Carbohydrates are a vital macronutrient, providing your body with the energy it needs to function. While often misunderstood, carbs are not the enemy. The key is to choose healthy, minimally processed sources. This guide explores the best carbohydrate-rich foods that contribute to a balanced and nutritious diet.
Healthful, whole-food sources of carbohydrates offer a variety of vitamins and minerals, unlike highly processed, refined carbohydrate products which often lack these additional nutrients. Incorporating a varied, nutritionally-balanced diet rich in whole foods can promote overall good health.
High Carb Vegetables
Adding high-carb vegetables to your meals is a great way to boost your energy levels and nutrient intake.
1. Sweet Potatoes
Sweet potatoes are a delicious and versatile addition to any meal.
One large (180g) baked sweet potato with the skin provides 37.3g of carbohydrates. Sweet potatoes are also an excellent source of potassium and vitamins A and C.
A 2015 study found that carbohydrate molecules in purple sweet potatoes may possess antioxidant and antitumor benefits.
2. Beetroot
Beetroots, also known as beets, are a sweet and vibrant root vegetable enjoyed raw or cooked.
One cup of raw beets contains 13g of carbohydrates. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide naturally occurring inorganic nitrates, which can benefit heart health.
3. Corn
Corn is a popular and versatile vegetable enjoyed year-round.
A 100g serving of corn contains 18.7g of carbohydrates and 3.27g of protein, as well as a good amount of vitamin C.
High Carb Grains
Grains and pseudograins are excellent sources of carbohydrates. Whole-grain varieties offer protein, fiber, and other healthful benefits.
4. Quinoa
Quinoa is a nutritious pseudograin similar in taste and preparation to other grains.
One cup of cooked quinoa contains 39.4g of carbohydrates, 8.14g of protein, and only 1.61g of sugar. Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.
5. Brown Rice
Brown rice is a common and healthy alternative to white rice.
One cup of cooked brown rice provides 45.8g of carbohydrates and is rich in antioxidants.
6. Oats
Oats are versatile whole grains available in rolled, steel-cut, and quick varieties.
A cup of uncooked oats contains 103g of carbohydrates, 26.4g of protein, and 16.5g of fiber. Nutrients in oats can promote heart health. Research suggests that oat fiber can reduce the risk of cardiovascular events in patients with coronary artery disease.
High Carb Fruits
Fruits are an excellent source of healthy carbohydrates.
7. Bananas
Bananas are a widely available and convenient snack.
One medium banana contains 26.9g of carbohydrates and is rich in potassium and vitamins A and C. Research indicates that potassium intake can improve heart health and lower blood pressure.
8. Apples
Apples come in various types, each with its unique nutritional content.
The USDA estimates that one medium apple contains 20.6g of carbohydrates and provides vitamins A and C, potassium, and fiber. A study involving older women suggests that apples may lower the risk of disease-related mortality, including cancer mortality.
9. Mangos
Mangos are a sweet and tropical fruit.
One cup of chopped mangos contains 24.8g of carbohydrates and is high in vitamins A and C, potassium, and fiber.
High Carb Dried Fruits
Healthful dried fruits can help you meet your daily carbohydrate needs. Be mindful of added sugars and choose minimally processed options.
10. Dates
Dates are naturally sweet and can be enjoyed as a snack or dessert.
One pitted Medjool date contains 18g of carbohydrates and is rich in fiber, calcium, phosphorus, potassium, and vitamin A.
11. Raisins
Raisins are dried grapes that can be enjoyed as a snack or added to cereal bars, salads, yogurts, or granola.
One cup of raisins contains 130g of carbohydrates and contains potassium, magnesium, phosphorus, and calcium. Raisins are also a good source of antioxidants. Antioxidants can slow down cell damage from free radicals.
12. Goji Berries
100g of Goji berries contain 77g of carbohydrates and 13g of fiber, as well as being a great source of vitamin A. Due to their high antioxidant content, Goji berries are often referred to as a ‘superfood.’
High Carb Pulses
Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber.
13. Kidney Beans
Kidney beans are a common legume.
One cup of boiled kidney beans contains 40g of carbohydrates and is a good source of protein and fiber, with 15.3g and 13.1g per cup, respectively. These beans also contain potassium and iron. Consumption of white or dark kidney beans may improve inflammation in the colon.
14. Garbanzo Beans
Garbanzo beans, or chickpeas, are also legumes.
One cup of cooked garbanzo beans contains 44.9g of carbohydrates and 14.5g of protein, and is rich in fiber and calcium.
15. Lentils
Lentils are popular high-protein legumes.
One cup of boiled lentils provides 39.8g of carbohydrates along with 17.9g of protein and 15.6g of fiber. Lentils are high in phosphorus, potassium, calcium, and folate.
Conclusion
Choosing the right carbohydrate sources is crucial for maintaining a healthy and balanced diet. Focusing on whole, minimally processed foods like vegetables, grains, fruits, dried fruits, and pulses ensures you’re getting the energy you need, along with essential vitamins, minerals, and fiber. By incorporating these foods into your meals, you can fuel your body and support your overall well-being.
