TOP CARBOHYDRATE SOURCES FOR A PLANT BASED DIET

Shifting to a plant-based diet can cause a lot of confusion. There should be enough nutrients in your body while you are consuming plant-based products that you remain healthy. People try to find the top sources of each nutrient that is essential for our bodies and then inculcate them into their diets. One such extremely important nutrient is the carbohydrate and the consumption of complex carbohydrates is an integral part of a sustainable and healthy diet. Complex carbohydrates are essential even if you are not a devout follower of a plant-based diet.

Complex carbohydrates are an essential element that makes your plant-based diet whole. Risk of heart diseases get reduced significantly with the consumption of these nutrients and muscles also feel stronger. These complex carbohydrates are also known as polysaccharides that are made out of fiber and starch. These provide the required energy to your body and are mostly found in whole grain foods or plant products. If you don’t want to have any negative implications of consuming carbs, you can opt for a keto or a low carb diet but cutting out carbohydrates entirely is not a wise decision and can cause major health complications.

There are various plant and whole-grain sources to consume these carbohydrates and some of them are:

  1. OATS

Oats which can be regarded as a healthy and full meal on their own are one of the richest sources of carbohydrates. These whole-grain foods not only contain carbs but are also quite rich in vitamins and other antioxidants. It is very easy to inculcate oats in our daily plant-based diet by consuming them as breakfast or a snack. Oats have 66% complex carbohydrates out of which 11% is fiber which is one of the healthiest sources in a plant-based diet. Oats are also rich in proteins making them a full-fledged healthy snacking item. These are advisable by dieticians and doctors when you are trying to lose weight or control the blood sugar level of your body.

 

  1. QUINOA

In recent years, the rise of healthy and filling seeds is evident. Just like chia seeds, quinoa has also been seen taking over the market and dominating people’s diets. A plant-based diet allows you to consume seeds and quinoa happens to be one of the best sources of carbohydrates in it. this is a special type of seed, also known as pseudo-cereal, which is basically when you consume a seed like a grain. Quinoa is getting incredibly popular these days because of the major health benefits it poses. It contains around 22% carbs which are considered high and there are other nutrients like proteins and fiber attached to it as well. It is also a famous part of gluten-free diets and thus helps in losing weight.

 

  1. BLUEBERRIES

Who doesn’t like blueberry cheesecake or blueberries in any form of dessert? Blueberries are one of the most vivid ingredients when it comes to baking because of the numerous advantages it has. It has an extremely high content of plant-based nutrients within it and that is why are sometimes called superfoods. With around 14.5% carbohydrate content in it, blueberries happen to be the best snacking food items rich in low-carbs which are watery and keeps us hydrated and fresh. Being rich in Vitamin C and K and manganese, blueberries pose to be a fruit that is apart from being delicious, is also super healthy. These blueberries have antioxidants which make them a good source to consume and keep us healthy and safe.

 

  1. BEETROOT

When you decide to opt for a plant-based diet, having salads is something very common. With dressing and nice flavors, even the most boring salads become delicious. Beetroots are an essential part of it and they are one of the richest sources of carbohydrates in our diet. These beetroots have about 8-10% carbohydrates and fiber in their raw or cooked form and they also include other nutrients like vitamins or other minerals. It has antioxidant properties as well and they ensure that the blood pressure levels in your body remain low and you stay healthy and going. Beet juice and beetroots, in general, contain inorganic nitrates which are healthy and extremely essential.

 

  1. APPLES

One of the most delicious fruits with a sweet and savory taste, apples are something we have been eating ever since we were small. Our moms made us consume at least one apple every day because of the innumerable health benefits it has. With about 13-15% carbs, apple manages to inject a lot of nutrients into us with carbs being the most dominant one. The crunchy and sweet texture of the apple ensures that we have a good time having this fruit. Apples have a lot of vitamins and are thus highly advised to consume in our general or plant-based diets as well. Our blood levels stay in control and apples ensure that we don’t gain a lot of weight.

 





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