15 Healthy Foods High in Carbs
Healthy eating doesn't have to mean a low carb diet or exclude carbs. There are many delicious and nutritious high carb foods that satisfy cravings and keep us energized throughout our day. High carbohydrate recipes are easy to make, provide plenty of nutrients and can be modified easily to suit anyone's dietary preferences. With a little planning, cooking healthy and high-carb meals can be a joyfully delicious experience.
1. Corn
Corn is a versatile grain with an ancient history, dating back thousands of years. The nutritional benefits are vast and varied, especially when eaten in its natural form with the husk still attached. It's a good source of dietary fibre, protein, magnesium, copper, zinc and iron. Corn is beloved for its earthy flavour, its ability to be used in countless recipes both sweet and savoury and its ease of preparation - boiled or roasted it can be enjoyed on its own as a side dish or snack or used to make salads, chowders and desserts. Despite corn’s growing popularity over recent years as part of vegan diets and flexitarian eating habits it remains a hugely important crop in many agricultural economies.
2. Mangos
Lentils are small legumes packed with nutrition. High in fiber and protein, they make a great addition to any diet. Easy to cook, lentils come in a variety of colors, sizes and textures for endless culinary possibilities. With its earthy flavor and versatile preparation methods, lentils are suitable for risotto, soups, salads or as stand-alone accompaniments. Boil them just until tender for a crunchy addition to salads, or simmer longer if you’re looking for something more comforting like a stew. Add different herbs and spices to infuse your dish with even richer flavors!
3. Dried Fruit
Dried fruit can be a delicious and nourishing snack. Its sweet and natural taste makes an ideal treat for any occasion. With no added sugar, it's also a healthier option compared to other snacks. It can provide energy throughout the day when eaten as a snack - perfect for athletes or those needing sustained energy during activity. Rich in vitamins, minerals and dietary fiber, dried fruits are also great for maintaining good health and increased vitality. Be sure to always buy high-quality products with no additives or preservatives - the purer the better!
4. Whole Grains
Wholegrain foods are packed with nutrition. They contain a variety of vitamins, minerals, proteins, and fiber that are essential for optimal health. Rich in complex carbohydrate components and low in saturated fat, wholegrain products provide the energy needed to carry out daily activities without the added unhealthy fat found in many processed foods. Eating at least three servings of wholegrain food every day can help promote energy levels, reduce cholesterol, and improve overall wellbeing. Whole grains are an ideal choice for those looking to maintain a healthy diet and lower their risk for developing certain diseases.
Eating whole grain foods can help you reach your carb intake goals while still being healthy. Examples of whole grains include oats, barley, quinoa, and brown rice.
5. Quinoa
Wholegrain foods are packed with nutrition. They contain a variety of vitamins, minerals, proteins, and fiber that are essential for optimal health. Rich in complex carbohydrate components and low in saturated fat, wholegrain products provide the energy needed to carry out daily activities without the added unhealthy fat found in many processed foods. Eating at least three servings of wholegrain food every day can help promote energy levels, reduce cholesterol, and improve overall wellbeing. Whole grains are an ideal choice for those looking to maintain a healthy diet and lower their risk for developing certain diseases.
6. Potatoes
Potatoes, one of the world's most beloved vegetables, have evolved over centuries. From its humble beginnings in the Andes to its near-ubiquitous presence on dinner tables around the globe, few foods have had such a long and interesting journey as the potato. With its versatility and health benefits, it has truly become an integral part of global cuisine. Roasted, mashed, boiled or fried - potatoes can easily be incorporated into a variety of dishes that are both delicious and nourishing. Thanks to advances in agriculture, modern methods of cultivation allow people access to potatoes year round with different varieties that each bring a distinct flavor profile to the table. It is no wonder why this humble tuber continues to be cherished by so many people across the world.
7. Oats
Oats are a versatile and nutritious food, containing protein, fiber, antioxidants, minerals, and vitamins. They can be cooked and eaten as cereal, included in baking recipes, or even used as an ingredient for making snacks. Oats are also beneficial for many health conditions, including lowering cholesterol levels, heart health, and supporting healthy digestion. Due to their low glycemic index content, oats are considered a great food for maintaining weight-loss goals. Oats provide many health benefits due to its high concentration of complex carbohydrates which help keep us fuller longer and provide sustained energy throughout the day.
8. Sweet Potatoes and Yams
Sweet potatoes and yams are both root vegetables, but they are not the same. Sweet potatoes are softer, sweeter, and have an orange flesh, while yams have a brown to black skin, white, purple or reddish flesh, and a drier texture. Sweet potatoes provide more dietary fibre and vitamins than yams. Yams are also higher in calories than sweet potatoes. Both can be enjoyed in a variety of ways, from being boiled or fried to steaming or microwaving. They’re versatile ingredients that can be used to add unique flavour to casseroles, soups, desserts and mashed dishes.
9. Brown Rice
Brown rice is a versatile and nutritious grain, full of fibre and essential vitamins. Its nutty flavour offers a unique alternative to white rice, making it ideal for dishes such as stir-fries and salads. With its rich earthy character, it adds a distinctive depth to dishes that plain white rice can't provide. Plus, because of its high nutrient content and low calorie count, brown rice stands out as one of the healthiest starches available on the market today. It's not just delicious - it's good for you too!
10. Dates
Dates are simple yet often overlooked fruits with powerful health benefits. They deliver essential vitamins and minerals like fiber, magnesium, potassium, iron and zinc, as well as polyphenols—potent antioxidants found to reduce risk factors in cardiovascular diseases. Dates are delicious eaten alone or added to salads or warm cereals, and work great when chopped up and mixed into sweet baking recipes. Depending on the variety of dates consumed, they can be chewy or soft and have nutty-sweet flavor profiles that range from caramel to honey. For an easy snack or healthy addition to morning routines that won’t break the bank, dates are definitely worth exploring!
11. Raisins
Raisins are dried grapes. They come in many varieties such as sultanas, currants, and both golden and regular raisins. Raisins are rich in antioxidants and beneficial plant compounds, giving them plenty of health benefits, including reduced blood sugar levels. Eating raisins also helps protect teeth against bacteria and plaque formation. Raisins are a great addition to many dishes like oatmeal and salads, or as a healthy snack on their own. Enjoy them in moderation for best results!
12. Goji Berries
Goji berries are becoming increasingly popular as a health food. They have a sweet and sour taste, and contain an impressive amount of antioxidants, vitamins, minerals, and essential fatty acids. Goji berries have been used in traditional Chinese medicine for centuries to treat illnesses such as diabetes, hypertension and eye diseases. In addition to the nutritional benefits, studies suggest goji berries may also improve endurance levels, reduce stress, encourage better sleep and protect against certain forms of cancer. With their unique flavour and potential health benefits, it's no wonder goji berries are one of the leading trends in nutrition today!
13. Kidney Beans
Kidney beans are a type of legume, widely consumed and enjoyed as an everyday food. They are packed with essential nutrients, including fiber, protein, minerals and vitamins, making them a nutritious addition to any diet. They provide valuable amounts of many trace elements needed by the body, such as iron, copper, manganese and magnesium. Kidney beans are also low in saturated fat, cholesterol and sodium; great for sustaining one's health. Furthermore, they have antioxidant properties that help reduce inflammation and aid in the prevention of certain diseases. In short, kidney beans are an excellent choice for meals that require nutrient-dense ingredients.
14. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are have been used for centuries to create delicious and healthy dishes such as falafel and hummus. They are low in fat and cholesterol and high in fiber, protein and iron. They have become a staple of many diets around the world due to their versatility; they can be served hot or cold, roasted or mashed, plain or with spices. Garbanzo beans make an excellent addition to soups, salads, dips and sandwiches. Whether you are vegan, vegetarian or meat-eater, adding garbanzo beans to your diet will help you get the essential nutrients needed to keep your body feeling healthy.
15. Lentils
Lentils are small legumes packed with nutrition. High in fiber and protein, they make a great addition to any diet. Easy to cook, lentils come in a variety of colors, sizes and textures for endless culinary possibilities. With its earthy flavor and versatile preparation methods, lentils are suitable for risotto, soups, salads or as stand-alone accompaniments. Boil them just until tender for a crunchy addition to salads, or simmer longer if you’re looking for something more comforting like a stew. Add different herbs and spices to infuse your dish with even richer flavors!
Conclusion
In conclusion, there are many healthy foods high in carbs that can be enjoyed as part of a balanced diet or if you are on a weight loss jurney. Kidney beans, garbanzo beans, lentils and mangos are all excellent sources of essential nutrients such as fiber, protein, vitamins and minerals. Not only do these foods provide the body with essential nutrients, but they also contain antioxidants that help reduce inflammation and fight off certain types of cancer. So next time you're at the grocery store, pick up some of these delicious and nutritious carb-rich foods to enjoy!
FAQs
What are macros for weight loss?
Macros are short for macronutrients, which are the three main nutrients that provide energy to the body: protein, fat, and carbohydrates. These macronutrients are essential for weight loss as they provide different health benefits and a different amount of calories.
According to DietDoctor.com, protein may be the most critical macronutrient for weight loss, as it demonstrates improved weight loss and body composition within the context of moderate and high-carb diets. Trifectanutrition.com, provides an overview of how many calories each macronutrient provides, Protein = 4 calories per gram, Carbs = 4 calories per gram, and Fat = 9 calories per gram.
In terms of counting macros for weight loss, it depends on an individual's age, size, and activity level. Prevention.com states that those who work out need a different amount of carbs and protein than someone who is more sedentary. A dietitian or nutritionist can help determine the appropriate macro ratio for weight loss for an individual based on their specific needs.
What is the glycemic index?
The glycemic index (GI) is a numerical system of measuring how quickly a carbohydrate-containing food raises blood sugar (glucose) levels after consumption. Carbohydrates that are broken down quickly during digestion and rapidly absorbed have a high glycemic index, while those that are broken down more slowly and absorbed more gradually have a lower glycemic index. Foods with a high glycemic index are typically those that are high in sugar or refined carbohydrates, such as white bread and sugary drinks, while those with a lower glycemic index include whole grains, fruits, and vegetables.
Knowing the glycemic index of foods can be helpful for managing blood sugar levels in people with diabetes and for weight management, as high glycemic index foods may cause rapid spikes in blood sugar and insulin levels, leading to hunger and cravings.
What is the glycemic load?
The glycemic load (GL) is a measure of how much a food will raise a person's blood sugar level. It takes into account both the quantity of carbohydrates in a food and how quickly those carbohydrates are absorbed into the bloodstream. The GL is calculated by multiplying the grams of carbohydrates in a serving of food by the food's glycemic index (GI), and then dividing by 100. Foods with a high GL can cause a rapid spike in blood sugar, while foods with a low GL have a more gradual effect. It is a more accurate measure than glycemic index alone in determining how a food will affect blood sugar levels.
Is the glycemic load the same as the glycemic index?
No, the glycemic load (GL) and the glycemic index (GI) are not the same. The glycemic index is a measure of how quickly a food raises blood sugar levels, while the glycemic load takes into account both the speed of the rise and the total amount of carbohydrates in a serving of food.
The glycemic index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Carbohydrates with a high GI are rapidly absorbed and cause a rapid and large increase in blood sugar levels, while those with a low GI are absorbed more slowly and cause a slower, smaller increase.
The glycemic load (GL) is calculated by multiplying the grams of carbohydrates in a serving of food by the food's glycemic index (GI), and then dividing by 100. It takes into account the quantity of carbohydrates in a food and how quickly those carbohydrates are absorbed into the bloodstream, giving a more complete picture of the food's effect on blood sugar.
In summary, the glycemic index (GI) is a measure of how quickly a food raises blood sugar levels, while the glycemic load (GL) is a measure of both the speed and the total amount of carbohydrates in a serving of food.
What food makes you gain weight the fastest?
Certain foods are more likely to contribute to weight gain than others due to their high calorie and/or high fat content. Foods that are high in added sugar, such as sugary drinks, candy, and pastries, tend to be particularly high in calories and can lead to weight gain when consumed in excess. Processed snacks like chips, crackers, and other fried foods are also high in calories and can contribute to weight gain. Fast food and takeout meals also tend to be high in calories, fat, and sodium, which can contribute to weight gain.
It's important to note that weight gain is a result of consuming more calories than your body burns, so any food consumed in excess can lead to weight gain. It's always recommended to have a balanced diet with moderate portion sizes and regular physical activity.
Does rice make you gain weight?
Rice, like most foods, can contribute to weight gain if consumed in excess. Rice is a starchy carbohydrate and is relatively high in calories, with one cup of cooked white rice containing around 200 calories. While it is not inherently fattening, consuming large portions of rice can lead to weight gain over time. It depends on the amount consumed, the frequency of consumption, and the overall calorie intake in a day.
However, if consumed in moderation as part of a balanced diet, rice can be a healthy and nutritious food. Brown rice is a good source of complex carbohydrates, fiber, and essential vitamins and minerals. It's also gluten-free, making it a good option for people with gluten sensitivity.
It's always recommended to be mindful of portion sizes and to balance out rice intake with a variety of other nutrient-rich foods such as vegetables, lean protein, and healthy fats. Additionally, incorporating physical activity into your routine would help in maintaining a healthy weight.
How much fiber should I eat?
Fiber is an important nutrient that provides many health benefits such as maintaining a healthy weight, preventing constipation, and reducing the risk of obesity, heart disease, and diabetes. The recommended daily intake of fiber varies depending on a person's age, sex, and calorie intake.
The USDAs Dietary Guidelines for Americans suggest the following amounts of fiber: Women under 50: 25 to 28 grams per day, Men under 50: 31 to 34 grams per day, Women 51 and older: 22 grams per day and Men 51 and older: 30 grams per day
What are the 5 foods that burn belly fat?
- Eggs- they are a great source of protein and can help keep you feeling full, which can aid in weight loss.
- Avocados- they contain healthy fats that can positively alter how belly fat is distributed in women.
- Berries- they are high in fiber and antioxidants, which can help reduce inflammation in the body.
- Whole grains- they are high in fiber and can help keep you feeling full for longer periods of time.
- Green Tea- it contains antioxidants that can help boost the metabolism and burn fat.
Please ensure you consume these foods as part of a balanced diet to maintain and improve your health.
How many carbs are in pasta?
The amount of carbohydrates in pasta can vary depending on the type and serving size. On average, a 100 gram serving of cooked spaghetti contains around 43 grams of carbohydrates. It's important to note that this can vary based on the type of pasta, the ingredients used to make it, and the serving size.
What drink burns belly fat overnight?
It is not scientifically proven that any specific drink can burn belly fat overnight. However, there are claims that have not been proven that the following beverages burn fat:
- protein water
- Ikaria Lean Belly juice
- cinnamon water
- milk
- chamomile tea
- ginger lime tea
- grape juice
- grapefruit juice
- cucumber
- aloe vera juice
- soy protein shake
- honey water
What should I eat for breakfast to lose weight?
When trying to lose weight, it's important to choose nutrient-dense foods that will keep you feeling full and satisfied. Some good options for breakfast that can help with weight loss include:
- Oatmeal: Oats are high in fiber, which helps keep you feeling full and satisfied. They are also a low-glycemic index food, meaning they won't cause a rapid spike in blood sugar.
- Greek yogurt: Greek yogurt is high in protein, which can help keep you feeling full and satisfied. It also contains probiotics, which may improve gut health.
- Eggs: Eggs are high in protein and healthy fats, and they can help keep you feeling full and satisfied.
- Berries: Berries are low in calories, high in fiber and antioxidants, and they can help keep you feeling full and satisfied.
- Smoothies: Smoothies can be a great way to pack in a lot of nutrients and filling ingredients like Greek yogurt, berries, spinach, and chia seeds.
It's important to note that breakfast should be tailored to your personal preference and dietary restrictions. It's also important to have a well-rounded and balanced diet that considers your daily caloric needs and macronutrient distribution. A registered dietitian or nutritionist would be the best professional to help you with that.
What makes you fat fast?
Weight gain is a gradual process that occurs when the amount of calories taken in exceeds the amount burned up through physical activity. Fast weight gain happens when a person consumes more calories than their body needs and these additional calories are stored as fat.
High-calorie foods such as fried and processed foods, sugary snacks, soft drinks and alcohol can quickly result in fast weight gain. These foods often contain large amounts of sugar, refined carbohydrates and unhealthy fats which contribute to rapid weight gain.
Additionally, not getting enough sleep or exercising regularly can also lead to fast weight gain. Poor sleeping habits disrupt hormones that play an important role in regulating appetite and may even cause cravings for unhealthy food which encourages further calorie consumption. Furthermore, a lack of physical activity reduces muscle tissue, meaning any extra calorie intake is typically stored as fat instead of being burned off during exercise.
Finally, stress can cause changes to hormones that regulate hunger and make it more difficult to maintain a healthy diet. Stress eating has been connected to high intakes of calorific processed snacks causing rapid weight gain.
Generally speaking, gaining weight quickly can be avoided by following a balanced diet with plenty of fruits and vegetables alongside limiting processed snacks and especially sugary drinks while also exercising regularly and getting adequate sleep each night.
What exercises get rid of belly fat?
Exercises that help get rid of belly fat include cardio activities like running, swimming and biking. Strength training is also effective for reducing belly fat. Try doing planks, crunches and pushups to help strengthen your core muscles.
Additionally, HIIT (High-Intensity Interval Training) workouts such as sprints and jump rope can be helpful in burning more fat in this area. To lose more weight overall and reduce the size of your waistline, focus on eating whole grains, lean proteins and fresh fruits and vegetables.
Avoid processed foods altogether or consume them only in moderation. And make sure you drink lots of water - it helps with digestion which is key to keeping off excess pounds!
