15 High Carb Foods That Are Incredibly Healthy

Written by Resurchify | Updated on: April 20, 2022

No one here might be unfamiliar with carbohydrates or carbs. They are present in many types of food we eat on a daily basis. Some tell you to avoid it, while others tell you they are vital to be included in our regular diet. But, what are Carbohydrates, and where do they stand on the importance scale of our health?

This article will educate us on the importance of carbs, their chemical composition, and their need in our bodily functions. We will also discuss the different high-carb food that is very healthy and can be prepared in different ways to make your food enjoyable.

What Are Carbs?

Carbs or carbohydrates are nutrients, also called glucides, which are nutrients that are the main source of energy for our body, and hence must be a part of our everyday diet to give us energy throughout the day. It is one of the four major types of macromolecules: carbohydrates, proteins, fats, and nucleic acids, also called nucleotides.

Going by the name, carbohydrates are composed of carbon and water. Water is composed of hydrogen and oxygen, which means they are made of carbon, hydrogen and oxygen, and as a matter of fact, almost all the macromolecules are made of hydrocarbons, meaning carbons connected to hydrogen molecules.

Carbohydrates can exist alone, which will be called monosaccharides (1 sugar) or connected with two as disaccharides (2 sugars) or many of them in a bunch altogether called polysaccharides. The human body uses carbohydrates for energy in the cells, cell membranes or other parts. The human body consists of 1% of carbohydrates as the predominant function to provide energy to our cells.

Let’s have a deep dive into these macromolecules and understand it better. There are three main types of monosaccharides or simple sugars: glucose, fructose, and galactose and all are made of the same elements’ the difference is the way they are arranged. When we ingest food, the intestines absorb the nutrients, which then go to the bloodstream and the liver, converting fructose and galactose to glucose. The body may either use the energy to form ATP or store it as polysaccharides, also termed glycogen. However, polysaccharides can be ingested; we get them from plant products in the form of starch or cellulose or animal products in the form of glycogen; we store our glucose as glycogen.

Now let us discuss the types of food that are high in carbs and highly beneficial for our health.

Corn

Corns are delicious and can be cooked in numerous ways. They are a part of many cuisines and are loved by everyone. But did you know that they are a rich source of carbs? Scientifically called the Zea may, they contain around 25 grams of carbohydrates per 100 grams. They keep you full for a long period, which helps in weight management. Studies have suggested that they are also beneficial to regulate the blood sugar level. They are also rich in antioxidants and vitamin C that health to protect our cells from damage caused due to free radicals.

Corn can be enjoyed in many tasty and healthy ways, and popcorn is one of them. They are crunchy, tasty and loaded with carbohydrates and minerals. Boiled sweet corn is another way you can have corn. You can add finely chopped onion, tomatoes, chopped coriander and season them with some salt and pepper; mix everything, and there you go!

Sweet Potato

Going by the name, sweet potatoes are sweet and are rich in carbohydrates and other essential minerals. They are delicious and can be included in any dish in any way- baked, boiled or pan-fried. According to the USDA food composition databases, a baked sweet potato has around 23.61 grams are carbohydrates. These root vegetables are also loaded with vitamin A, C, potassium and antioxidants. These nutrients boost immunity, keep the skin, vision, bones and reproductive health good, and are also known to prevent cancer-causing agents.

Sweet potatoes can be made in many amazing ways- baked, boiled, mashed or puréed; they will taste amazing and provide you with all the nutrients you need. You can make a comfy soup, add them to salads, roast them and drizzle some olive oil to enjoy or make fries out of them. Go on and do some healthy experiments with this sweet root vegetable.

Beetroot

Beetroot has a beautiful red colour and a pulpy and sweet taste. They can be eaten raw or added to other dishes to give them a pretty colour. A cup of beet contains 13grams of carbs. They are plenty of fibre and promote the growth of healthy gut bacteria that keeps the intestine hale and hearty. That fleshy root vegetable is loaded with calcium, potassium, folate, and vitamin A. Consuming them will provide our body with inorganic nitrates naturally occurring in the beet’s roots, promoting good heart health.

The high fibre content of beet traps and slows down the absorption of sugar in the bloodstream, making it a superfood! Beetroots are famous for delicious and colourful salads and side dishes. They can also be used to make dips, with the lovely pink colour.

Buckwheat

Buckwheat is considered a superfood for its high nutritious value. These whole grains are loaded with carbohydrates and are famous among people who demand gluten-free foods. It is versatile whole grain, and many people steam this and consume them in place of rice. 100 grams of raw buckwheat holds 75 grams of carbohydrates, while when they are cooked, they have 19.9 grams. They are packed with lots of proteins and fibres and other nutrients like magnesium, phosphorus, manganese, zinc, niacin folate, antioxidants and vitamin B6. In fact, buckwheat is much healthier than any other whole grain.

Buckwheat flours are easily available in the market, with which numerous dishes can be prepared and enjoyed. They are great for the heart and help to regulate blood pressure. They also help to manage weight and control diabetes.

Kidney beans

These bens look like our kidneys and belong to the legume family. They come in two different colours- light red and dark red. 100 grams of cooked kidney beans contain around 21.5 grams of carbohydrates such as starch and fibres. They are also rich in protein, which promotes healthy muscle growth. Kidney beans are a good source of iron, folate, magnesium, Vitamin B1 and phosphorus. They are incredibly beneficial in managing weight, controlling the blood sugar level, reducing cholesterol, thereby improving heart health and may significantly prevent colon cancers.

You must know that raw kidney beans contain the toxin phytohaemagglutinin (PHA), which may cause gastrointestinal issues. So ensure the beans are cooked properly before consumption. Kidney beans are tasty and can be prepared in many ways. Add them to your burrito wrap, or make a tangy curry; you’ll enjoy them.

Brown rice

Rice has been a staple for many people around the world. There are almost 40,000 varieties, and some are eaten as brown rice. Almost everyone might have heard about brown rice and that it’s much healthier than white rice. But what makes it so much better than white rice? It has the hull intact, which gives it a brown colour. Brown rice has the bran and germ as it is not processed and polished like the white ones, which makes them rich in fibre, healthier and nutritious. As per studies, one cup of brown rice has 36 grams of carbohydrates. They are also rich in Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), Calcium, Manganese, Iron, Phosphorus, Magnesium, Selenium and antioxidants.

Brown rice can be a bit tricky to prepare, as it takes longer to cook than processed white rice. Make sure to notice how long it takes to cook. You can easily cook them in a pot or pressure cooker. Brown rice can be enjoyed as a side dish; you can add them to your vegetable soup to make it a healthy carb soup or make a bowl of fried rice with any type of vegetable or chicken. Just know to keep yourself open to experience and get something exciting and tasty.

Banana

Did you know an amazing fact that the banana is not a bruit but a berry and that is not a banana tree but a herb?

These might sound unusual but are facts, just like the fact that bananas are high in carbohydrates. There are almost 1000 varieties, and one medium banana has around 26.95 grams of carbohydrates in the form of starch and sugar. Bananas have high potassium content, which makes them amazing to maintain heart health. They also have vitamin B6, C, and many other useful plant products. Studies show that unripe bananas have more starch than sugar. Bananas have a high amount of resistant starch and pectin, which is excellent for the digestive tract. It also improves insulin sensitivity if eaten unripe.

Apart from these, bananas have been loved in many forms; some include them in their daily diet, and some prepare them differently. May it be yummy bananas shake, smoothie, banana pancake, banana chips, banana pudding, chocolate banana roll or banana cakes and muffins; each of them is yummy and healthy.

Quinoa

Have you ever heard about pseudograins? Pseudo means false, so the meaning of pseudograins is understood; they look like grains but do not belong to the grain family. However, they resemble whole grains and consumed as whole grains as well. And quinoa is one such pseudo-grains, becoming famous among health freaks. You will be astonished to know that 70% of this pseudo-grain is carbohydrates and will keep you full for longer. Quinoa is loaded with many other beneficial plant products, which are wondrous for the body. They are rich in fibre, and antioxidants, both of which are good for the heart. Its high protein content is good for our bones, skin and muscles.

There are nine essentials that are very vital for the human body. The body cannot produce or store them on its own; hence they must be taken from the food we eat. The nine essential are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine; quinoa provides all these essentials.

Quinoa can be consumed in many ways as cereals and side dishes. It’s healthy and can be made tasty with your brilliant mind and hands! They keep the gut healthy and are a great alternative to wheat as they are naturally gluten-free.

Chickpeas

Like kidney beans, chickpeas or garbanzo beans belong to the legume family. They are versatile and tasty in whichever manner they are cooked. As per the studies conducted by the U.S. Department of Agriculture’s Food Data Central, a cup of chickpeas contain 44.9 g of carbohydrates and 12.5 g of dietary fibre. They are also loaded with iron, magnesium, potassium, sodium and vitamin A, E and C. These garbanzo beans are a great source of non-animal protein, which is beneficial for both vegetarians and vegans. They support the heart’s health, prevent constipation for its high fibre content, strengthen bones, help you through the weight loss process and prevent many types of cancers. Chickpeas are another gluten-free option for those who suffer from gluten intolerance or celiac disease. Chickpeas are prepared and enjoyed in a variety of ways around the world and are a major part of the diet in cultures as well.

Mangoes

Mango is deliciously sweet and is called the king of fruits. There are more than 1000 known verities of mango cultivated in India. They are luscious, are a part of summer delight in India, and are famous around the world. Each verity has its own distinct flavour; some tangy, some really sweet and some rich.

Mangoes are not only rich in carbohydrates; nutrients like potassium, magnesium, vitamins A, C and K, fibre, and antioxidants are loaded in mangoes. A cup of mango cubes contains around 24.72 grams of carbohydrates, which make them great for health. Mangoes are known for being folate-rich, which the body utilizes for healthy cell division. They reduce inflammation and promote good heart health. Mangos can be eaten both ripe and unripe in a variety of ways like shakes, juices, chutney or simple fruit. Whether you look at the flavour or the health benefits it offers, mangoes stand first in the line!

Squash

There are many types of squashes; some of them are butternut squash, pumpkins or acorn squash. A cup of squash has only 41 calories, and 11 grams of carbohydrates are loaded with Magnesium, Calcium, Iron, Vitamin A, B6 and C. As compared to other leafy vegetables, squashes have more carbs in them. They are comforting and versatile to prepare. They are good for the eyes, and their vitamin C rich properties health to keep up with cell repair and boost energy as well by reducing fatigue. It also enhances skin health and helps to protect it from skin exposure. Studies have suggested that a decreased vitamin B6 level in the body can trigger mood swings and depression, and other mental health issues. Squashes can be a great help in such conditions. Squashes are easily available and can be roasted, steamed and made in many ways and enjoyed. Out of all the varieties, acorn squash is the healthiest.

Apple

Do you know what winter bananas are? They are none other than apples. Everyone might have heard or read the famous proverb- An apple a day keeps the doctor away. There are around 7500 varieties of apples, which come in different shades as well- red, green-yellow. These fruits are sweet and crunchy, highly nutritious with countless health benefits. The reason they are famous among health-conscious people is that they are cholesterol-free and low in fats and sodium (1%), making them very good for regular consumption.

Apples are a tasty snack that reduces craving during the weight loss process. 100 grams of apples have 16 grams of carbs. They are also profused with vitamin C, A, antioxidants, fibre and potassium. They offer great benefits to health like improving gut health, boosting immunity, lowering the cholesterol level, keeping the heart healthy, and reducing inflammations. There are many powerful antioxidants that may protect the body from oncogenic cells. These super fruits can be cut into slices or eaten as a whole. Remember to remove the seeds, as they can be harmful. Enjoy them in fruits salads or bake them to benefit from the exciting flavour.

Oats

You might have heard doctors saying to start your day with oats for the benefits it offers to the health. Oats are an amazing way to give your day a kick start with their low glycemic index and high fibre properties. A bowl full of oats will get to going till lunch with bloating your tummy. The majority of fivers in oats are soluble fibres, which absorb water and swell in the tummy, making the stomach full for s long time, which helps to manage weight in a much healthier way. Studies suggest that consuming foods with low glycemic index causes a steady rise in your blood sugar, which the body uses for immediate energy rather than getting stored as body fats.

A cup full of oats provides 27 grams of carbs and 4 grams of fibre and 5 grams of protein in addition. It also decreases the bad cholesterol level, which reduces the risk of cardiovascular diseases. It a good to have oats every day; however, always avoid the readymade or flavoured oats as they contain artificial sweeteners and other chemicals which are not healthy for regular consumption. It also eases constipation and promotes the good bacteria in the gut.

Barley

Barley is another interesting grain; the underrated grain is one of the world’s oldest superfoods, which contains all the essential nutrients. It is high in fibre and beta-glucan, which reduces cravings and helps to control the blood sugar level. It is also helpful to reduce extreme weight and improve digestion. If barley is consumed as a whole grain, that is, with the hull, it becomes much more nutritious than the refined one. Many of you might be consuming barley water when you are not feeling very well. They are also rich in carbohydrates; 100 grams of barley contains around 73 grams of carbs. Barley can be replaced with rice as they do not bloat the stomach and make you feel light instead. These excellent grains can be enjoyed as fried barley with veggies and risotto or can be made as flour for bread.

Oranges

You’ll be amazed to know that there are more than 600 varieties of oranges in this world. The orange coloured citrus fruit has a tangy sweet, refreshing flavour that almost everyone loves to have, may it be in juices or ice creams. But what makes this citrus fruit so special to get on this list? Apart from being a rich source of antioxidants, oranges are rich in vitamin C, fibre, and carbs. 100 grams of oranges have almost 15.5 grams of carbs. This water-based citrus fruit also contains vitamin B, potassium, and other plant compounds. Oranges help the body repair cells, boost immunity, and make it easy for the body to absorb iron and slow down premature ageing. Oranges can be simple or made into a lovely juice- a great way to start the morning.

Conclusion

Is there any high carb food to avoid? Yes! There is some high carb food that needs to be avoided on a regular basis, such as high sugar beverages, cakes and candies, burgers, fries and many more. The reason is that they contain lots of sugars or salts, which are empty calories. Empty calories can produce immediate energy, but if not, they are stored in the body as fats, which make a person overweight. Too many carbohydrates in a regular diet can be a problem for the body, so remember to keep a balanced diet and stay healthy. Fast food or processed food must be avoided as much as possible for these reasons.

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