{"id":425796,"date":"2023-03-15T12:00:00","date_gmt":"2023-03-15T11:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=425796"},"modified":"2026-04-17T11:11:14","modified_gmt":"2026-04-17T09:11:14","slug":"12-healthy-high-carb-foods-to-add-to-your-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/","title":{"rendered":"12 Healthy High-Carb Foods to Add to Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#What_are_carbohydrates_and_are_they_necessary_in_the_diet\" title=\"What are carbohydrates and are they necessary in the diet?\">What are carbohydrates and are they necessary in the diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#12_best_sources_of_carbohydrates\" title=\"12 best sources of carbohydrates\">12 best sources of carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#1_Oats\" title=\"1. Oats\">1. Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#2_Quinoa\" title=\"2. Quinoa\">2. Quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#3_Buckwheat\" title=\"3. Buckwheat\">3. Buckwheat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#4_Millet\" title=\"4. Millet\">4. Millet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#5_Potatoes\" title=\"5. Potatoes\">5. Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#6_Sweet_potatoes\" title=\"6. Sweet potatoes\">6. Sweet potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#7_Rice\" title=\"7. Rice\">7. Rice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#8_Wholemeal_bread\" title=\"8. Wholemeal bread\">8. Wholemeal bread<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#9_Pasta_couscous_bulgur\" title=\"9. Pasta, couscous, bulgur\">9. Pasta, couscous, bulgur<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#10_Legumes\" title=\"10. Legumes\">10. Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#11_Muesli\" title=\"11. Muesli\">11. Muesli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#12_Fruit\" title=\"12. Fruit\">12. Fruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/12-healthy-high-carb-foods-to-add-to-your-diet\/#What_to_take_from_it\" title=\"What to take from it?\">What to take from it?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>12 <\/strong>best foods for healthy carbohydrate intake are <strong>oats, wholewheat pasta, rice, legumes,<\/strong> and <strong>potatoes.<\/strong> Quinoa, buckwheat, and millet are naturally gluten-free and suitable for coeliacs. High-quality carbohydrate foods are rich in complex polysaccharides and fibre. The <strong>EFSA<\/strong> recommends <strong>45\u201360 %<\/strong> of total daily energy intake from carbohydrates, which at <strong>2,000 kcal<\/strong> represents <strong>225\u2013300 g<\/strong>. Refined carbohydrates and simple sugars should not exceed <strong>10 %<\/strong> of daily intake (<strong>50 g<\/strong> at <strong>2,000 kcal<\/strong>). <\/p>\n\n\n\n<p><br>Oats contain <strong>55.7 g<\/strong> of carbohydrates and <strong>10.6 g<\/strong> of fibre per <strong>100 g<\/strong>, including beta-glucans, which help lower cholesterol and blood sugar levels. Quinoa provides <strong>57 g<\/strong> of carbohydrates and <strong>7 g<\/strong> of fibre, while buckwheat provides <strong>62 g<\/strong> of carbohydrates and <strong>10 g<\/strong> of fibre. Legumes provide <strong>30\u201350 g<\/strong> of carbohydrates and <strong>15\u201330 g<\/strong> of fibre, and wholewheat pasta provides <strong>9 g<\/strong> of fibre compared to <strong>3 g<\/strong> in standard wheat pasta. Fruit is a source of simple sugars, not complex carbohydrates, and the recommended amount is <strong>2 portions a day<\/strong>. The fibre from all the listed foods slows down energy absorption, prolongs satiety, and supports gut microbiota health.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohydrates get a bad rep. In the world of nutrition, no nutrient is more demonized than carbs. And for no good reason. Not only do high-carb foods taste good, but they are also an important <strong>source of energy<\/strong>, <strong>fibre<\/strong>&nbsp;and&nbsp;<strong>other nutrients<\/strong>. However, every food is different and therefore it&#8217;s important to know how to make the right food choices. Today&#8217;s article will tell you which foods are the best sources of carbohydrates and how you can easily include them in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_carbohydrates_and_are_they_necessary_in_the_diet\"><\/span>What are carbohydrates and are they necessary in the diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Carbohydrates<\/strong> are one of the three macronutrients in our diet (the other two are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fats<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteins<\/a>). Although many sources incorrectly claim that they cause diabetes or obesity, the truth is that we need them to live. Some cells use carbohydrates as<strong> their only source of energy<\/strong>. Therefore, even if the body doesn&#8217;t get them in the form of food, it will create them itself from other sources, including proteins. It can even use the protein built into the muscles as a source, which is not very healthy nor efficient. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohydrates should therefore make up roughly <strong>45-60%<\/strong> of our total daily energy intake. With an energy intake of 2000 kcal, this represents&nbsp;<strong>225-300 g<\/strong> of carbohydrates. This amount is recommended by the European Food Safety Authority (EFSA), but the specific amount always depends on your preferences and goals. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in what daily intake of carbohydrates is suitable for you, you can calculate it using our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online calculator<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg\" alt=\"What are carbohydrates?\" class=\"wp-image-425139\" style=\"width:843px;height:562px\" title=\"What are carbohydrates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">How are carbohydrates divided?<\/h3>\n\n\n\n<p>You&#8217;ve probably heard about their division into <strong>complex carbohydrates (polysaccharides) <\/strong>and <strong>simple carbohydrates<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Simple carbs <\/strong>(which include <strong>monosaccharides <\/strong>and <strong>disaccharides<\/strong>) are typically sweet in taste. You should be more cautious with these and limit them to the maximum amount of<strong>&nbsp;10% of the total daily energy intake<\/strong>&nbsp;(50 g at a reference intake of 2000 kcal).<\/li>\n\n\n\n<li><strong>Polysaccharides<\/strong> should make up the majority of the daily carbohydrate intake. They can fill you up for a longer period of time and, thanks to slower digestion and absorption into the blood, provide you with a supply of energy slowly and gradually.<\/li>\n\n\n\n<li><strong>Polysaccharides also include&nbsp;<\/strong><strong>fibre<\/strong>. Although it passes through the digestive tract mostly unchanged, it still has great effects on our health. It&#8217;s needed, for example, for <strong>functional digestion <\/strong>and <strong>the health of the gut microbiota<\/strong>. It also plays an important role in inducing <strong>the feeling of satiety. <\/strong>Detailed information about fibre and its effect on health or weight loss can be found in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dietary Fibre: Why Is It Important and What Are Its Sources?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you also want to learn more about the function of carbs, their types, metabolism or recommended intake, read the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Carbohydrates: Classification, Sources, Digestion, Functions in the Body and Optimal Intake.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"What are the best sources of carbohydrates?\" class=\"wp-image-425154\" style=\"width:843px;height:558px\" title=\"What are the best sources of carbohydrates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-2048x1356.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_best_sources_of_carbohydrates\"><\/span>12 best sources of carbohydrates <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The group of carbohydrate foods is very large and includes higher quality and lower quality sources. Your goal should be to choose healthy carbohydrates and consume foods that are rich in <strong>complex carbohydrates<\/strong>&nbsp;and contain&nbsp;<strong>fibre<\/strong>. On the other hand, you should limit the amount of <strong>simple <\/strong>and <strong>refined carbohydrates<\/strong>, which are typically <strong>highly industrially processed<\/strong> and lack <strong>fibre<\/strong>, <strong>vitamins <\/strong>and other&nbsp;<strong>bioactive compounds <\/strong>(these include, for example, white bread, puff pastry such as croissants, etc.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Oats\"><\/span>1. Oats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oats are among the&nbsp;<strong>most nutritious cereals<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Oatmeal<\/a> is thus a great food that <strong>fills you up<\/strong>, not only due to the high content of <strong>complex carbohydrates <\/strong>(approx. 60 g \/ 100 g), but also thanks to the high amount of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fibre<\/a>. Even <strong>people on a gluten-free diet<\/strong> can include oats in their diet. Oats contain <strong>a different type of gluten<\/strong>&nbsp;than other cereals, which most people with gluten intolerance do not mind.&nbsp;However, in the case of&nbsp;<strong>a strict gluten-free diet<\/strong> with celiac disease or gluten allergy, it is advisable to buy products explicitly labelled as&nbsp;<strong>&#8220;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>gluten-free oats<\/strong><\/a><strong>&#8220;.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[22]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Oats and carbs\" class=\"wp-image-425169\" title=\"Oats and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1024x1536.png 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1366x2048.png 1366w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>There are about 11 g of fibre<\/strong> in 100 g of oats, which is about <strong>a third of the daily recommended intake<\/strong> for an adult. An oatmeal from 50 g of oats will supply you with roughly 5.5 g of fibre, which is roughly <strong>a fifth of the recommended daily intake<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the types of fibre found in oats is also very interesting. It&#8217;s called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-glucans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beta-glucan<\/a>, which can help, for example, with lowering&nbsp;<strong>the level of cholesterol <\/strong>or <strong>blood sugar.&nbsp;<\/strong>In addition, it is&nbsp;<strong>a soluble fibre <\/strong>that acts as <strong>a probiotic<\/strong>. This means that it functions as food for <strong>beneficial gut bacteria<\/strong> and can help improve your microbiome. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients are in oats?<\/h3>\n\n\n\n<p>To make matters even better, oats also boast a high amount of <strong>protein<\/strong>.&nbsp;They can have up to&nbsp;<strong>14 g of protein \/ 100 g.&nbsp;<\/strong>In other cereals, this figure is only around 10 g \/ 100 g. They are not far behind in the proportion of<strong>&nbsp;fat<\/strong> either, because they are rich in&nbsp;<strong>unsaturated fatty acids<\/strong> (they contain an average of 2.2 g\/100 g). These include&nbsp;<strong>oleic acid<\/strong>&nbsp;or&nbsp;<strong>linoleic acid<\/strong> (omega-6). These fatty acids benefit your heart and blood vessels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to protein, healthy fat and fibre, oats also contain <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">folic acid<\/a> (vitamin B9), which is necessary for the proper development of the body. They are also rich in<a href=\"https:\/\/gymbeam.com\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;B vitamins<\/a>&nbsp;and&nbsp;<a aria-label=\"vitamin E (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin E<\/a>, which acts as <strong>an antioxidant<\/strong> in the body.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients do oats contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">55.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[11,17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include oats in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepare tasty oatmeal for breakfast or any other meal. Try, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oatmeal-with-cocoa-and-coffee\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cocoa and coffee<\/a> flavour.<\/li>\n\n\n\n<li>If you are tired of eating cooked porridge all the time, you can try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vanilla-protein-baked-oatmeal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baking<\/a> it for a change.<\/li>\n\n\n\n<li>You can also try some savoury oatmeal, for example <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-savoury-oatmeal-with-poached-egg\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">with a poached egg.<\/a><\/li>\n\n\n\n<li>Oats can also serve as a part of a cake. Try these <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/christmas-fitness-recipe-crunchy-hazelnut-tarts-with-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">chocolate cupcakes<\/a>, for example.<\/li>\n\n\n\n<li>Oats are also suitable for thickening soups or sauces. You can also add them to the batter or dough when you bake something sweet or savoury. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If, by any chance, all this information about oats wasn&#8217;t enough for you, read our article dedicated only to them: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/oats-what-nutrients-they-contain-and-why-to-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Oats: What Nutrients They Contain and Why Include Them in Your Diet.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Oats in the diet\" class=\"wp-image-425187\" style=\"width:843px;height:562px\" title=\"Oats in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Quinoa\"><\/span>2. Quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are still many people who have never tried <a href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>. And they are missing out! This plant, originally from the South American Andes, is basically a <strong>nutritional bomb<\/strong>. And it&#8217;s also <strong>naturally gluten-free. <\/strong>People with celiac disease or gluten allergy can thus include it in their diet.&nbsp;It is classified among&nbsp;<strong>pseudocereals<\/strong>, which, unlike some other cereals, don&#8217;t contain gluten.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can spice up your menu with <strong>several types<\/strong>&nbsp;of quinoa, namely&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">white<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">black<\/a>&nbsp;or&nbsp;<strong>red<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main component of quinoa is <strong>polysaccharides<\/strong>, which make up about 60% of its content. The amount of fibre in them is comparable to cereals. It contains an average of <strong>7 g fibre \/ 100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does quinoa contain?<\/h3>\n\n\n\n<p>Quinoa excels thanks to its high-quality <strong>protein <\/strong>content. And that&#8217;s because, unlike most plant sources, it has <strong>a more optimal ratio of essential <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>amino acids<\/strong><\/a><strong>&nbsp;<\/strong>(those that need to be consumed in food). Plant foods contain some essential amino acids in insufficient amounts, and are therefore generally considered to be <strong>incomplete sources of protein<\/strong>. However, the protein composition of quinoa is <strong>more favourable<\/strong> compared to other plant sources. It contains, for example, a decent amount of <strong>methionine<\/strong>, which cereals generally lack.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some vitamins contained in quinoa are also worth mentioning, for example, the content <strong>of folic acid <\/strong>and <strong>vitamin E.<\/strong> Quinoa is also rich in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">niacin<\/a> (vitamin B3), which is needed for the proper functioning of the nervous system and skin health. From <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beta-carotene<\/a>, which is also found in quinoa, the body produces <strong>vitamin A<\/strong>, which is necessary for the health of <strong>the eyes<\/strong>&nbsp;and&nbsp;<strong>the immune system<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\">[18,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients does quinoa contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1480 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include quinoa in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Before you cook quinoa, rinse it under running water using a fine-mesh strainer. Then you can get cooking.<\/li>\n\n\n\n<li>Turn it into a porridge, for example <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-porridge-with-apples-poppy-seeds-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">this one with poppy seeds and apples.<\/a><\/li>\n\n\n\n<li>Quinoa is also suitable as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpea-curry-soup-with-coconut-milk-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">an addition to soups.<\/a><\/li>\n\n\n\n<li>Replace classic side dishes such as rice or potatoes with quinoa and prepare it, for example, with some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-asian-chicken-with-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Asian style chicken.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about quinoa in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/quinoa-a-gluten-free-cereal-and-superfood-rich-in-protein-fibre-and-vitamins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Quinoa &#8211; A Gluten-Free Cereal and a Superfood Rich in Protein, Fibre and Vitamins.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Quinoa and carbs\" class=\"wp-image-425205\" style=\"width:843px;height:562px\" title=\"Quinoa and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Buckwheat\"><\/span>3. Buckwheat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Buckwheat<\/a>&nbsp;is typical for its slightly&nbsp;<strong>nutty taste<\/strong>. If you didn&#8217;t like it the first time you&#8217;ve tried it, give it another chance. It&#8217;s quite possible that you will actually fall in love with its specific taste. And if that happens, you will always have a <strong>versatile food<\/strong> at hand, which can be used not only as a side dish to meat, but also as a raw ingredient for <strong>sweet dishes<\/strong>. You can also buy buckwheat in the form of <strong>flakes<\/strong>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-buckwheat-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">instant porridge<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Like quinoa, buckwheat also belongs to <strong>pseudocereals<\/strong>, so everyone on <strong>a gluten-free diet<\/strong> can appreciate it. Thanks to the content of <strong>resistant starch<\/strong>, which is one of the types of <strong>soluble fibre<\/strong>, it can also contribute to a better composition of the gut microbiota or help reduce the absorption of cholesterol into the blood. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does buckwheat contain?<\/h3>\n\n\n\n<p>You surely must have heard about the content of <strong>rutin<\/strong> (vitamin P) in buckwheat. It is one of its main bioactive compounds, which has <strong>antioxidant effects<\/strong>. It thus helps to destroy free radicals, which can contribute to the emergence of various diseases in the body, such as <strong>cancer-related<\/strong>, <strong>neurological <\/strong>or, for example,<strong> cardiovascular problems. <\/strong>Rutin also has proven effects on&nbsp;<strong>the health of vascular walls. <\/strong>This is also why it is recommended, for example, to people who suffer with <strong>varicose veins<\/strong>. 100 g of buckwheat contains approximately 5 mg of rutin. Effects of higher doses, up to around 500 mg, are also being observed by studies. You can take this amount, for example, in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rutin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a nutritional supplement<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,12,19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does buckwheat contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal\/ 1478 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include buckwheat in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rinse the buckwheat with running water before preparation. You can then choose whether to boil it or cover it with hot water and leave it to cook under the lid.<\/li>\n\n\n\n<li>You can use it as a replacement to other side dishes and use it as a side to your meaty lunch. You can also use it to replace rice in risottos.<\/li>\n\n\n\n<li>Buckwheat can be used as the basis of sweet porridge, or as an alternative to pasta you&#8217;d normally add to a soup.<\/li>\n\n\n\n<li>You can also try, for example, making <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-delicious-vegan-buckwheat-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pancakes<\/a> from it.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"60667,39076,75292,51493,53113,67690,67696,67684,48139,74803,32899,49777,58687\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Millet\"><\/span>4. Millet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Millet<\/strong> is a raw ingredient that is created by <strong>peeling millet grains. <\/strong>It&#8217;s not very common in the developed world, which is quite a shame, because it has a <strong>neutral<\/strong> taste and it can be used in many recipes. Most people should include it in their diet, as this cereal has many <strong>health benefits<\/strong>. One of them might be, for example, its <strong>antioxidant effects <\/strong>or its effect on&nbsp;<strong>blood sugar levels<\/strong>. These benefits can also be appreciated by people with celiac disease or gluten allergy, because millet is <strong>naturally gluten-free<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are several types of millet, and each differs slightly in its nutrient content. However, the proportion of <strong>polysaccharides<\/strong>&nbsp;generally ranges from&nbsp;<strong>63 to 70 g\/100 g<\/strong>. The amount of fibre is also quite high, roughly <strong>9 g \/ 100 g<\/strong>. Thanks to the content of<strong> soluble fibre, <\/strong>it can help induce a greater <strong>feeling of satiety<\/strong> and thus help, for example, <strong>with weight loss<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does millet contain?<\/h3>\n\n\n\n<p>Millet contains an average of <strong>12 g of protein \/ 100 g, <\/strong>which is slightly higher compared to most cereals (the protein content is usually around 10 g \/ 100 g). It also has a high content of <strong>phosphorus<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">calcium<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zinc<\/a>. All of these minerals are needed for <strong>healthy bones<\/strong>. This cereal also contains various bioactive compounds, such as <strong>phenolic compounds <\/strong>or&nbsp;<strong>ferulic acid<\/strong>, which have <strong>antioxidant effects<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does millet contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal \/ 1529 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include wheat in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can use it similarly to all the other foods mentioned so far. Its advantage is that it goes well with both <strong>sweet<\/strong>&nbsp;and&nbsp;<strong>savoury dishes<\/strong>.<\/li>\n\n\n\n<li>You can prepare sweet or savoury <strong>porridge.<\/strong><\/li>\n\n\n\n<li>It can be used similarly to rice in risotto or rice pudding.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"Millets and carbs\" class=\"wp-image-425223\" style=\"width:843px;height:563px\" title=\"Millets and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Potatoes\"><\/span>5. Potatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Is there a more underrated carbohydrate food than potatoes? Many people still think that they should be eliminated from the diet. For some reason, there is an understanding that potatoes are a carb bomb with a lot of energy. But it is the exact <strong>opposite<\/strong> of the truth.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potatoes are vegetables and on average have only <strong>16 g of carbohydrates \/ 100 g<\/strong>. Compared to rice, for example, it is only <strong>a fifth<\/strong> of its carbohydrate content. In practice, this means that <strong>100 g of white rice<\/strong> (raw) has the same amount of carbohydrates as <strong>490 g of potatoes<\/strong> (raw). Such a low-carb content makes them a great helper for <strong>weight loss<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unlike other carbohydrate-rich foods, however, they have a slightly <strong>higher glycemic index (GI)<\/strong>. This means that they raise <strong>blood sugar<\/strong>&nbsp;(glycemia) more quickly after a meal.&nbsp;However, you don&#8217;t have to worry about it, because the low carbohydrate content in potatoes (the so-called low&nbsp;<strong>glycemic load<\/strong>) will reduce this effect. In addition, the GI of potatoes can be reduced by adding other nutrients, namely protein, fat or fibre, for example in the form of other vegetables. <strong>The method of preparation<\/strong> also plays its role (e.g. deep-fried chips have a higher GI than boiled potatoes). In the end, potatoes, as <strong>part of a complete meal<\/strong>, can be enjoyed even by people with diabetes or impaired glucose tolerance, who should purposefully keep their blood sugar level under control. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do potatoes contain?<\/h3>\n\n\n\n<p>Potatoes are a good source of <strong>potassium <\/strong>and <strong>vitamin C. <\/strong>Vitamin C is needed not only for the proper functioning of<strong> the immune system<\/strong>, healthy <strong>bones<\/strong>, <strong>cartilage <\/strong>and <strong>skin<\/strong>. Potassium is important for the correct transmission of<strong> nerve signals<\/strong>&nbsp;or maintaining&nbsp;<strong>a normal blood pressure level<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do potatoes contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include potatoes in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You don&#8217;t have to get stuck on basic boiled potatoes with some meat or mashed potatoes with fish. You can turn potatoes into something special, for example by adding <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-honey-lemon-chicken-with-potatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">an interesting marinade<\/a>&nbsp;and pushing the dish to another level.<\/li>\n\n\n\n<li>You can bake potatoes, use them to thicken soup or mash them into various patties or savoury cakes.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg\" alt=\"Potatoes and carbs\" class=\"wp-image-425238\" style=\"width:843px;height:562px\" title=\"Potatoes and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Sweet_potatoes\"><\/span>6. Sweet potatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Those who are tired of eating classic potatoes all the time can diversify their menu with colourful <strong>sweet potatoes<\/strong>. And not only the most popular orange ones. There are also <strong>yellow<\/strong>, <strong>purple<\/strong>&nbsp;or&nbsp;<strong>pink varieties<\/strong>. Just like classic potatoes, sweet potatoes are considered <strong>vegetables<\/strong>, so their energy value is similarly low.&nbsp;They have around&nbsp;<strong>80 kcal \/ 100 g<\/strong>. The content of high-quality polysaccharides is approx. <strong>17 g \/ 100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do sweet potatoes contain?<\/h3>\n\n\n\n<p>Vegetables are not typically high in protein, and the same is true for sweet potatoes. However, they contain one very specific<strong> type of protein<\/strong>. The so-called <strong>sporamin<\/strong> is a protein that helps sweet potatoes to &#8220;heal&#8221; after mechanical damage and have an <strong>antioxidant<\/strong> effect on people. At the same time, like other colourful vegetables, sweet potatoes are also rich in beta-carotene. It not only has great antioxidant effects, but it also produces vitamin A in the body, which is important for supporting the immune system. Sweet potatoes are also a source of <strong>vitamin C<\/strong>,&nbsp;<strong>potassium<\/strong>&nbsp;and&nbsp;<strong>iron<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do sweet potatoes contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal \/ 340 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include sweet potatoes in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can try cutting them into pieces with other types of vegetables and turning them into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-veggie-fries-with-cottage-cheese-dip\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">baked chips<\/a>.<\/li>\n\n\n\n<li>Use them in the same way as classic potatoes &#8211; as a side dish, in soups, etc.<\/li>\n\n\n\n<li>Keep them sweet and turn them into a delicious <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chocolate-orange-sweet-potato-mousse\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">chocolate cream.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Sweet potatoes and carbs\" class=\"wp-image-425254\" style=\"width:843px;height:562px\" title=\"Sweet potatoes and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rice\"><\/span>7. Rice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Did your brain automatically imagine the short-grain white <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rice<\/a> you usually have as a side dish to your chicken? It&#8217;s very popular, but you don&#8217;t have to get stuck with it. You can treat yourself to any of the <strong>countless types of rice<\/strong>&nbsp;available.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">In addition to milled white rice, there are also the following types:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Natural<\/strong> rice can be found in shops under the name <strong>brown rice<\/strong>. Unlike the milled white one, it has retained the upper shells of the grain and thus retains a lot of nutrients.<\/li>\n\n\n\n<li><strong>Parboiled<\/strong> rice is processed using a special method, where the nutrients from the grain shell are passed into its interior. After removing the shell, it then retains more nutrients than classic white rice.<\/li>\n\n\n\n<li>If you&#8217;ve heard about <strong>arborio<\/strong> rice, it must have been in relation to Italian cuisine, where it is used in risotto. It is also suitable, for example, in rice pudding.<\/li>\n\n\n\n<li><strong>Red<\/strong> rice has a slightly nutty taste and originates from the Himalayan mountains.<\/li>\n\n\n\n<li><strong>Jasmine<\/strong> rice has a glutinous consistency and is often used in Asian cuisine, commonly for dishes served with some sauce.<\/li>\n\n\n\n<li><strong>Basmati<\/strong>&nbsp;rice is typical for its distinctive taste and quick preparation and is mainly used in Indian cuisine.<\/li>\n\n\n\n<li><strong>Wild<\/strong> rice (also called <strong>Indian<\/strong> rice) comes from North America and is one of the most nutritious types out there.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All types of rice are mainly a source of <strong>polysaccharides<\/strong>, as they contain roughly <strong>70-80 g\/100 g<\/strong> of them. However, they differ from each other in the proportion of other substances. The big difference is, for example, in the amount of <strong>fibre<\/strong>. White rice has <strong>less than 2 g\/100 g<\/strong> of fibre because it was stripped of its fibre-filled grain shells. In the case of whole-grain variants that have not been stripped of their shells (e.g. <strong>brown rice <\/strong>or <strong>wild rice<\/strong>), its content is <strong>higher than 3.5 g \/ 100 g<\/strong>&nbsp;and can reach up to&nbsp;<strong>6 g \/ 100 g<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg\" alt=\"Rice and carbs\" class=\"wp-image-425275\" style=\"width:843px;height:562px\" title=\"Rice and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does rice contain?<\/h3>\n\n\n\n<p>White rice naturally contains a small amount of vitamins, minerals and other bioactive compounds. However, brown rice and other whole grain variants are a good source of <strong>folic acid<\/strong>&nbsp;and other&nbsp;<strong>B vitamins<\/strong>. One of them is <strong>thiamine <\/strong>(vitamin B1), which is needed for the proper functioning of the heart and nervous system. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Approximately how much energy and nutrients does rice contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>White Rice<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Brown Rice<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati Natural<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Wild Rice<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Parboiled Rice<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1478 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal \/ 1470 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">362 kcal \/ 1520 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1500 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include rice in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The easiest way is to use it as we all know it, as a classic accompaniment to meat. If you switch the type of rice every now and then, even this simple side dish can stay fresh and interesting.<\/li>\n\n\n\n<li>However, if you want to spice it up a little, you can prepare it as part of a meal <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-with-turmeric-and-coconut-milk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">inspired by Indian cuisine.<\/a><\/li>\n\n\n\n<li>Rice can also be made sweet, for example as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-rice-porridge-which-has-only-145-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">homemade rice pudding.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Rice in the diet\" class=\"wp-image-425293\" style=\"width:843px;height:562px\" title=\"Rice in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Wholemeal_bread\"><\/span>8. Wholemeal bread<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>That&#8217;s right, baked goods also&nbsp;<strong>belong to a healthy diet. <\/strong>They are a source of <strong>complex carbs <\/strong><strong>and fibre, <\/strong>like&nbsp;<strong>other cereal products, <\/strong>and can have the same positive effect on the body. It&#8217;s extremely handy for <strong>fighting off hunger and inducing a feeling of satiety. <\/strong>An egg omelet with rye bread will fill you up more and for a longer period of time than an omelet without or with white bread. However, if you want to get all the benefits that bread can offer, you need to know <strong>how to choose the right one<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Apart from polysaccharides<\/strong>&nbsp;and a small amount of protein and fat, bread made from&nbsp;<strong>white&nbsp;wheat flour<\/strong> doesn&#8217;t provide you with any other important substances, just like other sources of refined carbohydrates. <strong>However, whole grain bread<\/strong>&nbsp;also contains&nbsp;<strong>fibre<\/strong>,&nbsp;<strong>minerals<\/strong>,<strong> vitamins<\/strong> and other bioactive compounds. These compounds are mainly found in <strong>the shells of cereal grains<\/strong>, which are removed during the production of white wheat flour, but <strong>they remain in whole-grain flour.&nbsp;<\/strong>That is why it is advantageous to choose whole grains.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg\" alt=\"Baked goods and carbs\" class=\"wp-image-425308\" style=\"width:843px;height:562px\" title=\"Baked goods and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">How to choose the right bread?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Look for baked goods with <strong>&#8220;wholemeal&#8221;<\/strong> on the label.<\/li>\n\n\n\n<li>Types called <strong>&#8220;cereal&#8221;<\/strong>,&nbsp;<strong>&#8220;multi-grain&#8221;<\/strong>,&nbsp;<strong>&#8220;seven-grain&#8221;<\/strong>, etc. are composed mainly of <strong>white wheat flour, <\/strong>while the darker colour is added later by colourants, for example caramel. An example of such bread is the popular multi-grain or multi-seed kaiser roll.<\/li>\n\n\n\n<li><strong>Rye bread<\/strong> is also a very good option. If straight rye bread is too much for you,<strong>&nbsp;rye-wheat<\/strong> one could be a good compromise (since rye is in the first place in the name, its proportion in bread should be greater than that of wheat).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does wholemeal bread contain?<\/h3>\n\n\n\n<p>Like other wholemeal products, wholemeal bread is rich in <strong>B vitamins<\/strong>,&nbsp;<strong>magnesium<\/strong>,&nbsp;<strong>zinc<\/strong> and other nutrients.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does bread contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>White Wheat Flour Bread (100g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Wholemeal Bread (100g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rye Bread (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">253 kcal \/ 1063 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">242 kcal \/ 1014 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal \/ 1012 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">37 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Bread in the diet\" class=\"wp-image-425325\" style=\"width:843px;height:563px\" title=\"Bread in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Pasta_couscous_bulgur\"><\/span>9. Pasta, couscous, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar to bread or rice, here you can also choose between a classic type made from <strong>white wheat flour<\/strong>&nbsp;or&nbsp;<strong>a whole grain alternative<\/strong>. They all can provide you with a similar amount of carbohydrates, roughly <strong>65-75 g \/ 100 g<\/strong>, but they differ in the content of&nbsp;<strong>fibre<\/strong>&nbsp;and&nbsp;<strong>micronutrients<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pasta<\/a> made from white wheat flour has about 3 g of fibre \/ 100 g, while wholewheat pasta has up to <strong>three times as much<\/strong>, roughly&nbsp;<strong>9 g \/ 100 g<\/strong>.<\/li>\n\n\n\n<li>Pasta made from <strong>pseudocereals<\/strong>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>legumes<\/strong><\/a> is also something worth trying out. They differ not only in fibre content, but also in vitamins and other bioactive compounds.<\/li>\n\n\n\n<li>Couscous is also available in the classic white and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/wholemeal-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whole-grain<\/a> versions. <strong>The whole-grain one is more nutritious <\/strong>for the reasons already mentioned, and the advantage is that it tastes very similar to the regular one.<\/li>\n\n\n\n<li>Bulgur is made&nbsp;<strong>by grinding the whole-wheat groats<\/strong>. Since no part of the grain is removed, this food retains all its minerals and vitamins, as well as fibre.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do these foods contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Classic Egg-Free Wheat Pasta (100g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Wholewheat Pasta (100g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Bulgur (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Couscous (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Whole Grain Couscous (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal \/ 1504 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">338 kcal \/ 1420 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal \/ 1399 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">63 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include these foods in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can use all of them as you would normally &#8211; as a side dish to the main meal. Try, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chicken-with-pasta-spinach-and-cream-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">creamy chicken spinach pasta.<\/a><\/li>\n\n\n\n<li>Try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-pasta-with-chicken-and-zucchini\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baking<\/a> them, for example.<\/li>\n\n\n\n<li>They can also be made sweet, for example like this&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-couscous-pudding-with-apple-and-quark\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">baked couscous pudding.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to diversify your menu with different types of pasta, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-replace-regular-wheat-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Replace Regular Wheat Pasta?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Couscous in the diet\" class=\"wp-image-425340\" style=\"width:843px;height:562px\" title=\"Couscous in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Legumes\"><\/span>10. Legumes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Legumes<\/a> are a versatile food that provides <strong>complex carbohydrates<\/strong>, <strong>protein<\/strong>, <strong>fibre <\/strong>and a wide range <strong>of micronutrients<\/strong>. In a way, these are often overlooked superfoods. Individual species differ slightly in terms of nutrient content, but the amount of carbohydrates is usually in the range of <strong>30-50 g\/100 g<\/strong>.&nbsp;What all legumes excel in is&nbsp;<strong>their fibre<\/strong> content. It is found in them in the amount of approximately <strong>15-30 g \/ 100 g<\/strong>. For example, a 50 g serving of red lentils will easily provide you with 15 g of fibre, which is half the daily recommended amount.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What other nutrients do legumes contain?<\/h3>\n\n\n\n<p>Despite the fact that legumes are plant-based, they are considered a good <strong>source of protein<\/strong>. Although <strong>they are not as&nbsp;<\/strong><strong>complete<\/strong> as animal sources (they do not contain the optimal amount of some essential amino acids), they are close to them. However, if you supplement them with <strong>cereal <\/strong>or <strong>meat<\/strong>, or other <strong>animal food<\/strong>, you have nothing to worry about, because the intake of essential amino acids will be more balanced.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do legumes contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Brown Lentils<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Red Lentils<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Chickpeas<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Peas<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Red Kidney Beans<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mungo Beans<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include legumes in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Make a simple and tasty&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">soup<\/a> from them.<\/li>\n\n\n\n<li>Spice things up with an unusual legume <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpeas-and-beans-spread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">spread<\/a>.<\/li>\n\n\n\n<li>You can also just add them to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-caesar-salad-with-crispy-chickpeas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">salad<\/a> or prepare a meat-free meal where you <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-chickpea-paprikash\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">replace the meat with legumes.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg\" alt=\"Chickpeas and carbs\" class=\"wp-image-425361\" style=\"width:843px;height:562px\" title=\"Chickpeas and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Muesli\"><\/span>11. Muesli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The term <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">muesli<\/a> entails countless products. This group contains everything from <strong>a mixture of different types of flakes<\/strong>&nbsp;to&nbsp;<strong>baked muesli<\/strong>, the nutritional profile of which can sometimes be closer to some sweets. All products from this group are a source of <strong>complex carbohydrates<\/strong>, but many of them also contain a large amount of&nbsp;<strong>sugar and fat<\/strong>. This makes them a type of food that should not appear in your diet regularly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you choose well, muesli can be <strong>a regular and healthy part of your diet<\/strong>. With the right choice, it will be a great source not only of complex carbohydrates that <strong>satiate<\/strong>, but also a good source of <strong>fibre<\/strong>, <strong>vitamins<\/strong> and other nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to choose the right muesli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First of all, always read&nbsp;<strong>the labels on food packages<\/strong>.<\/li>\n\n\n\n<li>Check&nbsp;<strong>the ingredients list<\/strong> of the chosen muesli. A good rule of thumb is &#8220;the shorter, the better&#8221;.<\/li>\n\n\n\n<li><strong>Look for whole grains<\/strong> at the beginning of the ingredients list. These can be, for example, oats, buckwheat flour, wholemeal flour, etc. The higher the proportion of these ingredients, the better.<\/li>\n\n\n\n<li>Chose those that don&#8217;t contain <strong>added sugar<\/strong>. If you can&#8217;t do without sweetened muesli, choose at least those that don&#8217;t have it written at the top of the list.<\/li>\n\n\n\n<li>Also pay attention to&nbsp;<strong>the table of nutritional values. <\/strong>The goal should be a product with&nbsp;<strong>as little sugar as possible and with an amount of fibre of at least 5 g\/100 g.<\/strong><\/li>\n\n\n\n<li>You should probably avoid<strong> baked muesli<\/strong> as a whole. After reading the ingredients, you will find that they are in most cases full of added sugar and fat.<\/li>\n\n\n\n<li>The best option is<strong>&nbsp;muesli<\/strong>&nbsp;made from different types of flakes, or with added nuts or dried fruit.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do muesli contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Basic Loose Muesli with Nuts<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Basic Baked Muesli with Nuts<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">424 kcal \/ 1781 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">448 kcal \/ 1882 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which sugars<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">How to include muesli in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you need a quick breakfast or snack, there is nothing easier than pouring muesli into yogurt and enjoying them together with some fruit and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nut butter<\/a>.<\/li>\n\n\n\n<li>You can replace yogurt with quark, skyr or sour drink, which gives you several other options of this simple dish. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"Muesli in the diet\" class=\"wp-image-425376\" style=\"width:843px;height:562px\" title=\"Muesli in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Fruit\"><\/span>12. Fruit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unlike the previous foods, fruit is mainly a source of&nbsp;<strong>simple carbs<\/strong>, while it contains only&nbsp;<strong>a minimal amount of polysaccharides<\/strong>. For example, 100 g of apple contains 12 g of carbohydrates, of which 11 g are sugars, which means that compared to whole grain pasta or legumes, it won&#8217;t satiate as well. At the same time, it is <strong>digested faster<\/strong> and can cause greater fluctuations in blood sugar (glycemia) compared to foods that are a source of complex carbohydrates.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this doesn&#8217;t mean that fruit does not belong in our diet. On the contrary, it has many health benefits, such as its fibre content, and many studies report that it is associated with, for example, <strong>lower body weight<\/strong>, <strong>lower energy intake<\/strong>, or <strong>a reduced risk of developing cardiovascular diseases.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You shouldn&#8217;t indulge in unlimited amounts of fruit. Stick to the recommendations and eat <strong>roughly two portions<\/strong> a day (one portion fits into your handful), and you won&#8217;t have to worry about overdoing it with the amount of sugar. In addition, it is always better to treat yourself to natural sugar in fruit, because that way you&#8217;ll receive it in combination with fibre and other nutrients. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"731\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"Fruit and carbs\" class=\"wp-image-425391\" style=\"width:843px;height:548px\" title=\"Fruit and carbs\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-2048x1332.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">What other nutrients does fruit contain?<\/h3>\n\n\n\n<p>Fruit lacks complex carbohydrates, proteins or fat, but it makes up for it with its content of <strong>minerals<\/strong>, <strong>vitamins <\/strong>and other bioactive compounds. Each fruit excels in the content of different nutrients, so it is ideal to have <strong>as many types as possible<\/strong> in your diet. Berries and kiwi are, for example, a good source of <strong>vitamin C.&nbsp;<\/strong>Bananas, apricots and peaches are rich in&nbsp;<strong>potassium<\/strong>. The fibre content in the fruit ranges roughly from <strong>1-7 g \/ 100 g, <\/strong>while <strong>soluble<\/strong>&nbsp;and&nbsp;<strong>insoluble<\/strong> types of fibre are both present and combined. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do some fruits contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Apple<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Banana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Orange<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">53 kcal \/ 223 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 kcal \/ 390 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal \/ 206 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include fruit in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re tired of crunching a raw apple for every snack, add it to porridge, yogurt, or try our recipe for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-battered-apple-rings-with-quark-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">battered apple rings.<\/a><\/li>\n\n\n\n<li>You can also use fruit to make some dessert such as this <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-simple-apple-cake-with-curd-nuts-and-cinnamon\/\">tasty strudel<\/a>&nbsp;or&nbsp;<a aria-label=\"(opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-banana-bread\/\" target=\"_blank\" rel=\"noreferrer noopener\">banana bread<\/a>.<\/li>\n\n\n\n<li>Fruit can also be turned into a&nbsp;healthier version of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-homemade-strawberry-banana-ice-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ice cream<\/a> or you can add it to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a smoothie.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more interesting facts about fruit in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fruit-how-many-calories-and-what-vitamins-and-minerals-does-it-contain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Fruit:How Many Calories and What Vitamins and Minerals Does It Contain?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Fruit in the diet\" class=\"wp-image-425406\" style=\"width:843px;height:562px\" title=\"Fruit in the diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_take_from_it\"><\/span>What to take from it?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Carbohydrates belong to every healthy diet.&nbsp;Our body needs them for its&nbsp;<strong>proper function<\/strong>. In addition, high-carb foods also contain a large number of other nutrients that are not present in other food groups. For example, you won&#8217;t find <strong>fibre<\/strong> in meat or other animal foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, each high-carb food is <strong>different<\/strong>&nbsp;and therefore it is necessary to know <strong>how to make the right food choices<\/strong>. Fortunately, after reading this article, you have a clearer understanding of this topic and know which foods to reach for. So, which new foods will you try the next time you cook?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article helpful, don&#8217;t keep it to yourself and share it with your friends and family.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It would be a horrible mistake to eliminate carbohydrates from your diet. You would be deprived of the many health benefits that these foods bring with them. And on top of that, you would also lose so many great options to make your life more enjoyable! Therefore, don&#8217;t send carbs packing, but rather learn how to choose the right ones.<\/p>\n","protected":false},"author":156,"featured_media":425114,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7241,6665,6833,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-425796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-carbohydrates","9":"tag-eating-plan","10":"tag-macronutrients","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 Healthy High-Carb Foods to Add to Your Diet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Carbs in food. 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