Blamed and shamed for so much of weight gain and chronic disease such as type 2 diabetes, carbs have suffered even with the popularity of low-carb diets. While it is true, not all carbs are alike, and many sources rich in nutrients and packed with fiber are important to the body for energy and proper brain function.

While foods high in sugar and refined grains are meant to be savored in moderation, a wide array of nutrient-rich, higher-carb whole foods can power your body and even support fitness performance.

The three major nutrients are carbohydrates, and these supply the body with energy. A gram of carbohydrates supplies 4 calories, which makes it essential for physical and mental activities. After being consumed, carbohydrates are broken down into glucose, which supplies energy to the body in vital functions such as brain activity and red blood cell production. The excess glucose is stored in the muscles and liver as glycogen to be used when the body needs energy.

Carbohydrates are most important for exercise. Carbs taken before exercise will optimize glycogen stores and enhance endurance, allowing you to push harder during physical activity. Pre-workout meals should contain easily digestible carbs with lower fiber content to avoid digestive issues.

Here are the best high-carb foods that combine nutrition, energy, and versatility.

1. Brown Rice

Brown rice consists of 76.2 grams of carbohydrates per 100 grams uncooked, thus a powerful source for energy to sustain. Unlike white rice, brown rice is packed with bran and germ, offering fiber, potassium, manganese, and B vitamins. Thus, it's an easy staple for athletes and sportsmen who look to increase muscle mass or balance.

2. Oats

Packed with 67 grams of carbohydrates per 100 grams, oats are a nutritional goldmine. Rich in antioxidants, fibre, and micronutrients, they can be an integral part of breakfast options as overnight oats, porridges, or even pancakes made out of oats. Their slow-digestive carbs provide a constant boost of energy, sustaining all day. 3. Potatoes

Potatoes are very satisfying and nutritious because they contain 25 grams of carbohydrates per 100 grams. White potatoes are good sources of vitamin C and potassium, whereas sweet potatoes give a powerful dose of vitamin A and manganese. Eat them boiled, baked, or mashed to have a healthy and filling meal.

4. Pasta

A staple comfort food, pasta contains 65g carbohydrates per 100 grams when uncooked. Additionally, whole-grain pastas are higher in fiber and contain magnesium and B vitamins for digestion and healthy metabolism. Combine pasta with low fat protein and vegetables to form a well-balanced meal.

5. Bread

With 49 grams of carbohydrates for every 100 grams of bread, it is so easy to have energy by consuming bread. Choose brown or whole-wheat bread versions to increase fiber and nutrition, which aids in more satiety and greater digestive health. Bread certainly remains a versatile option either for sandwiches, toasting, or side dishes.

6. Quinoa

Quinoa contains 64.2 grams of carbohydrates for 100 grams and holds up to 16.5 grams of protein in this amount. Magnesium, iron, and fiber-abundant quinoa, besides being a good additive in salads or grain bowls, is an ideal dish to prepare for meal prep.

7. Buckwheat

Though often overlooked, buckwheat contains 33.5 grams of carbohydrates per 100 grams and is rich in fiber, aiding digestion and promoting fullness. Its nutty flavor works well in salads, soups, or as a base for hearty grain dishes.

8. Popcorn

A low-calorie, high-carb snack, popcorn contains 74 grams of carbohydrates per 100 grams. It is easy to digest and, therefore, an excellent snack before working out. Opt for air-popped popcorn for a guilt-free snack.

9. Carrots

Carrots are a great source of carbs, containing 10 grams per 100 grams. They are rich in vitamins A, K1, and B6, and potassium, supporting vision, immunity, and general health.

10. Chickpeas

Chickpeas provide 13 grams of carbs and 7 grams of fiber per 100 grams, with an added protein boost of 7 grams. Add them to salads, soups, or hummus for a filling, nutrient-packed meal.

11. Beans

Beans, such as baked and black beans, are rich in starchy carbs. With 15.5 grams of carbs per 100 grams, they are a good source of fiber and protein, making them a cost-effective and healthy option for meal prep.

12. Dried Fruit

High in carbs at 83 grams per 100 grams, dried fruit is an excellent pre-workout snack for endurance activities. It's nutrient-dense, so be mindful of your serving size to keep sugar consumption in check.

13. Bananas

Athletes love bananas because they contain 23 grams of carbs per 100 grams. The fast-digesting sugars provide an instant boost of energy, and the potassium helps prevent muscle cramping during exercise.

14. Sweet Potatoes

Sweet potatoes have a high amount of complex carbohydrates, with 20.7 grams per 100 grams. They are also rich in vitamins A and C and potassium, among other nutrients.

Carbohydrates, on the other hand, far from being the enemy, they are a macronutrient that powers your body and mind. Adding these 14 nutrient-dense high-carb foods to meals can improve energy levels and enhance physical performance and provide general health benefits. Seek whole, minimally processed options and enjoy carbs within a balanced, hearty diet.

The next time you hear someone demonizing carbs, remind them of their role as the ultimate fuel for a hearty, healthy lifestyle.

Ghee coffee, also known as bulletproof coffee, has gained popularity as a trendy health drink, particularly for people trying to lose weight. This unique health drink combines coffee with ghee and sometimes coconut oil or MCT oil. The trend caught traction earlier this year, with celebrities like Rakul Preet Singh, Bhumi Pednekar, and Jacqueline Fernandez promoting it on their social media pages.

Does Ghee Coffee Really Work?

Ghee coffee offers numerous benefits, including sustained energy, improved mental focus, and enhanced weight loss. Ghee is rich in healthy fats and when added to coffee, it provides a slow-burning source of energy, helping to maintain stable blood sugar levels and prevent energy crashes.

- Sustained Energy: Ghee coffee provides a slow-burning source of energy, helping to keep you energized throughout the day.

- Improved Mental Focus: The combination of coffee and ghee may enhance mental clarity and focus.

- Enhanced Weight Loss: Ghee is rich in healthy fats that can support weight loss efforts by promoting satiety and fat metabolism.

- Rich in Healthy Fats: Ghee contains butyrate, a fatty acid that supports gut health and reduces inflammation.

- Stable Blood Sugar Levels: The fats in ghee help maintain stable blood sugar levels, preventing energy crashes.

However, experts caution that while ghee coffee can be part of a balanced diet, it may not be suitable for everyone. The high-fat content makes it calorie-dense, which could lead to weight gain if consumed in excess. Additionally, those with dairy sensitivities should avoid ghee. As with any health trend, it's essential to consider individual dietary needs and consult with a healthcare professional before making it a regular part of your routine.

Here’s What Experts Say

In their verdict on this popular health drink, experts have asserted that it should be consumed in moderation. Dr. Thiagarajan Srinivasan, Liver Transplant Specialist at MGM Healthcare, asserted that the consumption of ghee is good for health but only when it is of limited quantity. He advised people not to follow celebrity trends and discredited them as "pseudo-science."

Dubbed as "Nature's Ozempic" by TikTok enthusiasts, yerba mate, a traditional South American tea, has captured interest for potentially stimulating metabolism, suppressing appetite, and aiding in weight loss. With more and more scientific evidence tying it to metabolic effects, one can't help but question whether it has the potential to outdo Ozempic, the well-loved GLP-1 receptor agonist drug used for managing weight and type 2 diabetes. But first, before it's time to switch, there is a great need to dig into the positives and negatives about this herbal beverage.

Yerba mate is a herbal tea prepared from the leaves of Ilex paraguariensis, a South American native plant found in countries such as Argentina, Brazil, Paraguay, and Uruguay. Brewed traditionally in a mate gourd and drunk through a metal straw, yerba mate has an earthy, slightly bitter flavor. It has been used for centuries for its stimulating properties and health benefits, especially its contribution to weight loss and metabolic function.

Yerba Mate vs Ozempic

Part of the reason yerba mate has drawn comparisons to Ozempic is because of its impact on appetite and metabolism. Studies indicate that yerba mate can spur weight loss by raising levels of GLP-1, a hormone that controls blood sugar and appetite. One study discovered that active ingredients in yerba mate, especially dihydroferulic acid, act on gut bacteria to activate GLP-1 production, emulating some of the effects of Ozempic.

Furthermore, a 2015 study showed that yerba mate enhances lipid metabolism, which reduces cholesterol levels and controls gene expression associated with obesity. Another study in 2021 validated that yerba mate inhibits fat accumulation, suppresses appetite, and boosts metabolism, rendering it a viable weight management tool.

Can Yerba Mate Replace Ozempic?

Although yerba mate and Ozempic have some similarities, they are not the same. Ozempic is a prescription medication that has been thoroughly tested in clinical trials and has FDA approval for type 2 diabetes and weight loss. Yerba mate is a natural supplement that does not have regulatory approval as a medical treatment.

Unlike Ozempic, in which the drug is prescribed at certain strengths, yerba mate is of varying concentrations and strengths. Although it can aid in weight loss and metabolic health, it must be viewed as an adjunct therapy and not in place of prescription medication.

Health Benefits of Yerba Mate

Aside from weight control, yerba mate has several health benefits:

1. Increases Energy and Concentration

Yerba mate has caffeine, theobromine, and theophylline that give a smooth, jitter-free energy without crash. These constituents increase mental alertness and maintain energy levels without the crash as in coffee.

2. Supports Heart Health

Research indicates that yerba mate lowers LDL cholesterol and blood pressure, which prevents heart disease. Its high antioxidant content also enhances cardiovascular function through combating oxidative stress.

3. Aids Digestion

Yerba mate supports a healthy gut microflora, enhances digestion, and alleviates bloating. Its bioactive ingredients enhance the absorption of nutrients and general health of the gut.

4. Improves Physical Performance

Some athletes take yerba mate to enhance endurance and decrease muscle exhaustion. It enhances oxygen consumption and delays lactic acid accumulation, enhancing recovery.

5. Rich in Antioxidants and Nutrients

Yerba mate is filled with polyphenols, chlorogenic acid, and vitamins including B-complex, magnesium, potassium, and zinc. They aid in immune function, fight inflammation, and enhance overall health.

Possible Side Effects of Yerba Mate

Although yerba mate has numerous advantages, consuming too much may have dangers:

1. Increased Cancer Risk

Research shows that consumption of more than a liter of yerba mate per day, especially at high temperatures, can be associated with an increased risk of esophageal and other cancers. The risk is increased among smokers and alcohol drinkers.

2. Caffeine-Related Side Effects

Yerba mate has caffeine, which can lead to restlessness, insomnia, stomach upset, and increased heart rate, particularly in sensitive individuals to stimulants.

3. Possible Drug Interactions

As yerba mate lowers blood sugar, taking it along with drugs like Ozempic can heighten the risk of hypoglycemia (low blood sugar), resulting in symptoms such as fatigue, dizziness, and sweating.

4. Risks of Nutrient Deficiency

Since yerba mate is appetite-suppressing, high use might result in poor nutrient consumption. Those using it to lose weight need to make sure that they are keeping their diet well-balanced.

Should You Include Yerba Mate in Your Daily Routine?

Yerba mate is becoming increasingly popular worldwide as a natural method of increasing metabolism, aiding weight loss, and improving energy. While it has been dubbed "nature's Ozempic," it must not be regarded as an immediate substitute for prescribed weight-loss drugs.

Yerba mate is a strong herbal drink with possible metabolic advantages, but the comparison to Ozempic must be approached cautiously. Although it can aid in weight loss, enhance heart health, and supply prolonged energy, it is no more a supplement to treat obesity or diabetes. With ongoing research, yerba mate remains a compelling option to consider for those who want a natural solution for whole body wellness. Although attracted to its antioxidant profile or supplement to suppress appetite, this South American superfood is well worth investigating—especially with responsible consumption.

Every culture has a particular thing that they do, a ritual that they ensure to practice throughout. It could be any ritual, an eating ritual, a drinking ritual, which becomes a habit. Most of the time they have benefits, but are unknown to people as they never question it. There is one such drinking ritual that the Japanese people follow. It is the habit of drinking vinegar before every meal.

But, why does this happen?

The Japanese people have made it a habit to drink vinegar as a health tonic. Not only do they use it as a cooking ingredient, but also as a tonic right before they sit down to consume meal. They believe that it can help them with everything in their body, including their glowing skin to digestion.

Let us find out if there is any truth to this?

Experts believe that drinking vinegar, especially if consumed before meals is a practice which can be seen in many cultures, and Japan is one of them. It has many health benefits.

Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.

There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage.

Experts also believe that vinegar can improve heart health. How does it do this? It can lower blood pressure, cholesterol levels and triglycerides.

How Much Vinegar Do The Japanese Drink?

On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.

What Do The Studies Say?

The US Department of Agriculture states that vinegars contain a substance called mother which has strands of proteins, enzymes, and friendly bacteria. These are mostly found in organic, unfiltered apple cider vinegar. They have a murky appearance.

As per the National Library of Medicine's research paper, titled Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression, vinegar can also help kill pathogens, including strains of bacteria.

People have also traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

In fact, Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

A 2021 study Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli, also reveals that vinegar can be used as a great food preservative, as it inhibits bacteria like E.coli from spoiling food. This is why in Japanese cuisine, vinegar is also used as cooking ingredient.

As per a 2019 clinical trial, titled The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial, vinegar consumption could have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. This could help lower blood sugar levels and manage diabetes.