what foods contain healthy carbs Choosing healthy carbohydrates – livongo

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Eating healthy carbs is essential for endurance athletes as they provide a steady source of energy for optimal performance. But with so many options available, it can be a challenge to choose the best types of carbs for your needs. To help you make informed choices, we have compiled a list of 11 top carb sources for endurance athletes along with meal and snack examples. Let’s dive in!

  1. Sweet Potatoes

Sweet PotatoesSweet potatoes are a nutritional powerhouse, packed with complex carbohydrates, fiber, and essential vitamins. They are an excellent choice for sustained energy and well-suited for endurance athletes. You can enjoy oven-baked sweet potato fries or a delicious sweet potato and black bean burrito bowl for a satisfying meal.

  1. Quinoa

QuinoaQuinoa is not only a great source of carbohydrates but also high in protein and fiber. This ancient grain can be used as a base for salads, stir-fries, or as a side dish. Try a colorful quinoa salad with roasted vegetables and grilled chicken for a power-packed lunch.

  1. Whole Grain Pasta

Whole Grain PastaWhole grain pasta is a nutritious alternative to regular pasta as it contains more fiber and nutrients. Opt for whole wheat or brown rice pasta and pair it with a lean protein source like grilled salmon or shrimp. Top it off with a homemade tomato sauce loaded with veggies for a delicious dinner option.

  1. Oats

OatsOats are a classic choice for a healthy breakfast. They provide complex carbohydrates and are rich in fiber, which helps keep you satiated throughout the day. Prepare a bowl of overnight oats by soaking them in almond milk and topping with berries, nuts, and a drizzle of honey.

  1. Whole Grain Bread

Whole Grain BreadWhole grain bread is an excellent source of carbohydrates and fiber. Enjoy a hearty sandwich filled with lean meats, fresh vegetables, and a smear of avocado or hummus for added nutrients. It’s a great option for a quick and satisfying lunch on the go.

  1. Lentils

LentilsLentils are not only a good source of carbohydrates but also high in protein, fiber, and minerals. Incorporate lentils into your diet with a flavorful lentil soup or a spicy lentil curry. These options are not only delicious but also provide the energy boost you need.

  1. Bananas

BananasBananas are nature’s energy bars, packed with easily digestible carbohydrates and essential nutrients like potassium. They make for a perfect pre or post-workout snack. You can pair a banana with a tablespoon of almond butter for added protein and healthy fats.

  1. Brown Rice

Brown RiceBrown rice is a highly nutritious carbohydrate source, rich in fiber, vitamins, and minerals. It’s a versatile option that can be paired with grilled chicken, steamed vegetables, and a drizzle of soy sauce for a balanced meal. Brown rice also works well in stir-fries and casseroles.

  1. Whole Grain Cereal

Whole Grain CerealStarting your day with a bowl of whole grain cereal is a convenient way to fuel your body. Look for options that are low in added sugars and high in fiber. Add a handful of fresh berries or sliced bananas to boost the nutritional value even further.

  1. Beets

BeetsBeets are a natural source of nitrates, which have been found to improve endurance performance. Roast beets in the oven and toss them in a salad with arugula, goat cheese, and walnuts for a refreshing and energizing meal.

  1. Greek Yogurt

Greek YogurtGreek yogurt is not only rich in protein but also contains carbohydrates, making it an excellent choice for athletes. Enjoy it as a post-workout snack by adding your favorite fruits and a sprinkle of granola for some extra crunch.

Incorporating these healthy carb sources into your diet will provide the sustained energy you need to excel in your athletic endeavors. Remember to consult with a nutritionist or dietitian for personalized guidance based on your specific needs and goals.

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