide systematic results. Carbohydrates can provide immediate need for energy. It is important to know that even if you are on a strict diet, you need 50-60% of your daily calories obtained from carbohydrates. Indian Diet mainly consists of carbohydrates rich Indian food. If you don’t consume enough carbohydrate, your body might feel regularly weak and can get impoverished of the macro nutrients and the calories to do daily function.
Here are some Carbohydrates rich Indian Food :
The high amount of (91.27) carbohydrates in 100g of corn helps in enhancing the energy level. Corn also contains complex carbohydrates, which break down slowly. It provides you the energy for a longer duration. It also ensures the proper functioning of our brain and nervous system. Corn helps in reducing the level of cholesterol in the body. We can take corn in the form of food and oil.
100 grams of brown rice contain 23 grams of carbohydrates which is beneficial to eliminate hunger. Fiber present in the brown rice keeps you fuller for a longer time. It is less in calories. White rice weighs and has calories higher than brown rice. It also keeps your heart healthy and prevents disease. The brown rice is rich in lignin which can help in declining cholesterol level and blood pressure level. It is also helpful in decreasing the stiffness in arteries. .
100 grams of chickpeas have 61 grams of carbohydrates.The fiber content in chickpeas reduces the appetite and slows down the digestion. It also helps you to keep full. Chickpeas help in weight loss. There are many reasons supporting it. First, it has very low calorie content as compared to the nutrients it carries. Second, it has both protein and fiber which increases the satisfaction level of an individual. It is also useful in management of blood sugar levels. Fibers are also important for improvement of digestive health and obstruction from chronic disease.
100 gram of kidney beans includes 60 grams of carbohydrates. Beans have high proportions of starches which is a gradual releasing carbohydrate. Digestion process takes a longer time and slowly increases blood sugar. Kidney beans are also rich in fibers and play a vital role in weight management. The pre biotics elements present in beans move down to the colon, it is fermenting for the production of nice bacteria. This fermentation declines the risk of colon cancer.
61 grams of carrot contain 4 grams of carbohydrates. It is interesting to notice that the carbohydrate present in it is able to digest. Water and carbohydrates are the elements of carrots. Because of carbohydrates, it also has sugar compounds and a good amount of fiber. The glycemic index of carrot is so low that it is helpful in the treatment of diabetes. The soluble fiber present in the carrot is pectin which slows down the process of digestion of sugar and starch. These fibers also help in feeding the good gut bacteria which lead to the improved digestion. It helps in regulating the good bowel movement.
A 6 ounce serving of yogurt contains a very good amount of carbohydrates. It contains lactobacillus which helps in improving the digestion process and acidity problem. Yogurt makes you feel full for a long time and keeps you away from acidity problems. Yogurt has natural sugars which can increase the blood sugar level but in a healthier manner. It is also a perfect snack for snacks or in between meals.
A cooked pumpkin contains 12 grams of carbohydrate. Pumpkin helps us in weight loss management. It contains carbohydrates and a higher level of fiber. It is helpful in maintaining the digestion and weight loss process. This is successful only because it has carbohydrates and fiber. Many of the diet plans have included pumpkin in the diet because it increases the satiety level.
Pulses have a higher content of fiber which helps in improving the health of the heart. It also helps to lower cholesterol levels. This fiber content also improves the satiety level and helps in weight loss diet of an individual. Pulses also have a low glycemic index. It can only cause a small rise in blood sugar level whereas high GI can cause a sudden hike in blood sugar level. It helps the people who are not the patient of diabetes.
Quinoa is a seed-like edible food which has a total 21 grams of carbohydrate. It identifies the daily requirement of a person. This helps in various health diseases and in prevention and cure of constipation. It also helps in reduction of cholesterol level and high blood pressure. It promotes an increase of weight but it is a healthy weight. The high carbohydrate level in quinoa helps an individual to feel fuller for a longer time and reduces the intake in between the meals which helps in weight loss.
Oats contain a total 27 grams of carbohydrate. Such an amount of carbohydrate might not fit in the diet but actually helps in minimal levels. The carbohydrate present in oats contains soluble fiber called beta-glucan. Beta glucan is directly related to insulin levels and helps in improving the insulin. Insulin content is helpful in reducing blood sugar levels. There is advice for those who are suffering from type 2 diabetes to eat food that contains beta- glucan.
These were some carbohydrates rich Indian Food. For a balanced diet, these food items with other nutrient rich food must be consumed. But if you are trying to lose weight, you must avoid these carbohydrate rich Indian food items. For more information related to this topic you can contact Shiva Shakti.