{"id":28369,"date":"2024-06-15T08:00:00","date_gmt":"2024-06-15T05:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=28369"},"modified":"2024-06-10T17:56:40","modified_gmt":"2024-06-10T14:56:40","slug":"incredibly-healthy-foods-high-in-carbohydrates","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/food\/incredibly-healthy-foods-high-in-carbohydrates\/","title":{"rendered":"13 Incredibly healthy foods high in carbohydrates"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"28369\" class=\"elementor elementor-28369\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72d4c446 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"72d4c446\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-fe3f267\" data-id=\"fe3f267\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33d4dc56 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"33d4dc56\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">13 Incredibly healthy foods high in carbohydrates<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b678bab elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"4b678bab\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 15, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7de6d68 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"7de6d68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tCarbohydrates have a bad reputation among slimming people, but many healthy foods are high in carbohydrates... \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c21df09\" data-id=\"c21df09\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e7b648a elementor-widget elementor-widget-spacer\" data-id=\"6e7b648a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4850674d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4850674d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3d17f309\" data-id=\"3d17f309\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-141370ae elementor-widget elementor-widget-text-editor\" data-id=\"141370ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-141370ae{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3818d8ba elementor-widget elementor-widget-text-editor\" data-id=\"3818d8ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-3818d8ba{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32150283 elementor-widget elementor-widget-text-editor\" data-id=\"32150283\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Over the years, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">carbohydrates<\/a> have acquired a bad reputation. People often associate them with obesity, type 2 diabetes and other health problems.<\/p><p>On the one hand, this is justified, as our diets are increasingly based on <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-and-unhealthy-food\/\">processed foods<\/a> high in sugar (and salt), but generally lacking in important vitamins and minerals.<\/p><p>However.<\/p><p>The problem is not carbohydrates, but eating too many of them, often without even realising it (because we don&#8217;t read the nutritional labels).<\/p><p>Many foods rich in carbohydrates and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/dietary-fibre\/\">fibre<\/a> can actually be very good for you.<\/p><p>Here are 13 foods high in carbohydrates that are incredibly healthy:<\/p><pre>\u00a0<\/pre><h2>1 Quinoa<\/h2><p>Quinoa is a nutritious seed classified as a pseudograin (a seed that is cooked and eaten like a cereal).<\/p><p>Cooked quinoa contains 70% carbohydrates but is also a good source of protein, fibre, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a> (especially B vitamins) and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/macronutrients-and-micronutrients\/\">micronutrients<\/a> (such as magnesium, iron and potassium).<\/p><pre>\u00a0<\/pre><p>Quinoa health benefits:<\/p><ul><li>Support muscle recovery and growth as it is one of the few plant-based products containing <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/how-much-protein-do-we-need\/\">all nine essential amino acids<\/a>.<\/li><li>It promotes muscle and nerve function as it is rich in minerals (magnesium promotes muscle and nerve function, iron helps oxygen transport, and potassium helps regulate blood pressure).<\/li><li>It aids digestion and helps maintain stable blood sugar levels as it is rich in fibre.<\/li><\/ul><pre>\u00a0<\/pre><p>Quinoa is also very nutritious and gluten-free, making it a popular alternative to wheat for people with <a href=\"https:\/\/dietsabc.com\/en\/food\/gluten-and-gluten-intolerance\/\">gluten intolerance<\/a>.<\/p><pre>\u00a0<\/pre><p>Quinoa can be used as a base for <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=sal%C4%81ti%20Kvinoja&amp;cooked_browse_sort_by=date_desc\">salads<\/a>, instead of rice or pasta, or as a breakfast porridge with fruit and nuts.<\/p><pre>\u00a0<\/pre><h2>2 Buckwheat<\/h2><p>Like quinoa, <a href=\"https:\/\/dietsabc.com\/en\/diets\/buckwheat-and-buckwheat-diet\/\">buckwheat<\/a> is considered a pseudograin.<\/p><p>100 g of raw buckwheat contains 75 grams of carbohydrates, while 100 g of cooked buckwheat contains ~19.9 g of carbohydrates. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26270637\/\" target=\"_blank\" rel=\"noopener\">Buckwheat contains more minerals and antioxidants than many cereals<\/a>.<\/p><p>Buckwheat is also a good source of fibre, plant protein, essential amino acids, vitamins (such as B vitamins, especially niacin, folate and vitamin B6) and minerals (such as magnesium, manganese and copper).<\/p><p>Additionally.<\/p><p>Buckwheat is gluten-free, making it suitable for people with coeliac disease or gluten intolerance.<\/p><pre>\u00a0<\/pre><p>Health benefits of buckwheat:<\/p><ul><li>Buckwheat contains a significant amount of plant protein, including all nine essential amino acids.<\/li><li>Buckwheat provides essential minerals such as magnesium, which is important for bone health, muscle function and metabolism in general.<\/li><li>The fibre, magnesium and <a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/rutin\" target=\"_blank\" rel=\"noopener\">rutin<\/a> in buckwheat contribute to heart health (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5986499\/\" target=\"_blank\" rel=\"noopener\">can help lower blood pressure, lower &#8216;bad&#8217; LDL cholesterol and improve overall cardiovascular health<\/a>).<\/li><li>Fibre helps to maintain digestive health by increasing stool volume and promoting regular bowel movements.<\/li><li>Fibre also helps to regulate blood sugar levels and provides satiety (thus helping to regulate weight).<\/li><\/ul><pre>\u00a0<\/pre><p>Cook buckwheat like rice or quinoa, use it as a base for salads or as a side dish, use buckwheat flour to bake pancakes, waffles, breads, muffins and other baked goods. Try <a href=\"https:\/\/en.wikipedia.org\/wiki\/Soba\" target=\"_blank\" rel=\"noopener\">Soba noodles<\/a> &#8211; they can be used in soups, stews or cold salads&#8230; Make buckwheat porridge and vary the flavour with sweet or savoury toppings. You can also make <a href=\"https:\/\/eng.lsm.lv\/article\/culture\/food-drink\/buckwheat-popcorn-explode-your-lockdown-supplies.a361760\/\" target=\"_blank\" rel=\"noopener\">buckwheat popcorn<\/a>.<\/p><pre>\u00a0<\/pre><h2>3 Sweet potatoes<\/h2><p>Sweet potatoes or yams are a tasty and nutritious root vegetable.<\/p><p>100 g (~half a glass) of sweet potato puree cooked with the skin contains about 20.7 g of complex carbohydrates (starch, sugar and fibre), beta-carotene, vitamin C and minerals such as potassium and manganese.<\/p><pre>\u00a0<\/pre><p>Health benefits of sweet potatoes:<\/p><ul><li>Beta-carotene (which gives potatoes their reddish-yellow colour) is converted in our bodies into vitamin A (retinol), which is essential for eye health, a strong immune system and healthy skin and mucous membranes.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/antioxidants\/\">Antioxidants<\/a> reduce inflammation and promote general health.<\/li><li>Fibre promotes digestion and blood sugar control.<\/li><\/ul><pre>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/pre><p>Sweet potatoes are great for baking and pureeing, and can also be used in soups, stews or as a base for healthy desserts.<\/p><pre>\u00a0<\/pre><h2>4 Wholegrain oat flakes<\/h2><p>Raw oats contain 70 % carbohydrate. 1 cup (~81 grams) of oats contains ~54 grams of carbohydrates and a lot (~8 grams) of fibre, especially the biologically active <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5618555\/\" target=\"_blank\" rel=\"noopener\">beta-glucans<\/a>.<\/p><p>Oats are also a relatively good source of protein (contains more protein than most cereals). They are high in vitamins and minerals such as manganese, phosphorus and magnesium.<\/p><pre>\u00a0<\/pre><p>Health benefits of oats:<\/p><ul><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5810204\/\" target=\"_blank\" rel=\"noopener\">Beta-glucan can help lower cholesterol levels<\/a> and therefore reduce the risk of heart disease.<\/li><li>Eating oats <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690088\/\" target=\"_blank\" rel=\"noopener\">can lower blood sugar levels, especially in people with type 2 diabetes<\/a>.<\/li><li>Fibre promotes regular bowel movements and improves digestive health.<\/li><li>Processed slowly &#8211; they provide the body with energy for a longer time and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26273900\/\" target=\"_blank\" rel=\"noopener\">create a lasting feeling of satiety<\/a>, which can help maintain a healthy weight.<\/li><\/ul><pre>\u00a0<\/pre><p>Oatmeal porridge makes a great breakfast, wholegrain oat flakes can be added to baked goods (both ground and whole), can be used to make <a href=\"https:\/\/en.wikipedia.org\/wiki\/Granola\" target=\"_blank\" rel=\"noopener\">granola<\/a> or grillage candies and can be used to create <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=deserts%20grilj%C4%81%C5%BEa&amp;cooked_browse_sort_by=date_desc\">delicious desserts<\/a>.<\/p><pre>\u00a0<\/pre><h2>5 Bananas<\/h2><p>One large banana (~136 g) contains about 31 grams of carbohydrates (in the form of starches and sugars).<\/p><p>Bananas are also high in fibre, potassium, vitamin B6 and vitamin C.<\/p><p>Unripe bananas contain more pectin (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6401843\/\" target=\"_blank\" rel=\"noopener\">which contributes to digestive health and provides fuel for the beneficial bacteria in the gut<\/a>) and <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464622001645\" target=\"_blank\" rel=\"noopener\">resistant starch<\/a>, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0925521416300588\" target=\"_blank\" rel=\"noopener\">turning into natural sugars as they turn yellow<\/a>. In other words, eating bananas that are not fully ripe will give you more starch and less sugar.<\/p><pre>\u00a0<\/pre><p>Health benefits of bananas:<\/p><ul><li>Bananas are a source of quick energy due to their high content of natural sugars.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4963920\/\" target=\"_blank\" rel=\"noopener\">Potassium helps to regulate blood pressure<\/a> and promotes muscle function.<\/li><li>Fibre helps digestion and satiety.<\/li><\/ul><pre>\u00a0<\/pre><p>Eat bananas, use them in smoothies, with breakfast cereals or yoghurt, in cocktails, or bake them (fried bananas are also very tasty).<\/p><pre>\u00a0<\/pre><h2>6 Brown rice<\/h2><p>100 g cooked brown rice contains about 23 g carbohydrates.<\/p><p>Brown rice is also rich in fibre, protein and important nutrients such as B vitamins, calcium, magnesium, phosphorus, zinc, iron, selenium&#8230;<\/p><pre>\u00a0<\/pre><p>The health benefits of brown rice:<\/p><ul><li>Magnesium and fibre promote heart health.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3024208\/\" target=\"_blank\" rel=\"noopener\">Reduces the risk of diabetes<\/a> because brown rice has a low glycaemic index, which means that blood sugar levels do not rise or rise slowly after eating.<\/li><li>The fibre aids digestion, promotes gut health and ensures long-lasting satiety.<\/li><\/ul><pre>\u00a0<\/pre><p>Use as a base for <a href=\"https:\/\/en.wikipedia.org\/wiki\/Stir_frying\" target=\"_blank\" rel=\"noopener\">stir-fries<\/a>, with\u00a0salads or vegetables and as a side dish with meat or fish.<\/p><pre>\u00a0<\/pre><h2>7 Chickpeas<\/h2><p>Chickpeas (also called garbanzo beans) like other legumes are very healthy.<\/p><p>100 g of cooked chickpeas contain 27.4 g of carbohydrates and almost 8 g of fibre. Chickpeas are also a good source of vegetable protein and are therefore particularly valuable for vegetarians and vegans. They are also rich in vitamins and minerals, including calcium, magnesium, iron, and phosphorus&#8230; as well as, K and B vitamins.<\/p><pre>\u00a0<\/pre><p>The health benefits of chickpeas:<\/p><ul><li>Chickpeas improve heart and digestive health, and some studies suggest that they may also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\" target=\"_blank\" rel=\"noopener\">help protect against some types of cancer<\/a>.<\/li><li>Protein promotes muscle repair, growth and general body maintenance.<\/li><li>Calcium, magnesium, phosphorus and vitamin K, promote bone health and help maintain strong bones.<\/li><li>The high fibre content will help maintain a healthy digestive system by promoting regular bowel movements and preventing constipation.<\/li><\/ul><pre>\u00a0<\/pre><p>Use chickpeas in <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=turku%20zir%C5%86i%20sal%C4%81ti&amp;cooked_browse_sort_by=date_desc\">salads<\/a>, add them to <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=turku%20zir%C5%86i%20zupa&amp;cooked_browse_sort_by=date_desc\">soups<\/a> and stews, use them as a base for <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=turku%20zir%C5%86i%20karijs&amp;cooked_browse_sort_by=date_desc\">curries<\/a>, roast them with olive oil and spices for a crunchy and nutritious snack, mix them with tahini, lemon juice, garlic and olive oil to make hummus as a healthy dip or spread, use chickpea flour to bake <a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=turku%20zir%C5%86u%20maiz%C4%ABt&amp;cooked_browse_sort_by=date_desc\">bread<\/a>, cakes and <a href=\"https:\/\/dietsabc.com\/en\/recipes\/cepumi-ar-linseklam-bez-olam\/\">biscuits<\/a>&#8230;<\/p><pre>\u00a0<\/pre><h2>8 Beetroot<\/h2><p>100 g of beetroot (both raw and cooked) contains about 10 g of carbohydrates, mainly in the form of natural sugars and fibre.<\/p><p>They are also rich in vitamins and minerals (folate, manganese and potassium), as well as powerful antioxidants and bioactive plant compounds<\/p><p>Beets are also rich in inorganic nitrates, which the body converts to nitric oxide.<\/p><pre>\u00a0<\/pre><p>Health benefits of beetroot:<\/p><ul><li>Nitric oxide <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30400267\/\" target=\"_blank\" rel=\"noopener\">lowers blood pressure<\/a> and relaxes blood vessels, allowing oxygen to flow more efficiently during exercise, which is why athletes sometimes drink beetroot juice before competitions to enhance their physical performance and endurance.<\/li><li>Antioxidants help to protect against oxidative stress.<\/li><\/ul><pre>\u00a0<\/pre><p>Add beetroot to salads, squeeze the juice and drink it as it is, mix it into smoothies or shakes, or use it to make desserts.<\/p><pre>\u00a0<\/pre><h2>9 Oranges<\/h2><p>100 g of oranges contain about 15.5 grams of carbohydrates.<\/p><p>Oranges are particularly rich in vitamin C, potassium and some B vitamins. In addition, they contain citric acid as well as several powerful bioactive plant compounds and antioxidants.<\/p><p>Oranges are also a good source of fibre.<\/p><pre>\u00a0<\/pre><p>Health benefits of oranges:<\/p><ul><li>May <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6431442\/\" target=\"_blank\" rel=\"noopener\">improve heart health<\/a>.<\/li><li>May help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8229448\/\" target=\"_blank\" rel=\"noopener\">prevent kidney stones<\/a>.<\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25048971\/\" target=\"_blank\" rel=\"noopener\">Promotes iron absorption<\/a> from other foods, which may help prevent iron deficiency anaemia.<\/li><li>Vitamin C and other antioxidants strengthen the immune system and help the body fight infections and diseases.<\/li><li>Vitamin C plays a crucial role in the formation of collagen (a protein essential for skin health and appearance).<\/li><\/ul><pre>\u00a0<\/pre><p>The best way to consume oranges is to eat them whole or in a salad, as drinking orange juice prevents the absorption of fibre and related substances.<\/p><pre>\u00a0<\/pre><h2>10 Blueberries<\/h2><p>100 g blueberries contain about 14.5 g carbohydrates.<\/p><p>Blueberries are often called a <a href=\"https:\/\/dietsabc.com\/en\/food\/superfoods\/\">superfood<\/a> because they are high in antioxidants.<\/p><p>But.<\/p><p>Blueberries are also high in vitamins and minerals, including vitamin C, vitamin K and manganese.<\/p><pre>\u00a0<\/pre><p>The health benefits of blueberries:<\/p><ul><li>Regular consumption of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23319811\/\" target=\"_blank\" rel=\"noopener\">blueberries is associated<\/a> with a lower risk of heart disease (helps lower cholesterol, lowers blood pressure and improves vascular function).<\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30941401\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that eating blueberries can even improve memory in the elderly.<\/li><li>Despite their sweetness, blueberries have a low glycemic index and can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20724487\/\" target=\"_blank\" rel=\"noopener\">help regulate blood sugar levels<\/a>.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579659\/\" target=\"_blank\" rel=\"noopener\">Vitamin C is necessary for the production of collagen<\/a>, which helps to maintain skin elasticity and reduce wrinkles.<\/li><li>Antioxidants help protect the skin from damage caused by environmental factors such as sun exposure and pollution.<\/li><li>Fibre slows down the absorption of sugar into the blood, preventing sugar levels from spiking.<\/li><\/ul><pre>\u00a0<\/pre><p>Eat blueberries whole (blueberries are delicious frozen), add blueberries to salads and bake them into cakes, muffins, pancakes, scones&#8230;, and make sauces, jams and desserts.<\/p><pre>\u00a0<\/pre><h2>11 Grapefruit<\/h2><p>100 g of grapefruit contains about 8 g of carbohydrates. Grapefruit is low in calories but is an excellent source of vitamins A and C and contains small amounts of B vitamins, potassium and magnesium.<\/p><pre>\u00a0<\/pre><p>Health benefits of grapefruit:<\/p><ul><li>According to some human and animal studies, grapefruit (especially the red ones) <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16506849\/\" target=\"_blank\" rel=\"noopener\">can improve heart health<\/a> and blood sugar levels.<\/li><li>Studies also suggest that some compounds in grapefruit may help:<ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26150027\/\" target=\"_blank\" rel=\"noopener\">Prevent kidney stones<\/a>.<\/li><li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/grapefruit-and-cholesterol#grapefruit-and-cholesterol\" target=\"_blank\" rel=\"noopener\">Lower cholesterol levels<\/a>.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4489828\/\" target=\"_blank\" rel=\"noopener\">Slow the growth and spread of cancer cells<\/a>.<\/li><\/ul><\/li><li>Grapefruit has a low glycaemic index, which means it has a minimal effect on blood sugar levels.<\/li><li>High water and fibre content promote satiety, which can reduce overall calorie intake and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16579728\/\" target=\"_blank\" rel=\"noopener\">contribute to weight loss<\/a>.<\/li><li>Fibre supports healthy gut microbiota, promoting regular bowel movements and preventing constipation.<\/li><\/ul><pre>\u00a0<\/pre><p>Eat them whole, add them to salads, bake flatbreads, cupcakes and other pastries with them.<\/p><pre>\u00a0<\/pre><h2>12 Apples<\/h2><p>Although apples vary widely in appearance and taste, 100 g of apples usually contain around 14-16 g of carbohydrates.<\/p><p>Apples are rich in vitamins and minerals but usually only in small amounts.<\/p><p>However, they are a good source of vitamin C, antioxidants and fibre (especially pectin).<\/p><p>Apples also contain various <a href=\"https:\/\/health.clevelandclinic.org\/phytonutrients\" target=\"_blank\" rel=\"noopener\">phytonutrients<\/a>, including flavonoids and polyphenols, which increase their health benefits.<\/p><pre>\u00a0<\/pre><p>Health benefits of apples:<\/p><ul><li>Eating apples regularly is associated with:<ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23271615\/\" target=\"_blank\" rel=\"noopener\">Lower levels of &#8216;bad&#8217; LDL cholesterol<\/a> and higher levels of &#8216;good&#8217; HDL cholesterol.<\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27000627\/\" target=\"_blank\" rel=\"noopener\">Reduced risk of certain types of cancer<\/a> (although more research is needed to say this with some certainty).<\/li><\/ul><\/li><li>May <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31928209\/\" target=\"_blank\" rel=\"noopener\">help lower blood pressure<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26016654\/\" target=\"_blank\" rel=\"noopener\">promote heart health<\/a>.<\/li><li>May <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950014\/\" target=\"_blank\" rel=\"noopener\">help regulate blood sugar levels<\/a>.<\/li><li>Some studies suggest that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9321083\/\" target=\"_blank\" rel=\"noopener\">antioxidants and anti-inflammatory compounds in apples may promote bone health<\/a> (increase bone density and reduce the risk of osteoporosis).<\/li><li>Apples are low in calories and high in fibre &#8211; they promote satiety and can help control hunger and prevent the risk of overeating.<\/li><\/ul><pre>\u00a0<\/pre><p>Apples like all fruits can be eaten whole or dried or added to salads, but they can also be used in baked goods and smoothies.<\/p><pre>\u00a0<\/pre><h2>13 Kidney beans<\/h2><p>100 g of cooked beans contain approximately 21.5 grams of carbohydrates in the form of starch and fibre. These legumes are also rich in vitamins, minerals and plant compounds.<\/p><p>And.<\/p><p>They are also high in protein, making them an excellent source of plant-based protein.<\/p><pre>\u00a0<\/pre><p>The health benefits of kidney beans:<\/p><ul><li>Fibre, potassium, folate and magnesium <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28077199\/\" target=\"_blank\" rel=\"noopener\">promote heart health<\/a>.<\/li><li>Soluble fibre can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34642756\/\" target=\"_blank\" rel=\"noopener\">help lower cholesterol<\/a> and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19526214\/\" target=\"_blank\" rel=\"noopener\">regulate blood sugar levels<\/a>.<\/li><li>Calcium, magnesium and phosphorus help maintain bone health.<\/li><li>Folate (a natural form of vitamin B9) promotes the formation of new cells and tissue, which is important for maintaining strong and healthy bones.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4350074\/\" target=\"_blank\" rel=\"noopener\">May reduce the risk of colon cancer<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p>Add cooked beans to salads, they are a great addition to soups, stews, chilli, burritos, tacos&#8230; Use beans as a side dish to main dishes, make bean puree, and make bean hummus (adding garlic, lemon juice and olive oil).<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>It is a myth that all carbohydrates are unhealthy. In fact, many of the healthiest foods are high in carbohydrates.<\/p><p>Carbohydrates are mainly a source of <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\">energy<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/healthy-nutrition-and-mood\/\">good mood and well-being<\/a>. We need them and it is very unwise to give them up categorically.<\/p><p>But.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/carbohydrates\/\">Carbohydrates are different<\/a>:<\/p><ul><li>Refined or &#8216;fast&#8217; carbohydrates (sugar, white flour products, etc.) give us energy quickly, but in large quantities, they can be unhealthy.<\/li><li>Complex or &#8216;slow&#8217; carbohydrates give us energy gradually &#8211; it lasts longer and keeps us feeling fuller for longer.<\/li><\/ul><pre>\u00a0<\/pre><p>In other words, if you want to eat healthily, avoid processed foods (sugary drinks, packet juices, sausages, processed meats, chips, white flour products, etc.) and eat more <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">whole grains<\/a>, vegetables and fruit.<\/p><pre>\u00a0<\/pre><p>Eat delicious food, eat balanced, move and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ee114ae elementor-widget elementor-widget-toggle\" data-id=\"1ee114ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5181\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5181\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5181\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5181\"><p><a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5175500\/\" target=\"_blank\" rel=\"noopener\">Effect of Pseudocereal-Based Breakfast Meals on the First and Second Meal Glucose Tolerance in Healthy and Diabetic Subjects<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26249220\/\" target=\"_blank\" rel=\"noopener\">Physiological Effects Associated with Quinoa Consumption and Implications for Research Involving Humans: a Review<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25609179\/\" target=\"_blank\" rel=\"noopener\">Dietary animal and plant protein intakes and their associations with obesity and cardio-metabolic indicators in European adolescents<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559033\/\" target=\"_blank\" rel=\"noopener\">High Fiber Diet<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26270637\/\" target=\"_blank\" rel=\"noopener\">Buckwheat as a Functional Food and Its Effects on Health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32227786\/\" target=\"_blank\" rel=\"noopener\">Assessment of the glycemic index of groats available on the Polish food market<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6593376\/\" target=\"_blank\" rel=\"noopener\">Review on nutritional composition of orange\u2010fleshed sweet potato and its role in management of vitamin A deficiency<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4325078\/\" target=\"_blank\" rel=\"noopener\">Nutritional advantages of oats and opportunities for its processing as value added foods &#8211; a review<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27724985\/\" target=\"_blank\" rel=\"noopener\">The effect of oat \u03b2-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32728751\/\" target=\"_blank\" rel=\"noopener\">Global review of heart health claims for oat beta-glucan products<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26724486\/\" target=\"_blank\" rel=\"noopener\">Dietary fiber and satiety: the effects of oats on satiety<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5646248\/\" target=\"_blank\" rel=\"noopener\">Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24158434\/\" target=\"_blank\" rel=\"noopener\">Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21676152\/\" target=\"_blank\" rel=\"noopener\">Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188421\/\" target=\"_blank\" rel=\"noopener\">The Nutritional Value and Health Benefits of Chickpeas and Hummus<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6947971\/\" target=\"_blank\" rel=\"noopener\">Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31336633\/\" target=\"_blank\" rel=\"noopener\">Acute Supplementation with Nitrate-Rich Beetroot Juice Causes a Greater Increase in Plasma Nitrite and Reduction in Blood Pressure of Older Compared to Younger Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30400267\/\" target=\"_blank\" rel=\"noopener\">Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30130468\/\" target=\"_blank\" rel=\"noopener\">Dietary Nitrate and Physical Performance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32722588\/\" target=\"_blank\" rel=\"noopener\">Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24791915\/\" target=\"_blank\" rel=\"noopener\">Dietary nitrate supplementation and exercise performance<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690266\/\" target=\"_blank\" rel=\"noopener\">Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28509871\/\" target=\"_blank\" rel=\"noopener\">Nutraceutical Value of Citrus Flavanones and Their Implications in Cardiovascular Disease<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10479711\/\" target=\"_blank\" rel=\"noopener\">Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31329250\/\" target=\"_blank\" rel=\"noopener\">Recent Research on the Health Benefits of Blueberries and Their Anthocyanins<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2850944\/\" target=\"_blank\" rel=\"noopener\">Blueberry Supplementation Improves Memory in Older Adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4016745\/\" target=\"_blank\" rel=\"noopener\">Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, NHANES 2003\u20132008<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25792078\/\" target=\"_blank\" rel=\"noopener\">Grapefruit juice improves glucose intolerance in streptozotocin-induced diabetes by suppressing hepatic gluconeogenesis<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33173425\/\" target=\"_blank\" rel=\"noopener\">Naringenin exerts anticancer effects by inducing tumor cell death and inhibiting angiogenesis in malignant melanoma<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28911463\/\" target=\"_blank\" rel=\"noopener\">Hypocholesterolemic properties of grapefruit (Citrus paradisii) and shaddock (Citrus maxima) juices and inhibition of angiotensin-1-converting enzyme activity<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/B9780128138229000345\" target=\"_blank\" rel=\"noopener\">A Review of the Effects of Citrus paradisi (Grapefruit) and Its Flavonoids, Naringin, and Naringenin in Metabolic Syndrome<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5225682\/\" target=\"_blank\" rel=\"noopener\">Apple as a source of dietary phytonutrients: an update on the potential health benefits of apple<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28911529\/\" target=\"_blank\" rel=\"noopener\">An apple a day to prevent cancer formation: Reducing cancer risk with flavonoids<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3183591\/\" target=\"_blank\" rel=\"noopener\">A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health1<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27613272\/\" target=\"_blank\" rel=\"noopener\">Nutrients, phytochemicals and antioxidant activities of 26 kidney bean cultivars<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22494488\/\" target=\"_blank\" rel=\"noopener\">Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18307744\/\" target=\"_blank\" rel=\"noopener\">Protein, fibre and blood pressure: potential benefit of legumes<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32917495\/\" target=\"_blank\" rel=\"noopener\">Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4446754\/\" target=\"_blank\" rel=\"noopener\">B-Vitamins and Bone Health\u2013A Review of the Current Evidence<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-46f570cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"46f570cf\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-54191af9\" data-id=\"54191af9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3ed119 elementor-widget elementor-widget-image\" data-id=\"a3ed119\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" 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56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-503c6051\" data-id=\"503c6051\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2df20f2 elementor-widget elementor-widget-heading\" data-id=\"2df20f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 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elementor-widget elementor-widget-heading\" data-id=\"16514975\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-17f13194 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"17f13194\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-34bd789a\" data-id=\"34bd789a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div 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elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22956 post type-post status-publish format-standard has-post-thumbnail hentry category-pareizs-uzturs category-veseligs-uzturs tag-ka-est-veseligi-esot-cela tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22957\" alt=\"How to eat healthy on the go\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Ka-est-veseligi-esot-cela.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\">\n\t\t\t\tHow to eat healthy on the go\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to eat healthily and not overeat when eating out, travelling, parties, hotels ...<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/pareizs-uzturs\/how-to-eat-healthy-on-the-go\/\" aria-label=\"Read more about K\u0101 \u0113st vesel\u012bgi esot ce\u013c\u0101\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16592 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-svara-samazinasana tag-testosterons\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/all-about-testosterone-for-women\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Testosterons-256x300.jpg\" class=\"attachment-medium size-medium wp-image-16593\" alt=\"All About Testosterone For Women\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Testosterons-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Testosterons-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/04\/Testosterons.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/all-about-testosterone-for-women\/\">\n\t\t\t\tAll About Testosterone For Women\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is testosterone? What does it do? What is a normal level and how does it affect our health? How To Raise And Lower Testosterone Levels Naturally?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/all-about-testosterone-for-women\/\" aria-label=\"Read more about Viss par testosteronu sieviet\u0113m\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22160 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-treninu-programmas-efektivitate\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/is-your-workout-program-is-good-for-you\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Ka-novertet-treninu-programmas-efektivitati-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22162\" alt=\"Workout program\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Ka-novertet-treninu-programmas-efektivitati-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Ka-novertet-treninu-programmas-efektivitati-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/Ka-novertet-treninu-programmas-efektivitati.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/is-your-workout-program-is-good-for-you\/\">\n\t\t\t\tHow to tell if your workout program is good for you?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to measure the effectiveness of your workout? How to achieve the result faster? What to do if you train hard but there are no results?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/is-your-workout-program-is-good-for-you\/\" aria-label=\"Read more about K\u0101 noteikt, vai J\u016bsu treni\u0146u programma ir Jums\u00a0 piem\u0113rota?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-27225 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-dietas tag-svara-samazinasana tag-tievesana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27226\" alt=\"Why skipping meals and starving do not lead to weight loss?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\">\n\t\t\t\tWhy skipping meals and starving do not lead to weight loss?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why eating less and starving yourself is more likely to make you gain weight than lose it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\" aria-label=\"Read more about K\u0101p\u0113c \u0113dienrei\u017eu izlai\u0161ana un bado\u0161an\u0101s neveicina svara zudumu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1df457e2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1df457e2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-41074b83\" data-id=\"41074b83\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4bc71f54 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4bc71f54\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3a13874f\" data-id=\"3a13874f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2dc4b35e\" data-id=\"2dc4b35e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Tiev\u0113t\u0101ju vid\u016b og\u013chidr\u0101tiem ir slikta reput\u0101cija, ta\u010du daudzi vesel\u012bgi p\u0101rtikas produkti satur daudz og\u013chidr\u0101tu&#8230; <\/p>","protected":false},"author":25,"featured_media":28378,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,102],"tags":[111],"class_list":["post-28369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-partikas-produkti","category-pareizs-uzturs","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28369","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=28369"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28369\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/28378"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=28369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=28369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=28369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}