Alternative carbohydrates sources for bulking

Updated: Feb 28, 2019


Rice, pasta, oatmeal, sweet potatoes…etc every day the same story.

Although most of us love carbohydrates, eating the same carbs over and over again can get really boring and can cause cravings and cheats. So, to help you make your nutrition a little more fun and varied, today I’m bringing you 4 uncommon (or at least no so utilized as the mentioned at the beginning) carbs sources:

LEGUMES


Any of them: chickpeas, lentils, kidney beans, etc. I think this is a super underutilized type of food in fitness despite its high content not only in

carbohydrates but in protein too (if you are vegan legumes are probably one of your main protein sources).

In my opinion, legumes are a really complete food, they have everything. Kidney beans for example, 100 gr provide you with 60 gr of carbs, 24 gr of protein, 0,8 gr of fat and 25 gr of fiber…25!!! And don’t get me started in its micronutrients content…

Are you tired of your rice and chicken? This is a great alternative for you.

COUS COUS

Couscous is an absolutely top food.


A 100 gr of couscous provide you with 77 gr of carbs, 13 gr of protein and basically no fat. It is high in vitamins and minerals (actually it has a pretty good amount of manganese) and it also has a decent amount of fiber. Much like quinoa, it is a great substitute for rice, pasta or sweet potatoes.



The only problem with it is that it is considered a high-gluten product so if you are celiac you should completely avoid it.

BULGUR

Coming from the middle east and the northern part of Africa, it is an unknown high-quality carbohydrates source that is easy to digest (perfect for


people with stomach problems) and has a medium-low GI (45).

100 gr of bulgur provide you with 76 gr of carbs, 12 gr of protein, 1,3gr of fat and 18 of fiber!! And it is as easy to prepare as rice. Just boil it for 15 mins, add some veggies and a high-quality protein source and boom, you have perfect and complete meal!



BARLEY


Barley has to be one of the healthiest foods out there, yet I don’t see anyone promoting it or even talking about it.

It has plenty of vitamins and minerals, but one of the most important characteristics about barley is its super high content of potassium. Why is that so important? Because besides a low sodium intake, a high potassium intake keeps your blood pressure under control, making it perfect for people with hypertension problems.

100 gr of barley provide you with 77 gr of carbs, 9,9 gr of protein, 1,2 gr of fat and 15,6 gr of fiber.

The only “problem” is that it must be soaked during several hours before cooking it to reduce cooking time and optimize its flavor and texture.

That’s it for today’s post!! If you have any doubt, question, suggestion or constructive critic, please do not hesitate to let it in the comments section or use my social media.

And don’t forget to share the post!

See you in the next one! :)

#ENGLISH #NUTRITION