Carbs are a source of energy that the body utilizes. They are an essential component of a healthy diet. Simple carbohydrates (simple sugars), like highly refined grains, are easily broken down, resulting in a rapid rise in blood sugar. Like whole grains, complex carbohydrates (starches) digest more slowly and cause blood sugar to rise more gradually.
Carbs are sugar molecules that, when broken down, produce glucose, or blood sugar, which provides energy to cells, tissues, and organs. Carbohydrate sources include grains, starchy vegetables, dairy, and fruit. In general, carbs are classified into two types: complex carbs (found in The consumption of complex carbohydrates, like beans, legumes, and whole grains, can have an impact on our insulin levels. This impact, when sustained over a period of time, can result in the development of insulin resistance and the storage of excess fat., resulting in a more consistent rise in insulin. She adds that they also keep us fuller for longer, avoiding energy spikes and dips.
Healthy high carb foods
These are 10 very healthy foods that are high in carbohydrates.
1. Oats
Oats are an extremely nutritious whole grain that contains a variety of vitamins, minerals, and antioxidants.
Raw oats contain 70% carbs. A 1-cup (81-gram) serving contains 54 grams of carbs and 8 grams of fiber. They have a high concentration of oat beta-glucan, a type of fiber.
Oats are also a relatively good source of protein, with more protein than most other grains.
According to research, eating oats may reduce your risk of heart disease by lowering your cholesterol.
Eating oats may also help to lower blood sugar levels, particularly in people with type 2 diabetes.
Furthermore, oatmeal is very filling, which may aid in healthy weight management.
2. Quinoa
Quinoa is a nutritious seed that has gained enormous popularity among health-conscious consumers.
It is classified as a pseudocereal, which is a seed that is cooked and consumed like a grain.
Cooked quinoa has 70% carbs, making it a high-carb food. It proves to be an excellent source of both protein and fiber.
Quinoa is high in minerals and plant compounds, and it has been linked to a number of health benefits, including better blood sugar control and heart health.
It also lacks gluten, making it a popular alternative to wheat for those following a gluten-free diet.
Quinoa is also very filling due to its high fiber and protein content. As a result, it may contribute to healthy weight management and gut health.
3. Bananas
Bananas are a cheap and readily accessible snack. There are 26.9 g of carbohydrates in one medium banana. They are high in potassium and vitamins A and C, just like sweet potatoes.
Consuming potassium can help lower blood pressure and promote heart health, according to research from a reliable source.
4. Buckwheat
Buckwheat is regarded as a pseudocereal, much like quinoa. Buckwheat is not related to wheat, despite its name, and it is gluten-free.
Buckwheat has 75 grams of carbohydrates in its raw form and 19.9 grams in a 100-gram serving of cooked buckwheat groats.
Buckwheat, a highly nutritious grain, is known for its high levels of fiber and protein. It is also higher in antioxidants and minerals than a lot of other grains.
Furthermore, research on both humans and animals indicates that it might be especially advantageous for blood sugar regulation and heart health.
5. Sweet potatoes
Sweet potatoes are a delicious ingredient to include in a variety of dishes.
One large 180-gram (g) baked sweet potato with skin contains 37.3 grams of carbohydrates. Sweet potatoes are high in potassium and contain vitamins A and C.
A 2015 study discovered that some carbohydrate molecules in purple sweet potatoes may have antioxidant and antitumor properties.
6. Raisins
Raisins are dried grapes that can be eaten on their own or mixed into cereal bars, salads, yogurts, or granola.
One cup of raisins contains 130 grams of carbohydrates. They also include potassium, magnesium, phosphorus, and calcium.
Raisins are also good sources of antioxidants. Naturally present, antioxidants are substances that have the capacity to impede the detrimental effects caused by free radicals.
7. Apples
Various types of apples exist, each possessing its own unique nutritional composition.
According to the USDA‘s estimation, the carbohydrate content of one medium apple is approximately 20.6 grams.
According to a study of older women, apples may reduce the risk of disease-related death, including cancer mortality.
8. Beetroot
Beetroots, or beets, are a sweet, purple root vegetable that can be consumed raw or cooked.
One cup of raw beets contains 13 grams of carbohydrates. Beets are high in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates, which can improve heart health.
9. Kidney beans
Kidney beans are a legume and a variety of the common bean.
Cooked kidney beans have approximately 21.5 grams of carbs per 100 grams, consisting of starches and fiber. This legume is also rich in protein.
Kidney beans are a good source of vitamins, minerals, and plant compounds. They also contain high levels of antioxidants such as anthocyanins and isoflavones.
Their numerous health benefits include improved blood sugar regulation and a lower risk of colon cancer.
10. Blueberries
Blueberries are frequently marketed as superfoods due to their high antioxidant content.
They are mostly water, with approximately 14.5 grams of carbohydrates per 100 grams.
Blueberries are also high in vitamin C, vitamin K, and manganese.
According to studies, blueberries are high in antioxidant compounds, which can help protect your body from harmful free radicals. According to research, eating blueberries may improve memory in older adults.
The bottom line
It is a myth that all carbohydrates are unhealthy. Many of the healthiest foods are high in carbohydrates.
However, if you’re on a low-carb diet, you shouldn’t eat too many carbohydrates. Furthermore, in large quantities, refined carbs like white bread and pasta can be unhealthy.
You can, however, consume these nutritious, delicious carbohydrates as part of a healthy, whole-foods diet.
Frequently Asked Questions
Q1: Are all carbohydrates unhealthy?
A1:No, not all carbohydrates are unhealthy. While some, like refined grains and sugars, can have negative effects on health when consumed in excess, many whole-food sources of carbohydrates are nutritious and beneficial for overall health.
Q2: How can I incorporate high-carb foods into my diet?
A2: High-carb foods can be incorporated into your diet in various ways. For example, you can enjoy oatmeal with fresh fruit for breakfast, have a quinoa and vegetable stir-fry for lunch, snack on a banana or apple with nut butter, and include sweet potatoes or beans in your dinner recipes.
