Why are carbohydrates so crucial? According to registered dietitian Caroline Susie, they serve as our "primary energy source." Carbs are the most efficient fuel for our brain, nervous system, and muscles during physical activity. In fact, the brain requires approximately 110 to 145 grams of carbohydrates daily, as noted by Shelly Wegman, a registered dietitian with UNC Rex Nutrition Services.
While our bodies can derive energy from fats and proteins, Wegman stresses that carbohydrates are vital for brain function, which is essential for overall well-being. Insufficient carbohydrate intake can lead the body to draw energy from muscle tissue, making carbs important for muscle maintenance and daily energy levels.
Not all carbohydrates are created equal, however. Experts advise opting for complex carbohydrates, which are rich in fiber and protein, to maximize health benefits.
### Choosing Healthier Carbohydrates
Complex carbohydrates, which include fiber and protein, help keep you feeling full and have a lesser impact on blood sugar levels. Carbohydrates consist of starches, sugars, and fiber. The body converts starches and sugars into glucose for energy, while fiber remains undigested.
Simple carbohydrates, which contain less fiber, can cause rapid spikes in blood sugar, while the higher fiber content in complex carbs slows digestion, helping to stabilize blood sugar levels. This added fiber not only promotes satiety but also supports weight management and gut health.
Many carbohydrate-rich foods also provide significant protein, particularly those that are complex carbs. Consuming carbohydrates alongside protein enhances muscle protein synthesis, making this combination beneficial for those looking to build strength or maintain muscle mass as they age. This is especially relevant for individuals following vegetarian or vegan diets, who often obtain their protein from carbohydrate-rich sources like beans, lentils, nuts, and seeds.
### High-Protein Carbohydrate Foods
While it may seem contradictory, high-protein carbohydrate foods do exist. These complex carbohydrates are typically high in fiber and offer benefits for blood sugar control and heart health. Here are some top choices:
- **Greek Yogurt**: Often considered a dairy product, Greek yogurt is a standout for its protein and carbohydrate content, offering about 8 grams of carbohydrates and up to 20 grams of protein per cup.
*Cottage Cheese**: Similar to Greek yogurt, cottage cheese provides a comparable amount of protein and carbohydrates, making it a versatile option for various meals.
**Lentils**: A powerhouse of nutrition, lentils deliver around 12 grams of protein and 23 grams of carbohydrates per half-cup serving, along with 8 grams of fiber.
**Chickpeas**: These legumes are rich in both carbohydrates and protein, with 7 grams of protein and 20 grams of carbohydrates per half-cup serving, plus over 6 grams of fiber.
**Beans**: Varieties like black beans, kidney beans, and pinto beans are excellent sources of plant-based protein, carbs, and fiber. Black beans, in particular, are noted for their higher protein and fiber content.
**Quinoa**: Technically a seed, quinoa is often used as a whole grain and contains 8 grams of protein, 5 grams of fiber, and about 40 grams of carbohydrates per cooked cup.
**Chia Seeds**: These tiny seeds are nutrient-dense, providing 6 grams of protein, 10 grams of fiber, and 12 grams of carbohydrates in a standard 2-tablespoon serving.
**Pumpkin Seeds**: While lower in carbohydrates, pumpkin seeds are high in protein, offering 8 grams per ounce, along with 2 grams of fiber.
**Edamame**: These immature soybeans are rich in protein and carbohydrates, with about 19 grams of protein and 14 grams of carbohydrates per cooked cup.
**Green Peas**: Often classified as legumes, green peas provide nearly 9 grams of protein, 9 grams of fiber, and 25 grams of carbohydrates per cooked cup.
**Potatoes**: Starchy vegetables like potatoes and sweet potatoes are lower in protein but can still contribute to the overall protein content of a meal.
Incorporating these high-protein carbohydrate foods into your diet can enhance your nutrition while providing the energy and muscle support your body needs.
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