Today I am going to tell you about the 15 best sources of Carbs, Protein and Fats. These healthy carbohydrate, protein, and fat rich foods will help you to achieve your weight loss, muscle building, and healthy eating goals.
Carbohydrates provide fuel and energy for the central nervous system and working
muscles. More importantly, they prevent protein from being used as an
energy source. This also enables fat metabolism.
Carbohydrates are of two types : Complex Carbs (whole carbs)
Simple Carbs (refined carbs)
Refined carbs are processed. Their natural fiber has been stripped out. Examples include sugar-sweetened beverages, white bread, pastries, white rice, etc.
15 Starchy or Complex Carb Foods
- Oatmeal (old fashioned or Steel Cut)
- Yams (almost same as sweet potatoes)
- Brown rice (love basmati, a long grain rice)
- Sweet potatoes
- Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
- White potatoes with skin (glycemic index be damned!)
- 100% whole wheat bread
- 100% whole wheat pasta
- Beans and lentils (great for healthy chili recipes)
- Cream of rice hot cereal
- Quinoa
- Couscous
- Pumpkin
- Butternut squash
- Fresh beets
Include these complex carbs in your diet. Complex carbs are better than
simple carbs. Complex carbs are also good for diabetic people because
they do not boost insulin levels.
Following are two foods extremely rich in carbohydrates , but we don’t
recommend you to consume them as often as the ones mentioned above since
they don’t contain the good type of carbs.
- White Rice
- White Bread
Consumption of refined carbohydrates is associated with serious health issues like diabetes and obesity.
Sugars are simple carbs. And they are bad. At least, most of them.
Simple carbs means simplistic nutrition. Some of these might occur
naturally in milk, but most of the simple carbs are added to processed
foods. Some of these include raw sugar, high-fructose corn syrup, brown
sugar, glucose and sucrose, and fruit juice concentrate.
15 Carb Rich Fruits
- Grapefruit
- Apples
- Blueberries
- Cantaloupe
- Oranges
- Bananas
- Peaches
- Grapes
- Strawberries
- Pineapple
- Black berries
- Plums
- Pears
- Acai berries
- Mango
Vegetables are an essential part of a healthy low-carb diet, but
sometimes we’re stuck with decisions we might regret later. Some
vegetables are high in sugar and don’t cut it nutritionally – so we need
to weed them out. Make sure to be careful when eating vegetables as
their carb counts do add up quickly. Click this link for the Best Vegetables Lower in Carbs but high in Nutrients
Top 15 Protein Rich Foods
Protein helps build muscle health. But are you taking enough of it?
And what are the best high protein foods you need to take to get enough
of it?
That is what we’ll discuss here. Keep reading. Here we mention some of the best protein rich foods that you should put on your grocery list!- Eggs
- Whey protein (protein powder supplement)
- Chicken breast
- Salmon (wild Alaskan)
- Turkey breast
- Canned tuna (solid white)
- Nuts (walnut, almonds, pecans)
- Pumpkin Seeds
- Tofu
- Seitan
- Top round steak (grass fed beef)
- Flank steak (grass fed beef)
- Cod fish
- Greek yogurt
- Rainbow trout
15 Healthy Fat Sources
The right kinds of fats help increase satiety, maximize your
metabolism, protect against heart disease, speed nutrients through your
body, and improve your fat-soluble vitamin uptake.
- Flax seed
- Almonds
- Olive oil
- Avocado (see our delicious avocado ice cream recipe)
- Walnuts
- Virgin coconut oil
- Salmon (wild caught)
- Peanuts
- Clarified butter
- Ripe olives
- Peanut oil
- Hemp seed oil
- Pecans
- Cashews
- Dark chocolate
What About Fiber?
Luckily when you choose the foods in the healthy carb category, they also supply your body with more than enough fiber both soluble and insoluble. Just focus on eating a variety of vegetables and fruit with some complex carbs added in each day.
These lists certainly aren’t definitive but they can be a great guide for those trying to clean up their diets, remove processed foods, and satisfy their daily macro amounts.
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