Carbohydrates are a key part of a healthy, balanced diet. They are a vital source of energy, helping us tackle our busy routines throughout the week. Without them, it’s likely we’d start to feel tired and irritable, so it’s definitely worth filling our plate with lots of them, despite what 2000s diet culture tried to teach some people. ‘between us. But that said, not all carbohydrate sources are equal. Here’s what you need to know about the healthiest ones, plus ideas for tasty and healthy vegan recipes.
Why do we need carbohydrates?
When carbohydrates enter the body, they are broken down into glucose, a type of sugar that the body needs for energy. This is very important: our brain depends on glucose to function properly. Even at rest, the brain uses about 20 to 25 percent of the body’s glucose.
That said, it is possible that the body uses other nutrients for energy, such as protein and fats, but it is important to note that these have other important functions in the body, which is why a balanced diet is so essential. “Because protein is vital for many other essential functions, such as building and repairing tissues, the body prefers not to use it for energy,” notes Medical news today.
What is a healthy carbohydrate?
There are different types of carbohydrates. Simple carbohydrates, for example, contain one or two sugar molecules that are easy to digest. Fruits and fruit juices are an example of simple sources of carbohydrates.
Then there are sources of complex carbohydrates. These are foods with a longer chain of sugars and they also contain fiber and starch. Many vegetables, whole grains and beans are sources of complex carbohydrates.
And finally, there are refined carbohydrates. These are foods that have undergone a refining process, which results in the removal of most of their beneficial nutrients and fiber. White bread is an example of refined carbohydrates.
While there’s nothing wrong with eating refined carbs in moderation, the healthiest types of carbs are complex, but simple carbs can also be beneficial (if they come from fruit, for example). “The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates: vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains taking up about a quarter on your plate » Harvard Health Remarks.
7 Vegan Recipes with Healthy Carbs
Eating healthy foods doesn’t always mean a pile of steamed vegetables on the side of the plate. You can prepare many creative and delicious dishes with nutritious carbohydrate sources, like quinoa, oats, sweet potatoes, etc. Find some of our favorite vegan recipe ideas below.
Nadine Horn and Jörg Mayer
1 Quinoa and Chickpea Burgers
Quinoa is a source of complex carbohydrates, but it is also a source of protein, vitamins and minerals, including B vitamins and calcium. There are many ways to serve this ultra-nutritious ingredient, but these burgers are arguably some of the best. They’re delicious on the barbecue, but if the weather isn’t great, they also cook well on the pan.
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2 Sweet Potato Tacos
Sweet potatoes are another nutritious source of complex carbohydrates. Not only do they contain dietary fiber, but they are also a good source of vitamin A, vitamin C, potassium, vitamin B6, and antioxidants. Sweet potatoes are an incredibly versatile ingredient, but when you want something quick and tasty, you can’t go wrong with this smoked taco recipe.
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Jackie Sobon
3 Lemon Quinoa Bites
For on-the-go energy, whip up a batch of these nutritious and zesty lemon bites, which feature two sources of complex carbohydrates: oats and quinoa. They also contain dates for added sweetness and nutrition, as well as raw almonds for extra protein.
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4 5 Ingredient Banana Bread
Bananas are a good source of carbohydrates: they are high in fiber and contain important vitamins and minerals, such as potassium, vitamin B6 and vitamin C. Although they are a delicious snack on their own, you can also prepare a delicious sweet. treat them by baking them in banana bread. This simple five-ingredient recipe is easy to make, flavorful, and gluten-free.
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The new nourishing
6 Beef beet burger
Arguably one of the best and tastiest ways to eat nutritious food is in burger form, which is why we have another barbecue-friendly recipe on this list (but you can also cook it on the grill in winter !). This patty contains several healthy ingredients, including flaxseed, red onion, black beans and beets, a complex carbohydrate.
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Ashley Madden
7 Buttermilk and Buckwheat Pancakes
If you’re looking for Sunday brunch inspiration, look no further. It’s the right one. Made with whole-grain buckwheat, a complex carbohydrate, along with bananas, chia seeds, and brown rice flour, this recipe is packed with nutrients. Plus, it’s so delicious you’ll ask for seconds every time.
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To learn more about vegan nutrition, read:
Charlotte is a writer and editor based in sunny Southsea on the south coast of England.
