8 Carbs You Should Include In Your Diet

Written by Dr. Ahmed Zayed
8 Carbs You Should Include In Your Diet

The recent studies have shown that taking a low carb diet helps one to lose weight. However, it is important to know that we are not able to survive without including carbohydrates in our diet. Carbohydrates provide the body with energy that enables one to take part in a physical activity. The carbs that are contained in processed foods can be broken down into fiber and sugars. Fiber is important in improving immunity but added sugars should be avoided.

The carbohydrates that should be included in the diet include:

1. Beans


It is advisable to take any type of beans as they provide the body with a small amount of sugar and increased fiber. This includes the pinto, black, kidney and garbanzo beans. Studies have shown that an ounce of black beans provide the body with 7 grams of carbohydrates and two of this is fiber. Beans are also known to provide the body with proteins. Studies reveal that the people who take beans usually eat more but weigh less than the people who avoid taking beans.

2. Squash


Squash is a good source of carbohydrates because it contains less sugar and an increased fiber. Studies have shown that the amount of carbs in a cup of butter nut cubes that are cooked is 22 grams and more than six are fiber. The bright color of squash and butternuts shows the presence of carotenoids and this are anti-oxidants that help the body to fight diseases.

3. Oatmeal


Oatmeal provides the body with a lot of fiber and this helps to improve immunity. This fiber helps to improve the condition of the heart by reducing cholesterol and to maintain weight. It is important to avoid using a lot of toppings that are sweetened as this will increase the amounts of sugar that is ingested.

4. Popcorns


This is a type of whole grain and it is advisable to take the popcorns that are air popped. This helps one to avoid taking a lot of sodium and fat as this may cause diseases in the body. One cup of popcorns contains 6 grams of carbohydrates, with 1 being fiber and having 31 calories.

5. Quinoa


Quinoa can be taken with curry, lime or chick peas. One cup of quinoa contains approximately 5 grams of fiber. Quinoa is also a good source of proteins and it contains all the amino acids that are essential. These are the ones that cannot be manufactured in the body but they have to be taken from foods.

6. Sweet potatoes

Sweet potatoes

All potatoes should be taken with the skin on as they are a good source of fiber. Sweet potatoes are also known to have the colorful carotenoids that are contained in squash. This provides the body with antioxidants that help in fighting diseases. Sweet taters are good sources of proteins, potassium and vitamin C.

7. Bananas

Bananas Diet

Bananas provide the body with natural sugars in form of carbohydrates and this can be termed as a good rival of sports drink. These are used by athletes as they are a good source of energy for the body. A medium banana has been shown to provide the body with 3 grams of fiber and an increased dose of vitamin B6. These vitamins perform more than 100 functions in the body and they also help to improve immunity.

8. Berries


Any type of berries has been shown to provide the body with anti oxidants and vitamins. This is powerful disease fighting agents as they help to improve immunity. Blue berries are the best because one cup will set one back with 84 calories. It is also advisable to take one serving of a small super fruit at least once a week as this help to improve the cognitive function with increased age.

The signs that show that an individual should be taking more carbs in the diet

  • The people who have a bad breath are advised to take plenty of carbs.
  • When the exercises are slipping and this is because there is reduced energy in the body.
  • The people who feel fuzzy or cranky in terms of feeling stressed, fatigued and irritable.
  • When the digestive system is irregular in that pone gets constipation on and off.


Taking plenty of carbs in the diet is not advisable as they are the major cause of diseases like heart conditions and obesity. However, it is advisable to take the carbs that have a low fat as they help the body to function well. These are carbohydrates that contain more fiber than the sugars. The foods that provide the body with low carb diet include bananas, sweet potatoes, berries, pop corns, quinoa, beans, squash and oatmeal. The signs that show that a person should take plenty of loc carbs in the diet include feeling cranky of fuzzy, having constipation, having a bad breath and reduced activity.


Contributor : Dr. Ahmed Zayed ()

This Article Has Been Published on October 24, 2014 and Last Modified on November 26, 2018

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain Shams University. You can connect with him on Linkedin.

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