Carbohydrate-rich and nutrient-dense, minimally processed fruits, veggies, and legumes are an excellent choice for your daily diet. Refined carbohydrate products, on the other hand, typically contain fewer or none of these supplementary nutrients due to the processing involved in their production. These foods can be used to supplement a diet low in carbohydrates. To maintain optimal health, it is essential to eat a diet that is both delicious and nutritious. You need to eat a wide range of high-carbohydrate foods to keep your carbohydrate intake at healthy levels. In this post, we’ll examine 15 foods that are exceptionally high in carbohydrates and the effects they can have on your body.
1. Potatoes
Potatoes are sometimes disregarded by those who advocate low-carb diets, even though these arguably despised tubers are highly nutritious. Tubers, like potatoes, grow at the base of a plant and serve as food reserves. This means they contain high concentrations of beneficial nutrients like vitamin C, B, potassium, and minerals like magnesium and phosphorus. Complex carbohydrates are also stored there to provide the plant with energy.
2. Quinoa
That quinoa is a favorite among health-conscious shoppers is common knowledge. It’s classified as a pseudo cereal, a seed processed into a grain-like food. Some of quinoa’s purported health benefits include lowering blood sugar and promoting heart wellness. Quinoa has a lot of beneficial plant compounds and minerals. As it contains no gluten, it can be used as a substitute for wheat by those with gluten intolerance. As a result of its high protein and fiber content, quinoa is also quite filling. As a result, it may help the digestive system function properly and support a healthy weight.
3. Bananas
Bananas are a good source of potassium and vitamin B6, in addition to being a starchy fruit. High-potassium diets have been demonstrated to improve cardiovascular health and lower blood pressure. Incorporate a banana into your favorite dishes, such as these banana oatmeal pancakes, or just snack on one on the move.
4. Corn
Sweet corn is a summertime staple because of its excellent flavor and versatility. It can be eaten fresh from the cob, grilled, steamed, sautéed, or prepared in any other way you can think of. Vitamin C, abundant in the fruit, helps keep your immune system strong and fight free radicals. In addition to its many other health benefits, corn is a good source of antioxidants like lute in and zeaxanthin, as well as the B vitamins, potassium, and magnesium.
5. Sweet Potatoes
The sweetness of sweet potatoes makes them an excellent ingredient for many dishes. One large roasted sweet potato with skin has 37.3 g of carbohydrates. Sweet potatoes are also rich in minerals and vitamins A, C, and magnesium. There’s some speculation that purple sweet potatoes, like white ones, might also offer cancer-fighting antioxidant and anti-tumor capabilities.
6. Cassava (Yuca)
This white, super-starchy wheat alternative seems to be everywhere at the moment. It may stand in for regular flour in many baking applications because it is a grain alternative high in fiber and minerals but free of gluten, dairy, and nuts. Cassava is a vital source of dietary carbohydrates, so while it is very filling and nutritious, it is essential to watch you’re serving amount.
7. Oats
Oats contain a prebiotic fiber, which helps fuel the probiotics—the good bacteria that live in your digestive tract—already present in your body. In addition, beta-glucan, a form of soluble fiber that may be found in oats, has been associated by research with a reduction in cholesterol levels.
8. Pumpkin
For only 83 calories and about half a gram of fat, one cup of plain pumpkin puree has more vitamin A than a cup of kale and more potassium than a banana, making it an excellent substitution in dishes or a lower-calorie vegetable side. In addition to having a lot of iron, pumpkin also has a lot of beta-carotene, a vital antioxidant for your skin and vision.
9. Raisins
Dried grapes, often known as raisins, can be enjoyed as a snack or used to enhance the flavor and texture of other foods such as cereal bars, salads, yoghurts, and granola. Raisins are a great option for a healthy snack because of their high antioxidant content. Antioxidants are compounds found in nature that can mitigate the cellular damage caused by free radicals.
10. Kidney Peans
Phylogenetically speaking, kidney beans are legumes. They are a staple food for many people around the world. Kidney beans, when cooked and measured as one cup, have 40 g of carbs. Also, they provide a lot of protein (15.3 g per cup) and fiber (13.1 g per cup). There is iron and potassium in these beans as well. Intestinal inflammation may be reduced by eating kidney beans, either white or dark.
11. Chickpeas
Vegetarians and vegans love chickpeas due to their high fiber and protein content. They work wonderfully as a foundation for spreads like hummus. Chickpea consumption has been associated with numerous health benefits, including protection against cancer, heart disease, and digestive issues.
12. Beetroot
Beets, also known as beetroots, are a type of root vegetable that is sweet and purple and can be eaten raw or cooked. In addition to being high in these other nutrients, beets are also a good source of vitamin A, potassium, calcium, and folate. As a bonus, they supply humans with inorganic nitrates found in nature that are good for the cardiovascular system.
13. Buckwheat
Buckwheat is often misidentified as a grain when it is a seed. Buckwheat has a ton of health benefits. Udon, a noodle made from buckwheat, is a healthier alternative to typical egg noodles and is a great oatmeal substitute in the morning. It’s high in the phytonutrients, fiber, and antioxidants that research has shown lower the risk of developing chronic illness.
14. Dates
Dates, with their chewy texture and naturally sweet flavor, are a great choice for a nutritious dessert or midday snack. Dates are an excellent source of calcium, vitamin A, and fiber. Sweeten your morning smoothie with a couple of dates, or bake them into these date oatmeal bars for a satisfying snack when you get home from class.
15. Oranges
They include mostly water and roughly 15.5 g of carbohydrates per 100 g. Fiber is another nutrient that oranges provide well. Vitamin C, potassium, and some B vitamins can all be found in abundance in oranges. Citric acid is one of the many beneficial plant components and antioxidants. Oranges have been linked to better heart health and a reduced risk of developing kidney stones. They may help your body absorb more iron from the foods you eat, decreasing your risk of iron deficiency anemia.
16. Grapefruit
Grapefruit is an acidic citrus fruit that can be enjoyed in all forms, from sweet to sour to bitter. Its high vitamin, mineral and antioxidant content helps counteract the roughly 8 per cent carbs it contains. Research in humans and animals suggests that eating grapefruit may help with heart health and blood sugar control. The chemicals in grapefruit have been studied to treat and prevent various diseases and conditions, including kidney stones, high cholesterol, and even cancer.
17. Tart Cherries
Some research has linked the melatonin-inducing effects of dried tart cherries to improved sleep and faster muscular recovery after exercise. It’s important to remember that cherry juices, especially those sweetened with stevia, are still high in sugar. However, you may still put them to good use in the morning by adding them to your yoghurt, dessert, or even breakfast cereal in dry form.
18. Brown Rice
White rice can be easily replaced with its more nutritious counterpart, brown rice. Your go-to side dish still has all the deliciousness of its starchy components, but now it also contains fiber and antioxidants. Try your hand at making a nutritious version of fried rice at home by making it yourself.
19. Apples
Apples are an excellent source of wholesome carbohydrates, vitamin C, and antioxidants. Consuming apples can assist in maintaining healthy blood sugar levels, lowering the risk of developing diabetes and cardiovascular disease.
20. Lentils
One more legume that is both high in protein and carbohydrates is lentils. They’re great for professional athletes and weekend warriors, providing a reliable energy source. There are many beneficial nutrients in lentils, including folate, potassium, calcium, and fiber. This week, make a pot of warming lentil soup by boiling lentils in water.
