little easier — and more enjoyable — healthy
Carbohydrates have developed a negative reputation throughout the years. It’s common knowledge that they are linked to type 2 diabetes, weight gain, and a number of other health issues.
It is true that refined grains and processed diets high in sugar frequently lack necessary vitamins and minerals. Numerous nutrient-dense, fiber-rich meals, however, might really be highly beneficial for your health.
Although some people may benefit from low-carb diets, there is no need to completely exclude high-carb items.
Here are 12 high carb foods that are incredibly healthy.
Quinoa is a wholesome seed that has gained enormous popularity among consumers who are concerned about their health.
It falls under the category of a pseudocereal, which is a seed that is processed and consumed like a grain.
Quinoa is a high-carb food since it has 70% carbohydrates. But it’s also a fantastic source of fibre and protein.
Quinoa has been linked to a number of health advantages, including enhanced blood sugar management and heart health, due to its abundance in minerals and plant components.
It also doesn’t contain any gluten, making it a well-liked wheat substitute for individuals following a gluten-free diet.
Due to its relatively high protein and fibre content, quinoa is also highly satisfying. Because of this, it might support good weight management and intestinal health.
A very nutritious whole grain, oats are a fantastic source of numerous vitamins, minerals, and antioxidants.
70% of the carbohydrates in raw oats come from carbohydrates. 54 grams of carbohydrates, including 8 grams of fibre, are present in a 1-cup (81-gram) meal. They are very rich in oat beta glucan, a particular form of fibre.
Additionally, oats are a decent source of protein and have a higher protein content than most grains.
According to research, eating oats may lower your cholesterol levels, hence lowering your risk of heart disease.
In particular for those with type 2 diabetes, eating oats may lower blood sugar levels.
Buckwheat is regarded as a pseudocereal, similar to quinoa. Buckwheat is not linked to wheat, despite its name, and it does not contain gluten.
Buckwheat has 75 grams of carbohydrates in its raw form, while cooked buckwheat groats have 19.9 grams of carbohydrates per 100 grams.
Because it contains both protein and fibre, buckwheat is particularly nutrient-dense. Compared to many other grains, it also contains more nutrients and antioxidants.
Bananas are a common fruit that people enjoy using in a variety of cuisines.
About 31 grams of carbohydrates, either in the form of starches or sugars, are included in one large banana (136 grams).
In addition to being rich in potassium and the vitamins B6 and C, bananas also contain a number of advantageous plant components.
Bananas may help decrease blood pressure and enhance heart health due to their high potassium content.
Green, unripe bananas have more starch. As the bananas ripen, this changes into natural sugars, which causes the bananas to turn yellow. Therefore, if you consume your bananas while they’re less ripe, you’ll often get more starch and less sugar.
A delicious and healthy tuber or root vegetable is the sweet potato.
About 20.7 grams of carbohydrates, made up of starch, sugar, and fibre, can be found in one-half cup (100 grams) of mashed, cooked, and skin-on sweet potatoes.
In addition, sweet potatoes are a good source of potassium, vitamin C, and vitamin A.
Additionally, they are abundant in antioxidants, which are substances that aid in scavenging dangerous free radicals from your cells and defending you against chronic disease.
The purple root vegetable known as beets is also referred to as beetroot.
They have a lot for a non-starchy vegetable, even though overall they aren’t thought to be high in carbs. Beets include roughly 10 grams of carbs per 100 grams, mostly in the form of sugar and fibre.
Additionally, they contain a wealth of plant chemicals, potent antioxidants, and vitamins and minerals.
Additionally, beets contain a lot of inorganic nitrates, which your body uses to make nitric oxide. Nitric oxide reduces blood pressure and could minimise your chance of developing various ailments.
Athletes occasionally utilise beet juice, which has a high nitrate content, to improve their physical performance.
Oranges are a common citrus fruit kind.
Per 100 grams serving, they include mostly water and around 15.5 grams of carbohydrates. Oranges are a great source of fibre as well.
Vitamin C, potassium, and several B vitamins are particularly abundant in oranges. They also include a number of strong plant chemicals and antioxidants, including citric acid.
Orange consumption may enhance heart health and reduce the risk of kidney stones. They might also boost your body’s ability to absorb iron from other foods, which could help prevent iron deficiency anaemia.
Due to their high antioxidant content, blueberries are widely promoted as a superfood.
They primarily consist of water, with 14.5 grams of carbohydrates per 100 grams.
In addition, a variety of vitamins and minerals, such as manganese, vitamin K, and C, are abundant in blueberries.
According to studies, blueberries are a good source of antioxidant substances that can help shield your body from harmful free radicals. According to studies, eating blueberries may even help older people’s memory.
Citrus fruit grapefruit has three distinct flavours: sweet, sour, and bitter.
It is high in a variety of vitamins, minerals, and antioxidants and has about 8% carbohydrates.
Grapefruit may help blood sugar control and heart health, according to several human and animal research.
Further studies indicate that some components in grapefruit may help prevent kidney stones, reduce cholesterol levels, and even perhaps inhibit the growth and metastasis of cancer cells.
Apples are renowned for their crisp texture, sweet, and tangy flavour.
They come in a variety of hues, shapes, and flavours, and each one typically has 14–16 grammes of carbohydrates per 100 grammes.
Although usually in small amounts, apples also contain a variety of vitamins and minerals.
They are a wonderful source of fibre, antioxidants, and vitamin C though.
Apples may also help heart health and blood sugar control, among other health advantages.
According to preliminary study, including apples in your diet may even lower your risk of developing a few types of cancer. However, additional study is required.
A variant of the common bean, kidney beans are a member of the legume family.
In the form of starches and fibre, cooked kidney beans have roughly 21.5 grams of carbs per 100 grams. Additionally high in protein is this legume.
A good source of numerous vitamins, minerals, and plant components is kidney beans. Additionally, they contain high levels of antioxidants such as isoflavones and anthocyanins.
Their various health advantages include better control of blood sugar and a decreased risk of colon cancer.
Chickpeas are a member of the legume family and are also referred to as garbanzo beans.
In addition to nearly 8 grams of fibre per 100 grams, cooked chickpeas have 27.4 grams of carbohydrates. They provide an excellent source of plant-based protein.
Iron, phosphorus, and B vitamins are among the many vitamins and minerals that chickpeas contain.
In addition to being connected to better heart and digestive health, several test-tube studies indicate that chickpeas may also help prevent some types of cancer. However, additional human research is required.
The bottom line
The idea that all carbohydrates are bad is untrue. Actually, a lot of the healthiest foods contain a lot of carbohydrates.
Nevertheless, if you’re following a low-carb diet, you shouldn’t consume a lot of carbohydrates. Refined carbohydrates, including white bread and spaghetti, may also be harmful in large quantities.
However, you may incorporate these wholesome, delightful carbohydrates into a diet that emphasises whole foods.