Carbohydrates are essential for a healthy and well-balanced diet. Carb food provides energy to our bodies and keeps the blood sugar at the appropriate level. Depending on your purpose (gain weight, maintain weight, get shredded, etc.), you may need different amounts of carbs for your body. For example, when bodybuilders are in the off-season, they focus on eating high amounts of carbs to stay filled and have enough energy for heavy training. When they are cutting to prepare for the stage, they reduce the amount of carbohydrates, keeping the protein on the same level.
Cheat meals allow you to try all the carbs you want. It's not only about complex carbs but about sweets and high-calorie meals. Bodybuilders are those who enjoy such meals the most as they stop starving and get the food they have been dreaming of for a long time.
Check out the examples of the most popular carbohydrate sources and their benefits
Still, having a list of options is only half of the way. You should also understand how to combine them with the rest of the food, receive satisfaction with your food, and achieve your goals. For example, if you choose sweet potato, you should understand what recipes it can be used in. In this article, we will dive into the topic and explain how healthy carb options can be used.
Sweet Potato - An Alternative to Classic Potato
Baked sweet potato with chicken and vegetables can make a nice post-workout meal. One large potato will bring you around 38 grams of carbs, which means two of them will be more than enough for a meal. Whether you need healthy carbs for weight loss or you want to keep the number of calories to maintain weight, sweet potato is exactly what you need. It contains vitamins A and C, giving you enough energy during the day. This carb source is good for lunch and dinner when you need to restore energy but avoid overeating.
Brown Rice and Quinoa - High-quality Grains
Healthy eating is not about having the same products and meals all the time. When you get white rice and pasta as carb sources and it does not satisfy you, you should change the game and add something new. Brown rice and quinoa stand out as side dishes for most meals. Brown rice contains antioxidants while quinoa has minerals, potassium, magnesium, and phosphorus. Moreover, you'll have around 8 grams of protein per cup. It means you don't have to look for a protein source to add to quinoa in your recipes. You can mix cooked grains with chopped tomatoes, tomato sauce, avocado, and chopped onion, and add some spices of your choice. It will be a nice vegetarian meal that contains carbs, minerals, and fiber. Ideally for dinner.
Brown rice, on the other side, is used in addition to protein sources. Sportsmen prefer to combine brown rice with chicken and salad, making it a classic dish for weight gain. It makes a balanced diet, keeping you full and giving you enough energy to keep up during the day. However, if you want to discover more healthy carbs for weight gain and get clean muscle mass, try our muscle gain diet. We change meals daily, offering you new options and balancing the overall calorie count, as well as proportions of protein, carbs, and fats. You will see how many grams of carbs per meal you get and how it stimulates you to gain weight.
Oats - #1 Option for Breakfast
If cereal with milk is the first option for kids and teenagers, oatmeal is the #1 preference for older generations. Oats are high in carbs and also contain a lot of fiber (around 16,5 grams per cup). The only problem with this source of complex carbohydrates is that it lacks taste. Still, this is not a big deal. You can easily add taste to your oatmeal by mixing it with other ingredients. Here are some cool options to try:
Bananas, making your oats more soft
Chocolate, adds sweetness and offers an alternative source of fats. Perfect in the morning.
Berries. Mix different types of berries for a better flavor.
Nuts and seeds as sources of unsaturated fats.
We should also mention oatmeal pancakes as an alternative to classic oatmeal dishes. In a blender cup, mix oatmeal, eggs, milk, and a bit of salt. Mix till you have a homogeneous mass. Cook it in a pan, adding coconut oil or butter. Serve with honey or your favorite syrup.
What to Avoid When Balancing Carbs in Your Diet?
When you have so many options to choose from, it's essential to understand what each component gives to your body. If we talk about carbs, we mean energy for weight lifting, running, and doing daily activities. High-carb foods fit into the diet when you use them in the right amount and use the provided energy. Moreover, you have to know what should be avoided.
First and foremost, stay away from processed foods. Cakes, biscuits, cereal, lemonade, chips, and other junk food should be minimized as much as possible. It doesn't mean you can't have simple carbs, but you can change the sources you get them from (fruits instead of sweets, honey instead of cookies, etc.). It will make a difference for your body, as you will keep the blood sugar at the appropriate level and have enough energy during the day. Moreover, processed food usually contains lots of saturated fats and salt. It does not give us enough saturation, as we start feeling hungry an hour or two after eating fast food or sweets.
Second, don't skip your meals. Healthy weight management is possible only when keep the calorie count and eat on time. People usually have from 3 to 5 meals a day. If you eat 5 times per day, you usually have 3 main meals and 2 snacks. Snacks help you avoid hunger, so you don't lose focus and avoid getting angry for no reason. Create a schedule for each day of the week or the whole week at once, so you won't miss a meal and get enough carbohydrates, protein, and fats. Even if you are low in carbs following a keto diet, you still have to manage when to eat.
If you don't have enough time to cook and manage your meals, there's always an option of getting a complete meal plan. Our weight maintenance meal plan contains all the needed components to keep you in shape and fill your body with all the key components. You can get a trial for a day or a week, or order a plan for 28 days. Every day, you'll have a different compilation of meals, including breakfast, lunch, dinner, salad, and snacks. Healthy foods we use will help you stay healthy and eat carbs without fear of eating too much.
FAQ
What carbs are considered the best for energy?
The best option for the energy boost is to mix simple and complex carbohydrates. For example, if you eat whole-grain toast with banana and peanut butter, you will have two types of carbs combined.
What foods are good for fueling your body with carbs?
Whole-wheat carb sources (pasta and bread), brown rice, and oatmeal will feed your body by giving you not just carbs, but also providing enough vitamins, minerals, and fiber.
Is high carb food effective for weight maintenance?
When maintaining weight, it's essential to keep carbs on the appropriate level. If you hit the gym, run, or swim, consider eating more carbs before the training session.
How much carbs to eat for weight loss goals?
If your objective is to lose weight, you have to reduce not only the amount of carbs but also the whole calorie count.
