9 foods rich in healthy carbohydrates that are good for your health

Trends in the world of wellness come and go faster than we can track them: in one day, out the next. While protein is having a moment today, carbohydrates have a history of being demonised; bread, pasta, crackers (not to mention pizza) often end up blamed for everything from weight gain to blood-sugar spikes and inflammation. While low-carb diets have always been popular, there are those who eliminate carbohydrates altogether, like the keto diet. What we don't account for is that healthy carbohydrates are one of the macronutrients (along with protein and fat) essential for our bodies. Your body breaks them down into glucose, the fuel your cells rely on for steady energy. In fact, 45-60% of our daily energy intake should come from this very category of nutrients. Certain carb-rich foods, especially those high in complex carbs and fibre, keep you full longer. They also contain vitamins and minerals that keep blood sugar levels more stable and are beneficial for our overall wellbeing. But which ones should you choose? And why are they so good for us? Here are nine healthy carbohydrates worth bringing back into regular rotation and why they deserve the spotlight.

1. Millets

Rich in protein, amino acids and minerals such as magnesium, phosphorus, iron and B vitamins such as folate (vitamin B9), millets not only strengthen hair, they are also rich in antioxidants that protect the skin against free radicals, have a low glycemic index, help lower bad cholesterol and are gluten-free, making them ideal for people with intolerances.

2. Oats

Whether you pick the whole gran, groats to cook like rice or use the flakes for oatmeal or muesli, oats are naturally rich in fiber, protein and beta glucans. These soluble fibres help keep your gut healthy, support your immune system and most importantly, lower LDL (the “bad” cholesterol.)

3. Sweet potatoes

Sweet potatoes are packed with antioxidants and vitamins, including vitamin C for skin protection and vitamin A from beta-carotene for firm, healthy skin and strong vision. With around 20 grams of carbohydrates per 100 grams, they’re a true beauty food. Enjoy them baked, boiled with the skin on, mashed or blended into a velvety soup finished with Parmesan, nutritional yeast and a mix of sunflower and pumpkin seeds for an extra boost of nutrients.

4. Buckwheat

Buckwheat is naturally gluten-free and has nothing to do with wheat despite its name. This nutrient-dense pseudo-cereal is richer in minerals and antioxidants than most grains and it offers easily digestible protein plus plenty of filling fibre. It supports steady blood sugar and is great for heart health. You can also find store-bought pasta made of buckwheat, which cooks beautifully and has a satisfying, nutty flavour.

5. Quinoa

Even though quinoa is about 70 percent carbohydrates, it’s also an excellent source of plant protein and fibre, which keep you full and help prevent overeating. This mineral-rich pseudo-cereal (reportedly a daily staple for Jennifer Aniston during her Friends years) supports steady blood sugar and is great for heart health.

6. Spelt

In Korea, the home of K-beauty, spelt has become an obsession. It’s packed with antioxidants, vitamins, minerals and protein and is low in sugar and calories. It supports your bones, muscles, immune system and heart. It’s genuinely delicious and easy to use. Add it to salads, soups and baked casseroles or try making creamy “farrotti” with spelt that can hold its own against a classic risotto.

7. Brown rice

Brown rice has a lower glycemic index than white rice, is naturally gluten-free and delivers gut-friendly fibre. Its nutty flavour, B vitamins and minerals like potassium, magnesium and phosphorus make it a staple worth keeping in regular rotation. Pair it with legumes such as peas, beans or lentils and add vegetables like broccoli or Brussels sprouts. Finish with a drizzle of extra-virgin olive oil for a wholesome, satisfying meal.

8. Bananas

Bananas are naturally energising and contain about 20 grams of carbohydrates per 100 grams, mostly from starches and natural sugars. They’re also rich in essential minerals like potassium and magnesium, plus vitamin C and gut-friendly fibre that keeps you full. Choose them slightly underripe for a lower sugar content and if you’re blending them into a morning smoothie, pair them with Greek yogurt, chia seeds and nuts to slow down sugar absorption.

9. Potatoes

Potatoes may be simple, but when cooked well and paired wisely, they’re incredibly nutritious. They’re low in calories, high in fiber and packed with potassium, which supports healthy blood pressure, along with vitamin C for skin protection. Enjoy them boiled or baked with a drizzle of extra-virgin olive oil and pair them with a source of protein to keep blood sugar steady.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Nutritionist shares 10 protein-rich foods for muscle strength: From Greek yogurt to quinoa

Building muscle isn’t just about sweating it out at the gym; what’s on your plate matters just as much. In a conversation with Mint, nutritionist and founder of DtF, Sonia Bakshi, broke down the role of food in muscle strength, recovery and overall fitness. From protein-packed staples to smart pre- and post-workout meals, here’s her guide to eating for strength.

Why protein matters

“Nutrition and regular exercise are both very important for muscle building. A well-balanced diet that includes carbs, protein and healthy fats is the best for optimal results,” Bakshi explained. For most adults, she recommends 1–1.2 grams of protein per kilo of body weight per day. Spread across meals, that means around 15–20 grams of protein per meal.

10 high-protein foods for stronger muscles

Bakshi lists 10 everyday foods that can significantly boost muscle strength if included wisely in your diet:

• Eggs: Two eggs provide 12 g of protein. Add black pepper for better nutrient absorption.
• Chicken breast: One piece packs about 40 g protein. Marinate and grill or stir-fry for the best results.
• Greek Yogurt: 100 g offers 10 g protein. Strain homemade curd for a fresh batch; use leftover whey in smoothies.
• Quinoa: Not a complete protein alone, but combine it with dals or beans for a balanced meal.
• Chickpeas: One cup has 14 g protein. A chickpea salad with lemon and pepper aids absorption.
• Peanuts: 25 g protein per 100 g serving, plus healthy fats. Stick to unsalted versions.
• Buckwheat (Kuttu): Gluten-free, amino-acid rich. Ideal as porridge or cheela — avoid frying.
• Tofu: A complete protein that also keeps you full longer, reducing snack cravings.
• Nuts (Almonds, Pistachios, Cashews): Soaked nuts in the morning or raw ones on-the-go make for powerful snacks.
• Lentils: 9 g protein per 100 g cooked. Pair with rice (without starch) for a complete meal.

Can vegetarians build enough muscle?

According to Bakshi, absolutely. “It’s a misconception that vegetarian food lacks protein. Nature has given us abundant plant-based protein; we just need to combine them wisely,” she said. Options like soya, sprouts, curd, legumes, paneer, chickpeas, rajma, lobhia, nuts, seeds, quinoa, amaranth, and peas all provide high-quality protein. The only gap vegetarians must watch for is Vitamin B12, which requires supplementation.

Do you really need protein powders?

Bakshi believes most active people don’t. “Dals, paneer, eggs, fish — these are excellent protein sources. If each meal has 15–20 g protein, your daily requirement is met easily. Protein powders are only needed by bodybuilders and should be taken under a doctor’s guidance,” she explained.

What to eat before and after a workout

Before workout:

No gap before exercise? Eat a banana or a handful of soaked nuts.

40 minutes before exercise? Try a smoothie with yoghurt, fruit, seeds, and honey, or a banana shake.

After workout:

• Boiled eggs
• Chicken salad
• Chickpea salad
• Oatmeal with berries
• Dal cheela or besan cheela

The bottom line

Bakshi sums it up simply: strength is built in the gym but fuelled in the kitchen. The right mix of protein-rich foods, balanced meals, and smart snacking can help you build muscle sustainably — without the need for shortcuts.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Foods You Should/Shouldn't Eat On An Empty Stomach

Breakfast is undoubtedly the most important meal of the day, because it will set the tone for the rest of it depending on what you eat. The thing is that breakfast isn’t as simple as putting whatever you choose into your stomach. This list will show you 15 “Do and Don’ts” breakfast foods to keep yourself fueled correctly throughout the day:

DO # 1: Eggs

Eggs are full of protein and fats, as well as other vital nutrients that’ll give your metabolism something to work on as you go about your day. They’re also filling, meaning that you’ll feel fuller eating eggs quicker than you would eating other foods.  

 

DO #2: Watermelon food-eat-not-eat

Watermelons are great for waking your eyes up and setting the pace of your heart in the morning. That’s due to their high water and carotenoid content, which can help ward off eye-related diseases and even cancer. That’s without mentioning how good it tastes! 

 

DO #3: Oatmeal

If you fancy starting your day with something soft that isn’t going to irritate your bowels later on, you should definitely have oatmeal for breakfast. It contains hydrofluoric acid and lots of fiber, helping to decrease blood pressure, cholesterol and blood glucose levels. It’s also a great morning solution for diabetes.

DO #4: Blueberries

Blueberries have been found in studies to have a positive effect on blood pressure, memory strength and cognitive faculties. They also contain lots of fiber and a whole array of antioxidants that improve digestion and reduce inflammation. Try eating 8 grams of them per day for the greatest effects.  

 

DO #5: Cornmeal Porridge

The detoxifying agents in cornmeal porridge make it excellent for cleansing your body of harmful heavy metals. What’s more is that it has prebiotic properties that help the body to develop metabolism-boosting gut flora. It’s an extremely healthy breakfast option.  

 

DO #6: Honey

In addition to being a natural sweetener that’s much better for you than sugar is, eating honey helps with the body’s secretion of serotonin, which is the brain’s “happy” chemical. It also contains high antioxidant concentrations to fight against inflammation.  

 

DO #7: Buckwheat

Buckwheat is excellent for people who have an iron deficiency. It’s chock-full of mineral and protein, and it’s also gluten-free. The latter fact also makes it ideal for making gluten-free bread and pancakes when it is ground into a powder.  

 

DO #8: Nuts

High acidity in the body can be countered by eating plenty of nuts. Walnuts, almonds, and cashews are all great for this, and they’re also excellent for boosting your metabolism. Walnuts are the best of all thanks to their high antioxidant levels and high omega-3 content.  

 

DON'T #1: Citrus Fruits

Vitamin C-rich citrus fruits should be avoided in the morning, and that’s because of their high acidity. This can lead to cramping or inflammation in your stomach, which is not what you want first thing in the morning.  

 

DON'T #2: Spicy Foods

Spicy foods are for lunch or dinner, not breakfast! They can cause irritation and pain in your stomach. With that being said, they can be beneficial when eaten as lunch or evening meals.  

 

DON'T #3: Bananas

Bananas can be a little heavy when eaten as morning meals – they can make you feel drowsy even before you get to lunchtime. Their high magnesium and potassium content is best enjoyed by eating them just before you’re about to go to bed.  

 

DON'T #4: Carbonated Drinks

Soda should only ever be consumed in small amounts in order to satisfy a sweet tooth, but never in the morning. Consuming a soda in the morning can leech the energy out of you as the day goes by. As always, water, water, and more water will serve you much better! 

 

DON'T #5: Greens

Not that you would want to do so anyway, but green vegetables such as lettuce and broccoli can cause heartburn, stomach irritation and flatulence when eaten in the morning. Feel free to go mad on them when it gets to lunchtime though!  

 

DON'T #6: Tomatoes

Tomatoes are also too acidic to be eaten on an empty stomach. They can exacerbate feelings of discomfort and cause inflammation. Save them for brunch at the earliest.  

 

DON'T #7: Pears

There is such a thing as too much fiber too early in the morning, and it comes in the form of pears. Eating pears for breakfast can lead to discomfort and even intestinal damage if they’re consumed with regularity, but they’re fine as a late-morning healthy snack.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement