Healthy Carbs: Top 12 High-Carb Foods for Health and Energy

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Carbohydrates have gained a negative reputation over time. They are frequently linked to type 2 diabetes, weight gain, and a host of other illnesses. Indeed, processed foods that are heavy in sugar and refined grains usually don't include essential vitamins and minerals. But in reality, a lot of meals high in fiber and nutrients can be highly beneficial to your health. Although some people may benefit from low-carb diets, there is no justification for completely excluding high-carb foods

Top 12 High Carb Foods that are Healthy

These are 12 very healthful foods that are heavy in carbohydrates.

Quinoa

Quinoa is a nutrient-dense seed that has gained enormous popularity among consumers who are concerned about their health. It falls within the category of pseudocereals, which are seeds that are prepared and consumed similarly to grains.

Quinoa is a high-carbohydrate food since it contains 70% carbohydrates. But it's also a healthy source of fiber and protein. Quinoa has been connected to numerous health advantages, such as better blood sugar control and heart health, and is abundant in minerals and plant chemicals(1^✔ ✔Trusted Source
Effect of Pseudocereal-Based Breakfast Meals on the First and Second Meal Glucose Tolerance in Healthy and Diabetic Subjects

Go to source, 2^✔ ✔Trusted Source
Physiological Effects Associated with Quinoa Consumption and Implications for Research Involving Humans: a Review

Go to source).

It is also gluten-free, which makes it a popular substitute for wheat for people following a gluten-free diet. Quinoa's relatively high protein and fiber content makes it incredibly satisfying. Because of this, it might support gut health and healthy weight management.

Oats

A fantastic source of numerous vitamins, minerals, and antioxidants, oats are an exceptionally nutritious whole grain.

70% of raw oats are carbohydrates. 54 grams of carbohydrates, including 8 grams of fiber, are included in a 1-cup (81-gram) portion. They are very rich in oat beta glucan, a particular kind of fiber(3^✔ ✔Trusted Source
Clinical and Physiological Perspectives of Beta-Glucans: The Past, Present, and Future

Go to source). The beta glucans help lower cholesterol and minimize your risk of heart disease(4^✔ ✔Trusted Source
Beta-glucans and cholesterol (Review)

Go to source, 5^✔ ✔Trusted Source
The effect of oat Beta-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials

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Additionally, oats have a higher protein content than most grains and are a rather decent source of protein(6^✔ ✔Trusted Source
Nutritional advantages of oats and opportunities for its processing as value added foods - a review

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Oats may help lower blood sugar, particularly in those with type 2 diabetes(7^✔ ✔Trusted Source
The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis

Go to source). Oats are also quite filling, which may maintain a healthy weight(8^✔ ✔Trusted Source
Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial

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Buckwheat

Buckwheat is classified as a pseudocereal, just like quinoa. Buckwheat is not linked to wheat and does not contain gluten, despite its name. 75 grams of carbohydrates are found in 100 grams of raw buckwheat, whereas 19.9 grams are found in 100 grams of cooked buckwheat groats.

Because it contains both fiber and protein, buckwheat is incredibly nutrient-dense. Compared to many other grains, it also contains more nutrients and antioxidants(9^✔ ✔Trusted Source
Buckwheat as a Functional Food and Its Effects on Health

Go to source). Furthermore, research on both humans and animals indicates that it might be especially advantageous for blood sugar regulation and heart health(10^✔ ✔Trusted Source
Buckwheat and CVD Risk Markers: A Systematic Review and Meta-Analysis

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Bananas

Banana is a common fruit that people enjoy using in a variety of cuisines. About 31 grams of carbohydrates, such as sugars or starches, make up one large banana (136 grams). In addition to having a high potassium content and vitamins B6 and C, bananas also contain a number of healthy plant components.

Bananas may help decrease blood pressure and enhance heart health because of their high potassium content. Green, unripe bananas have more starch. As the bananas ripen, this changes into natural sugars and turns yellow. As a result, eating bananas when they are less ripe tends to give you more starch and less sugar(11^✔ ✔Trusted Source
Analysis of resistant starch degradation in postharvest ripening of two banana cultivars: Focus on starch structure and amylases

Go to source). Both resistant starch and pectin, which promote digestive health and serve as fuel for the good bacteria in your gut, are present in reasonable proportions in unripe and less ripe bananas.

Sweet Potatoes

Sweet potatoes are a tasty and nourishing root vegetable or tuber. About 20.7 grams of carbohydrates, which are made up of starch, sugar, and fiber, are found in one-half cup (100 grams) of cooked, mashed sweet potatoes with the skin on. Vitamins A, C, and potassium are also abundant in sweet potatoes. Additionally, they are rich in antioxidants, which are substances that assist your cells fight off dangerous free radicals and shielding you from long-term diseases.

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Beetroot

Beetroots are another name for beets, which are purple root vegetables. Although they don't have a lot of carbohydrates overall, they do have a lot for a vegetable that isn't starchy. About 10 grams of carbohydrates per 100 grams, mostly from sugar and fiber, are found in both raw and cooked beets.

In addition, they contain a wealth of plant components, potent antioxidants, and vitamins and minerals(12^✔ ✔Trusted Source
Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases

Go to source). Inorganic nitrates, which your body transforms into nitric oxide, are also abundant in beets. Blood pressure is lowered by nitric oxide, which also may reduce the risk of a number of diseases (13^✔ ✔Trusted Source
Acute Supplementation with Nitrate-Rich Beetroot Juice Causes a Greater Increase in Plasma Nitrite and Reduction in Blood Pressure of Older Compared to Younger Adults

Go to source). Some athletes drink beet juice to improve their physical performance since it contains a lot of nitrates. This is because, when you exercise, nitric oxide relaxes your blood vessels, improving the flow of oxygen.

Oranges

This citrus fruit contains roughly 15.5 grams of carbohydrates per 100 grams and is mostly made up of water. It is another excellent source of fiber. Vitamin C, potassium, and some B vitamins are particularly abundant in oranges. They also include a number of strong plant chemicals and antioxidants, along with citric acid.

Eating oranges can help prevent kidney stones and enhance heart health. It also lowers the risk of iron deficiency anemia by increasing the absorption of iron from other foods you eat.

Blueberries

Blueberries are high in antioxidants and are often promoted as a superfood. They are primarily composed of water, with approximately 14.5 grams of carbohydrates per 100 grams. Numerous vitamins and minerals, such as manganese, vitamin K, and vitamin C, are also abundant in blueberries .

Blueberries are a good source of antioxidant molecules, which can help shield your body from harmful free radicals, according to studies. Eating blueberries improves memory in the elderly(14^✔ ✔Trusted Source
Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age

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Grapefruit

Grapefruit is a citrus fruit that tastes tart, acidic, and sweet. It is high in vitamins, minerals, and antioxidants and has about 8% carbohydrates.

Studies on humans and animals have suggested that grapefruit may improve blood sugar regulation and heart health(15^✔ ✔Trusted Source
Grapefruit juice improves glucose intolerance in streptozotocin-induced diabetes by suppressing hepatic gluconeogenesis

Go to source). Certain components in grapefruit may also help prevent kidney stones, decrease cholesterol, and even limit the growth and spread of cancer cells(16^✔ ✔Trusted Source
Hypocholesterolemic properties of grapefruit (Citrus paradisii) and shaddock (Citrus maxima) juices and inhibition of angiotensin-1-converting enzyme activity

Go to source, 17^✔ ✔Trusted Source
Anti-Proliferative Effect of Naringenin through p38-Dependent Downregulation of Cyclin D1 in Human Colorectal Cancer Cells

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Apples

Apples are renowned for their crisp texture and sweet, tart flavor. In general, they have between 14 and 16 grams of carbohydrates per 100 grams, and they come in a variety of colors, shapes, and tastes. It also contains vitamins and minerals in trace levels. Apples are a good source of fiber, antioxidants, and vitamin C.

Apples may also help with heart health and blood sugar control, among other health benefits(18^✔ ✔Trusted Source
Apple Preload Halved the Postprandial Glycaemic Response of Rice Meal on in Healthy Subjects

Go to source). Eating more apples may even lower your risk of developing some types of cancer(19^✔ ✔Trusted Source
Apple intake and cancer risk: a systematic review and meta-analysis of observational studies

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Kidney Beans

As a type of common bean, kidney beans belong to the legume family. About 21.5 grams of carbohydrates, in the form of fiber and starches, are included in 100 grams of cooked kidney beans. Additionally, this legume has a high protein content. Numerous vitamins, minerals, and plant chemicals can be found in kidney beans. Additionally, they contain a lot of antioxidants, such as isoflavones and anthocyanins.

Kidney beans help with better control of blood sugar and a lower incidence of colon cancer(20^✔ ✔Trusted Source
Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies

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Chickpeas

Chickpeas belong to the legume family and are also referred to as garbanzo beans. A 100-gram portion of cooked chickpeas has 27.4 grams of carbohydrates and about 8 grams of fiber. Plant-based protein is also abundant in them. Iron, phosphorus, and B vitamins are among the several vitamins and minerals found in chickpeas.

Chickpeas have been associated with better digestive and cardiac health. Some test tube research indicates they may also help prevent some cancers. However, further human research is required(21^✔ ✔Trusted Source
The Nutritional Value and Health Benefits of Chickpeas and Hummus

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Are Carbohydrates Unhealthy?

The idea that all carbohydrates are bad is untrue. Actually, a lot of the healthiest foods contain a lot of carbohydrates. However, if you are following a low-carb diet, you should not consume a lot of carbohydrates. Furthermore, excessive consumption of refined carbohydrates, like spaghetti and white bread, may be harmful.

However, if you follow a balanced, whole-food diet, you may still enjoy these tasty, nutritious carbohydrates.