Through the years, popular diet programs labelled carbohydrates as bad for health. Carbs are often associated with obesity, heart disease, type 2 diabetes, and various other health problems. And, it’s true that consuming highly processed foods such as refined grains and high sugar foods – which lack essential vitamins and minerals – affects our health. Processed foods contain refined carbs which contain little to no nutritional value. Well, carbohydrates from whole and unprocessed foods are very nutrient-dense.
However much, carbohydrates play a vital part in a balanced diet. A well-balanced diet includes three main macronutrients: carbohydrates, proteins, and healthy fats. Carbs not only provide us energy but allow the body to function appropriately. Let’s have a look at 10 high carbohydrate foods and know what they can do for you.
Foods High In Carbohydrates
Rich in essential nutrients, quinoa has become the most well-known food among health-conscious people. Quinoa holds nine vital amino acids which our body required but we can get only through the diet. That makes quinoa one of the best plant-based protein sources. If you are the one watching how much carbs you eat, then opt for quinoa, as a cup of cooked quinoa contains 39 grams of carbohydrates. Protein and fiber in quinoa will make you feel full for longer and help you eat a lesser amount of calories. You can also swap refined grains like white flour with quinoa, as it is a gluten-free
Oats is a healthy addition to your diet. According to USDA, a cup of cooked oats contains 27 grams of carbohydrates and 5 grams of proteins. It contains healthy carbs, which are essential for your body to run smoothly. Beta-glucan, a soluble fiber in oats will help slow digestion. According to a study in Nutrition Journal, oatmeal can curb appetite for four hours better than cereals which contain the same
amount of calories. Make sure to buy plain oats instead of flavoured oats, as they may contain a lot of added sugar.
Sweet potatoes are packed with vitamins, nutrients, and fiber. A medium-sized sweet potato contains 27 grams of carbohydrates. Sweet potatoes are high in antioxidant called beta carotene, which can prevent cell damage and premature skin ageing. From fighting cancer to decreasing inflammation and from being well digestible to younger-looking skin, you can find many reasons to eat sweet potatoes.
Corn is a starchy vegetable, rich in fiber, vitamins, and minerals. An ear of corn contains around 41 grams of carbohydrates. This cereal grain can help balance sugar levels. If you are looking for gluten-free foods, then add corn to your list. But don’t go for processed corn products that are not as nutritious. Corn is a good source of antioxidants – such as Lutein and Zeaxanthin – which benefit eye health. It also contains enough fiber that enhances healthy digestion and fights against gut issues.
Chickpeas are an excellent source of proteins, fiber, and carbohydrates. Though loaded full of nutrients, it is low in calories. According to USDA, a cup of chickpeas contain 35 grams of carbohydrates. High in fiber, chickpea contains 16% of our daily needs in a half-cup serving. It helps control blood sugar levels, lowers glycemic index, easier bowel movements, reduces the risk of cancer,
and boosts your mental health.
Belonged to a legume family, kidney beans are mainly composed of carbohydrates, fiber, and proteins. A cup of kidney beans contains 29 grams of carbohydrates. When properly cooked, kidney beans may provide a number of health benefits. Being rich in carbs, kidney beans help lose weight, improve blood sugar control, and prevent colon cancer.
Bananas are a rich source of complex carbohydrates. One medium-sized banana contains 27 grams of carbohydrates. It is also a great source of potassium. According to a study, eating a banana while doing a workout was just as efficient as an energy drink. This popular fruit contains a lot of benefits. Banana will increase your chances of losing weight, prevents constipation, promotes healthy bones, relieves menstrual cramps, and a lot more.
Beetroots or beets are high in carbohydrates. One cup of raw beets contains 13 grams of carbohydrates. Beets are a good source of potassium, calcium, folate, and vitamin A. By incorporating beetroot into your diet, you will grab a range of potential health benefits, such as encouraging weight loss, helping lower blood pressure, preventing diabetes, and keeping eyes healthy.
Buckwheat is high in nutrients and complex carbohydrates. It is also packed with amino acids, fiber, and minerals. If you are an athlete, then buckwheat is the best food to add to your diet. Before your workouts, eat sprouted buckwheat to boost your energy levels. This superfood improved heart health, reduces blood sugar, enhances your immune system and protects against cancer.
Sweet and juicy, the mangoes contain high carbohydrates. One cup of fresh chopped mango has 25 grams of carbohydrates. This delicious fruit boasts an excellent nutritional profile. The various health benefits of mango are linked to enhanced immunity and digestive health. Diabetic patients might think that natural sugars in mango may trigger their sugar levels. But there is no evidence that suggests eating fresh mango fruit leads to diabetes. However, you need to add mangoes in moderate amounts to your diet to avoid health risks.
It‘s is a myth that all carbohydrates are not good for health. But, most foods are rich in complex carbohydrates. However, if you are on a low-carb diet, it is better to avoid eating large amounts of carbs.