The primary role of carbohydrates is to supply energy to all cells in the body. Many cells prefer glucose as a source of energy versus other compounds like fatty acids. Some cells, such as red blood cells, are only able to produce cellular energy from glucose.

Carbohydrates serve several key functions in your body. They provide you with energy for daily tasks and are the primary fuel source for your brain’s high energy demands. Fiber is a special type of carb that helps promote good digestive health and may lower your risk of heart disease and diabetes.

Carbohydrates are burned during body processes to produce energy, giving out carbon dioxide and water. Starches are found mainly in grains, legumes, and tubers, and sugars are found in plants and fruits. Sugars are the smallest units of carbohydrates, and when they join together, they form starch.

Living things use carbohydrates as their main source of energy. The breakdown of sugars, such as glucose, supplies immediate energy for cell activities. Plants, some animals, and other organisms also use carbohydrates for structural purposes.

The most important carbohydrate is glucose, a simple sugar (monosaccharide) that is metabolized by nearly all known organisms.

Examples of Carbohydrates

• Glucose.
• Galactose.
• Maltose.
• Fructose.
• Sucrose.
• Lactose.
• Starch.
• Cellulose.

But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others: The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

The three main types of carbohydrates are sugars, starches, and fiber. They’re called “simple” or “complex” on the basis of their chemical makeup and what your body does with them.

The 10 best carbs to eat for weight loss

• of 10. Barley.
• of 10. Maple water.
• of 10. Popcorn.
• of 10. Quinoa.
• of 10. Roasted chickpeas.
• of 10. Whole-grain rye crispbread.
• of 10. Sweet potatoes.
• of 10. Whole-grain breakfast cereal.

Here is a list of 12 high-carb foods that also happen to be incredibly healthy.

1. Quinoa. Quinoa is a nutritious seed that has become incredibly popular in the natural health community.
2. Oats. Oats may be the healthiest whole grain food on the planet.
3. Buckwheat.
4. Bananas.
5. Sweet Potatoes.
6. Beetroots.
7. Oranges.
8. Blueberries.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you’re less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut since these foods are low in net carbs.

Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day.

Potatoes are considered a starchy vegetable and a healthy carb. They’re high in fiber (when including the skin), low in calories, and include vitamins and minerals. Most potato varieties have a higher glycemic index (GI).

While all carbs break down into glucose, the best carbs for your health are the ones you’ll eat in their closest-to-nature state as possible: vegetables, fruit, pulses, legumes, unsweetened dairy products, and 100% whole grains, like brown rice, quinoa, wheat, and oats.

The information gathered leads us to a conclusion that rice, especially brown or parboiled kind (white one with added nutrients) is a better choice than potatoes thanks to its high vitamin content and low glycemic index.

Ontario-based EarthFresh Farms says the Carisma potato is grown from seeds from the Netherlands and isn’t genetically modified. While a yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the Carisma has about 70 calories and 15 grams of carbs, Jane Dummer, a Kitchener, Ont.

Meal Prep Recipe Videos

• Mashed Turnips. Turnips are another great, low carb alternative to potatoes.
• Butternut Squash.
• Mashed Carrots.
• Mashed Rutabaga.
• Mashed Celery Root.
• Mashed Acorn Squash.
• Mashed Brussel Sprouts.
• Mashed Sweet Potato.

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

red potatoes

[1] However, potatoes don’t count as a vegetable on Harvard’s Healthy Eating Plate because they are high in the type of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip (in scientific terms, they have a high glycemic load).

Potatoes are high in vitamins, minerals, antioxidants, fiber and resistant starch. However, fried potatoes may also come with some potential negative effects, including weight gain, especially when consumed in large amounts.

The red potato may may be lower in calories and carbs, but the yellow potato is a better source of iron and calcium. An 85-gram serving of a yellow potato contains 1.3 milligrams of iron and 15 milligrams of calcium, while the same serving of red contains 0.7 milligram of iron and no calcium.

Red potatoes provide a great source of fiber because the skin, where the majority of the fiber is located, is consumed regardless of the preparation.

Boil potatoes with skin- Boiling potatoes can lower their nutritional content like vitamin C and B vitamins if they are boiled without skin. Boiling them with skin can save nutrients that may lost in cooking water. Try to use minimal water like with steaming.