Are you smarter than “Smart Carbs”?

Well, are you smarter than Smart Carbs?

 

It’s always good to add some variety and experiment with healthy foods.

Try five nutritious smart carbs:

  1. Beans and legumes
  2. Sweet potatoes
  3. Ancient grains
  4. Sprouted grains
  5. Steel-cut oats


Benefits of beans and legumes are:

  • High in fiber.
  • Source of protein.
  • Taste great.

Examples:

Lentils
                                                    Green peas

Black beans
                                           Kidney beans

Navy beans
                                            Lima (fava beans )

Black-eyed peas/cowpeas                   Garbanzo beans/chickpeas

 

Benefits of sweet potatoes are:

  • Very high in phytochemicals and vitamins (orange and purple).
  • High in vitamins C, A, B6, potassium, and manganese.
  • Slow-digesting and high in fiber.
  • Versatile, nutrient-dense, and tasty.

 

Benefits of ancient grains:

  • Packed full of fiber & nutrients.
  • Taste good, and
  • Higher in protein than modern grains.

Examples:

  1. Toasted buckwheat
  2. Millet
  3. Whole oats
  4. Quinoa
 Red, black, multi.

 

Benefits of sprouted grains:

  • Decrease blood pressure.
  • Improve glucose control.
  • Decrease cholesterol and triglycerides.
  • Improve immune function.
  • Protect against fatty liver.

They are soaked for about 24 hours, and allowed to germinate for about one week, which make them:

  • More digestible.
  • Have increased vitamin and mineral content.
  • Better protein quality.
  • Have increased soluble fiber.

 

Benefits of Steel-cut oats:

  • great source of fiber
  • more protein than any “popular” cereal.

 

Here’s a comparison of 4 types of oats, from most to least processed.

  1. Instant oats
  2. Rolled oats
  3. Steel-cut oats
  4. Whole oats

Now go ahead and start experimenting. Let me know what you think.

 

Until next time . . .

 

References:
Precision Nutrition
Women’s Health Magazine