Discover the best healthy high-carb foods that are both tasty and nutritious. Explore our top choices to fuel your energy and maintain a balanced diet!
Carbohydrates are crucial to our diet, and many healthy high-carb foods offer significant health benefits. Vegetables, brown rice, dried fruits, and lentils are all sources of high-quality carbohydrates that can contribute to a healthy diet.
10 Healthy High-Carb Foods
These healthy high-carb foods provide essential nutrients, fiber, and energy to keep you fueled throughout the day.
1. Quinoa
Quinoa, a nutty-flavored grain, has gained popularity recently, particularly as a nutritious and satisfying bowl base. Enjoy it with roasted vegetables, chickpeas, sliced avocado, and protein options like tofu, salmon, or lean chicken for a delicious meal.
2. Black beans
Black beans are a nutritious choice that provides a good amount of dietary fiber and plant-based protein, which is important for muscle repair and growth.
Including legumes like black beans in your diet has been linked to a reduced risk of heart disease and better heart health. A serving size of half a cup (86 grams) of cooked black beans contains:
- 21 grams of carbohydrates
- 114 calories
3. Sweet Potatoes
Sweet potatoes are a nutritious source of essential vitamins and minerals such as vitamins A, C, B6, and potassium. They also provide dietary fiber, promoting gut health and maintaining steady blood sugar levels.
Additionally, sweet potatoes contain antioxidants that fight oxidative stress in the body. A medium sweet potato weighing 114 grams typically contains 24 grams of carbohydrates and 103 calories.
4. Chickpeas
Chickpeas are not only a carbohydrate source but also a rich source of plant-based protein and fiber. This can help you feel fuller for an extended period. Chickpeas are abundant in essential vitamins and minerals such as folate, iron, phosphorus, and magnesium. A serving of half a cup (82 grams) of cooked chickpeas includes:
- 22.5 grams of carbohydrates
- 134.5 calories
5. Oats
Oats are healthy high-carb food grains that are renowned for their high content of soluble fiber, especially beta-glucans. Several studies have shown that the beta-glucans in oats have a positive impact on lowering cholesterol levels, particularly LDL cholesterol. Regular consumption of oats has been associated with decreased LDL cholesterol levels.
6. Blueberries
Blueberries are a source of antioxidants, particularly vitamin C, which are beneficial for supporting the immune system, promoting healthy skin, and aiding in collagen formation. Research indicates that the antioxidants present in blueberries may play a role in slowing age-related cognitive decline. A one-cup serving (100 grams) of fresh blueberries typically contains:
- 14.2 grams of carbohydrates
- 55.4 calories
7. Apples
Apples are healthy high-carb foods that are said to be an excellent source of dietary fiber, with a medium-sized apple containing four grams. According to research, the fiber, antioxidants, and polyphenols found in apples may reduce LDL cholesterol levels and lower the risk of cardiovascular disease. A medium-sized apple, weighing 182 grams, generally contains:
- 25 grams of overall carbohydrates
- 95 calories
8. Buckwheat
Buckwheat is a gluten-free grain, making it a great option for individuals with celiac disease or gluten sensitivity. It is also rich in dietary fiber and provides all nine essential amino acids. Some research indicates that the antioxidant rutin found in buckwheat may offer potential heart health advantages, like lowering the risk of hypertension.
In a half-cup (84 grams) serving of buckwheat, you can find:
- 16.5 grams of total carbohydrates
- 77.5 calories
9. Bananas
Bananas are healthy high-carb foods that are rich in potassium, which is important for heart health, muscle function, and fluid balance in the body. They are also a good source of natural sugars like glucose, making them a convenient and nutritious snack option for athletes and those with active lifestyles.
In a medium-sized banana that is approximately seven inches long and weighs 118 grams, you can expect to find:
- 27 grams of carbohydrates
- 105 calories
10. Kidney Beans
Kidney beans are healthy high-carb foods and a valuable dietary source of fiber, enhancing blood sugar control. These beans are packed with vital nutrients such as folate, iron, magnesium, and potassium. Rich in antioxidants like flavonoids and polyphenols, kidney beans aid in reducing inflammation and combatting free radicals in the body. A serving of half a cup (88.5 grams) of cooked kidney beans comprises:
- 20 grams of total carbohydrates
- 112.5 calories
What is the Healthiest Type of Carb?
Minimally processed healthy high-carb foods like whole grains, legumes, and vegetables are often regarded as the healthiest sources of carbohydrates. This is because they promote a consistent release of energy by being digested and absorbed slowly.
High-carb foods to avoid
High-carb foods that people should try to avoid include:
- candy
- sugary breakfast cereals
- white pasta
- white bread
- white rice
- cookies, muffins, and other baked products
- flavored and sweetened yogurt
- potato chips
- sugary juices
- sodas
- foods and drinks with a high fructose corn syrup content
- foods and drinks high in refined sugar
- processed foods
Summary
When it comes to carbohydrates, it is advisable to opt for whole foods over processed and refined carbohydrates.
Whole healthy high-carb foods that are rich in carbohydrates typically provide numerous essential nutrients and health advantages for the body.
Individuals with specific health concerns should consult their doctor or a registered dietitian to identify the high-carb foods that are suitable for their needs.
References
- Apples, raw, without skin. (2019). (healthy high-carb foods)
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171689/nutrients - Bananas, raw. (2019). (healthy high-carb foods)
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients - Beans, kidney, red, mature seeds, cooked, boiled, without salt. (2019). (healthy high-carb foods)
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175194/nutrients - Beets, raw. (2019). (healthy high-carb foods)
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
