In this article, we take a look at 15+ healthy high carb food and consider what they can do for your health.
Carbohydrates are an essential part of a balanced diet, though some popular foods have unfortunately given carbs a poor reputation and even created ‘fear’ of carbohydrates foods in recent years.
A balanced diet should always include three major food groups: carbohydrates, proteins and fats.
Have a look: high protein low carb foods
It is important to choose the right type of carbohydrates. White bread, white rice, white flour products and extra sugar including anything, carbohydrates that need to be restricted or avoided are refined carbs.
While refined carbs are processed and generally provide little or no nutritional value, unprocessed and whole food sources of carbohydrates are usually nutritious and can be very healthy.
Lists of healthy high carb food
Healthy high carb food – High carb vegetables
Incorporating these healthy, high-carb vegetables into your diet will boost its carbohydrate content:
1. Corn
Corn is a popular vegetable that people can enjoy throughout the year as a side dish, on the cob or in the salad.
A measure of 100 grams of corn consists of 25 grams of carbohydrates and 3.36 grams of protein. It also provides good vitamin c.
According to a 2007 study, corn is beneficial for blood sugar levels and high blood pressure.
2. Sweet Potatoes
Sweet potato is a delicious, nutritious tuber.
Sweet potatoes are an excellent source of potassium and vitamin a and c.
Cooked sweet potato contains about 18-21% carbs. A 2015 study found that certain carbohydrate molecules in purple sweet potatoes may also have antioxidants and antitumors.
3. Beetroots
Beets are rich in vitamins, minerals, and are plant compounds. They contain high levels of inorganic nitrates, which can improve health and promote physical performance.
A cup of raw beets contains 13 grams of carbs. Beets are rich in potassium, calcium, folate, and vitamin a.
They also provide naturally found inorganic nitrates to people which may benefit heart health. (*)
Weight loss drinks that actually work to boost metabolism
Healthful high carb food – High carb grains
Cereals are versatile and can become the main part of many foods. Instead of eating white rice and white bread, people can include cereals with the following healthy high carb:
4. Quinoa
Quinoa is a nutritious seed that has become incredibly popular in the natural health community.
Quinoa is also rich in minerals including magnesium, potassium and phosphorus.
Since quinoa contains a high amount of both fibre and protein, it can help people lose weight. (*)(&)
Cooked quinoa contains 21.3% carbs, making it a high-carb food.
5. Buckwheat
Buckwheat is a pseudo-cereal and it is an angiosperm but not grown as grasses.
Its seed is used like cereals.
A Buckwheat is highly nutritious and contains more antioxidants and minerals than most cereals. (*)(&)(^)
Eating buckwheat can be a benefit for heart health and blood sugar control. (*) (&) (^)
6. Oats
Oats are one of the healthiest and versatile whole grains. There are different varieties available including Rolled, steel cut and quick oats.
A cup of old-fashioned rolled oats will provide 27 grams of carbohydrates in addition to 5 grams of protein and 4 grams of fibre.
Research has revealed that oats can benefit the heart health of people.
High carb fruits
7. Apples
Apples are crunchy fruits that are possible to buy in Kirana (grocery) stores over the year.
They come in many varieties. A medium apple contains 25.13 grams of carbohydrates.
It also provides vitamins with a and c, potassium and fibre.
According to a study related to older women, apple may reduce the risk of mortality associated with disease including death due to cancer.
8. Bananas
Bananas are among the most popular fruits in the world.
They are made up of about 23% carbs, either in the form of starch or sugar.
Due to it’s potassium content, bananas can help lower blood pressure and improve heart health. (*)
9. Mangoes
Mango is a sweet tropical fruit.
A cup of chopped mango contains 24.72 grams of carbohydrates.
The common vitamin a and c, potassium and fibre are also high.
High carb healthy dried fruits
10. Goji berries
People refer to goji berry as a superfood due to its high antioxidant content.
A cup contains 32 grams of carbohydrates and 5 grams of protein.
Goji berries are also a great source of vitamin a.
11. Dates
Dates are rich in fibre, calcium, phosphorus, potassium, and vitamin A.
One pitted Medjool date contains 17.99 g of carbohydrates.
12. Raisins
Raisins are a good source of anti-oxidants.
A cup of raisins contains 129.48 grams of carbohydrates.
They also contain minerals including potassium, magnesium, phosphorus and calcium.
High carb healthy pulses
13. Lentils
Lentils are popular high protein beans.
A cup of boiled lentils provides 17.86 grams of protein and 15.6 grams of fibre with 39.86 grams of carbohydrates.
Lentils are high in phosphorus, potassium, calcium and folate.
14. Kidney Beans
Kidney Beans is rich in many vitamins, minerals and plant compounds.
They are also rich in antioxidants like anthocyanin and isoflavones.
Cooked rajma contains 21% carbs in the form of starch and fibre. They are also high in protein.
15. Chickpeas
Chickpeas are rich in fibre and calcium. The study suggests that they can improve heart health and digestion.
A cup contains 19.01 grams of carbohydrates as well as 5 grams of protein.
High carb low fat meals
What does a low carb, high-fat diet plan look like – and is it a healthy way to eat?
There is scientific evidence that this method of eating can help you lose weight and protect you from some chronic diseases like diabetes and heart disease.
There are also researches that suggest that low carbs, high-fat diets can reduce your defence against certain chronic conditions and cause unpleasant side effects in the short term.
Give a glance: how many carbs are in a low carb diet
low-carb, high-fat ketogenic diet
A low carb diet means you eat a low proportion of carbohydrates and higher proportions of protein and fats. It can also be called the keto diet. However, all low carb diets do not result in ketosis.
what to avoid in low carb diet
What have you learned today?
When it comes to carbs, the thumb rule is to choose whole foods and avoid processed and refined carbohydrates
People with a specific health problem or concern should talk to their doctor or a registered dietician to determine which high-carb foods are right for them.
ALL the above healthy high carb food work great and you should stick to it for better results.
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Faq
We take a look at 15+ healthy high carb food and consider what they can do for your health like high carb fruits, pulses and dried fruits
High carbohydrates, high protein meals can provide you with essential calories and nutrients without being high in saturated fats.
It is important to choose the right type of carbohydrates. White bread, white rice, white flour products and extra sugar including anything, carbohydrates that need to be restricted or avoided are refined carbs.
Most whole foods are low in fat, high in complex carbs. Some of the foods you can enjoy like
> Beans/Legumes
> rice
> Whole grains, pasta/whole wheat bread
> potato
> Most fruits (not avocados)
> mushroom
> Quinoa
> All your greens, broccoli, kale, etc.
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