6 High Carb Low-Calorie Foods: Easy to Get
Wednesday, May 8, 2019
If you're seeking a quick burst of energy or to raise low blood sugar levels without the extra calories, high-carbohydrate, low-calorie foods are often good choices. Low-calorie, high-carb foods can help you lose weight when eaten as part of a reduced-calorie diet or they can provide quick energy, without the extra calories, for physically active adults seeking healthy weight management.
In addition to low-calorie carbs, choose a variety of healthy proteins and fats to maximize satiety and to help meet your daily nutrient needs.
All 3 macro-nutrients (carbohydrates, protein, and fat) are needed for numerous bodily processes, so in general, it is important to include sufficient amounts of each in your diet.
In some cases, however, you may want to reduce your fat intake and increase your carbohydrate intake. In this article, I will list out foods that are high in carbs and low calorie.
In addition to low-calorie carbs, choose a variety of healthy proteins and fats to maximize satiety and to help meet your daily nutrient needs.
All 3 macro-nutrients (carbohydrates, protein, and fat) are needed for numerous bodily processes, so in general, it is important to include sufficient amounts of each in your diet.
In some cases, however, you may want to reduce your fat intake and increase your carbohydrate intake. In this article, I will list out foods that are high in carbs and low calorie.
1. Great Grains
Whole-grain bread, plain air-popped popcorn, and brown rice cakes are all low-calorie whole-grains that help boost your low blood sugar without the extra calories. The fiber found in these grains boosts satiety, but fiber calories aren't fully absorbed by your body - which is beneficial for healthy weight management.
A slice of whole-grain bread generally contains about 70 calories, 1 cup of plain air-popped popcorn provides about 30 calories per cup and one brown rice cake contains about 35 calories.
Read also: Calorie in Low-Calorie Frozen Pizza
2. Starchy vegetables
Sweet potatoes, ordinary potatoes, and parsnips are examples of starchy vegetables that are low calorie but high in carbs. A medium-sized baked sweet potato has 24 g of carbs, 0 g of fat and 2 g of protein.
Other vegetables such as beets, onions, and kale are not as rich in carbs as starchy ones, but they do still contain significant amounts. It is generally advised that you should aim to eat at least 3 servings of veggies per day.
They are low in calories, bursting with nutrients and are very versatile. Aim to eat a wide variety, including starchy root vegetables, leafy greens, and fruit vegetables.
3. Daily Nutrient Needs
Many low-calorie, high-carb foods contain little protein and dietary fat. Getting the right balance of protein, carbs and fat maximizes satiation and helps meet your daily nutrient needs.
The Institute of Medicine suggests that adults get at least 130 grams of carbs daily, women get at least 46 grams of protein, men get at least 56 grams of protein daily and all adults obtain 20 to 35 percent of their daily calories from dietary fat.
Although low-calorie diets contribute to effective weight loss, Harvard Health Publications advise that women consume at least 1,200 calories daily and men get at least 1,500 calories a day unless medically supervised.
4. Fresh Fruits
While certain fresh fruits contain fewer calories than others, fresh fruits, in general, are high-carb, low-calorie foods. Examples of fruits that contain fewer than 70 calories but provide about 12 to 15 grams of carbs per cup include apples, strawberries, cantaloupe, and honeydew melon.
When seeking high-carb, low-calorie fruits, stay away from dried fruits and fruit juices -- unless diluted with water -- because they often contain significantly more calories than fresh fruits.
5. Fat-Free Milk
Fat-free, or skim, milk provides about 12 grams of carbohydrates but just 80 calories. Furthermore, skim milk is rich in dietary protein, which increases satiation and helps your body burn extra calories, according to a 2008 review published in "The American Journal of Clinical Nutrition." In comparison, whole milk contains about the same amount of protein and carbs but 150 calories per cup.
Read also: Low-Calorie Foods that Make You feel full
6. Brown rice
A cup of cooked brown rice has 45 g of carbohydrate, 2 g of fat and 5 g of protein, making it a great source of carbs. Together with this, it also has some vital nutrients such as manganese, magnesium, phosphorus, and selenium.
White rice also provides approximately the same number of carbs that brown rice does, however it is generally recommended that you eat brown rice whenever possible.
This is because it is far less processed and retains all parts of the grain, including the bran, germ, and endosperm. It also contains much more fiber, has less of a dramatic effect on blood sugar levels and is a better source of vitamins & minerals.
Read also: Here are 6 Lists of High-Fiber, Low-Calorie Foods that You should know About
Read also: Here are 6 Lists of High-Fiber, Low-Calorie Foods that You should know About
Aim to eat rice together with plenty of vegetables and a lean protein source such as chicken, fish or eggs.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Healthy-best.blogspot.com does not claim responsibility for this information.