These Various Choices of Carbohydrate Sources That Are Healthier Than Rice

Rice is the staple food of most people in Indonesia. However, that does not mean that carbohydrate sources rely solely on rice. Moreover, white rice is said to increase the risk of health problems. Let's check 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 carbohydrate often goes unnoticed. For example, if you eat white bread in the morning, eat white rice in the afternoon, and burgers at night.

Various Sources of Carbohydrates Besides Rice

Food sources, including good carbohydrates, are slow to be absorbed by the body and contain lots of fiber. For example whole wheat, grains, fruits and vegetables. There are a variety of benefits of this type of carbohydrate, including reducing the risk of heart disease, controlling weight while preventing colon cancer. Meanwhile, bad carbohydrates that can increase various risks of disease are carbohydrates from processed foods and do not contain fiber. For example white rice and white bread. Here are some 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. Corn processing by boiling or baking, to get the benefits.

• Potato

Potatoes contain vitamin C and potassium, and 4 grams of fiber when consumed with the skin. Instead of being served as mashed potatoes, try slicing the potatoes into small squares. Then, coat with olive oil and bake until cooked.

• Sweet Potato

One cooked yam 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 put it in salad or soup.

• Red beans

Besides being high in protein, red beans also contain 22% carbohydrates, minerals, and vitamins. But be careful, do not consume raw red beans because of the risk of causing poisoning.

• Cereals

Choose whole-grain cereals that contain 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% good carbohydrates, it is also a source of fiber and protein. The content that is gluten-free 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 health, 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 cake ingredients.

• Orange

Besides containing water and fiber, it turns out that oranges contain 11.8% carbohydrates. In addition, this fruit is also rich in vitamins C, B and potassium. In addition to increasing iron absorption from food, this fruit also helps 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, these colorful apples 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.

Now, after knowing the various food sources of carbohydrates, you can start to replace rice or white bread. It is hoped that good carbohydrate intake can support your health. However, if you have special health conditions, you should consult a doctor before consuming these carbohydrate sources.