12 Incredibly Healthy High-Carb Foods

Over the years, carbohydrates have gained a bad reputation. People often associate them with being overweight, type 2 diabetes, and a variety of other health conditions.

 Yes, it is true that processed foods that are high in sugar and refined grains usually lack important vitamins and minerals. However, many foods that are rich in nutrients and rich in fiber can be very beneficial for you.

 While low-carb diets can be beneficial for some people, there’s no reason to avoid high-carb foods entirely.

 Here are 12 foods that are high in carbohydrates and are incredibly healthy.

 Quinoa

Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers.

 Classified as a pseudocereal, it is a seed that is prepared and eaten like a grain.

 Cooked quinoa contains 70% carbohydrates, making it a high-carb food. However, it is also a good source of protein and fiber.

 Quinoa is rich in many minerals and plant compounds and has been linked to a variety of health benefits, including improved blood sugar management and heart health.

 Additionally, it does not contain any gluten, making it a popular alternative to wheat for those following a gluten-free diet.

 Quinoa is also filling because it is relatively rich in fiber and protein. For this reason, it may help promote healthy weight management and gut health.

Oats

Oats are an incredibly healthy whole grain and a great source of many vitamins, minerals, and antioxidants.

 Raw oats contain 70% carbohydrates. A 1-cup (81-gram) serving contains 54 grams of carbohydrates, including 8 grams of fiber. They are especially rich in a specific type of fiber called oats beta-glucan.

 Oats are also a relatively good source of protein and contain more protein than most grains.

 Research suggests that eating oats may reduce the risk of heart disease by lowering cholesterol levels.

 Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes.

 Furthermore, oats are full of satiety, which may help support healthy weight management.

  Buckwheat

Like quinoa, buckwheat is a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten.

 Raw buckwheat contains 75 grams of carbohydrates, while cooked buckwheat groats contain about 19.9 grams of carbohydrates per 100 grams.

 Buckwheat is very nutritious and contains both protein and fiber. It also contains more minerals and antioxidants than many other grains.

 Additionally, studies in humans and animals suggest that it may be particularly beneficial for heart health and blood sugar regulation.

 Banana

Bananas are a common fruit that people love to use in many different recipes.

 One large banana (136 grams) contains about 31 grams of carbohydrates, either in the form of starches or sugars.

 Bananas are also high in potassium, vitamins B6 and C, and contain many beneficial plant compounds.

 Thanks to its high potassium content, bananas may help lower blood pressure and improve heart health.

 Unripe green bananas are high in starch. This turns into natural sugars when the banana ripens, turning yellow in the process. Thus, you will tend to have more starch and less sugar if you eat bananas when they are less ripe.

 Unripe and less-ripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut.

 Sweet potato

Sweet potatoes are a delicious and nutritious tuber or root vegetable.

 Half a cup (100 grams) of cooked mashed sweet potatoes, with the skin on, contains about 20.7 grams of carbohydrates, which consist of starch, sugar, and fiber.

 Sweet potatoes are also a rich source of vitamin A, vitamin C, and potassium.

 On top of that, they are full of antioxidants, which are compounds that help neutralize harmful free radicals in your cells to protect you from chronic diseases.

 Beets

Beets are a purple root vegetable that people sometimes refer to as beetroot.

 While it’s not generally considered high in carbohydrates, it does contain plenty of non-starchy vegetables. Raw and cooked beets contain about 10 grams of carbohydrates per 100 grams, mainly from sugar and fiber.

 

It’s also packed with vitamins and minerals, along with powerful antioxidants and plant compounds.

 Beets are also high in inorganic nitrates, which are converted to nitric oxide in the body. Nitric oxide lowers blood pressure and may reduce the risk of many diseases.

 Beet juice is also very high in nitrates, and athletes sometimes use it to improve their physical performance.

 This is because nitric oxide relaxes blood vessels, allowing oxygen to flow more efficiently during exercise.

 Orange

Oranges are a common type of citrus fruit.

It is mainly composed of water and consists of about 15.5 grams of carbohydrates per 100 grams. Oranges are also a good source of fiber.

Oranges are particularly rich in vitamin C, potassium and some B vitamins.

 In addition, it contains citric acid, in addition to many

Of powerful plant compounds and antioxidants.

Eating oranges may improve heart health and help prevent kidney stones. They may also increase the absorption of iron from other foods you eat, which may help protect against iron deficiency anemia.

 

   Blueberries

Blueberries are often marketed as a superfood due to their rich content of antioxidants.

It consists mostly of water, as well as about 14.5 grams of carbohydrates per 100 grams.

 Blueberries also contain high amounts of several vitamins and minerals, including vitamin C, vitamin K, and manganese.

 Studies have shown that blueberries are a good source of antioxidant compounds, which can help protect your body from harmful free radicals. Studies show that eating blueberries may improve memory in older adults.

 Grapefruit

Grapefruit is a citrus fruit with a sweet, sour and bitter flavour.

It contains about 8% carbohydrates and is rich in a variety of vitamins, minerals and antioxidants.

 According to some human and animal studies, grapefruit can promote heart health and improve blood sugar management.

Furthermore, other research suggests that certain compounds in grapefruit can help prevent kidney stones, lower cholesterol levels, and possibly even slow the growth and spread of cancer cells.

However, scientists need to do more studies on the effects of grapefruit on humans.

 Apple

Apples are known for their sweet and sour taste and crisp texture.

They are available in many colours, sizes and flavors, and all generally contain around 14-16 grams of carbohydrates per 100 grams.

Apples also contain many vitamins and minerals, but usually only in small amounts.

However, they are a good source of vitamin C, antioxidants, and fiber.

Apples may also offer several health benefits, including improved blood sugar management and heart health. 

Early research suggests that adding apples to your diet might be linked to a reduced risk of certain types of cancer. However, more research is needed.

  Kidney beans

Beans are a member of the legume family and a variety of common beans.

 

Cooked beans contain about 21.5 grams of carbohydrates per 100 grams, in the form of starches and fiber. These legumes are rich in protein.

Beans are a good source of many vitamins, minerals, and plant compounds. It is also rich in antioxidant compounds, including anthocyanins and isoflavones.

Its many health benefits include improving blood sugar regulation and reducing the risk of colon cancer.

However, be sure to cook them first as raw or improperly cooked kidney beans are considered poisonous.

Chickpeas

Chickpeas are also known as Hummus, and are part of the legume family.

 

Cooked chickpeas contain 27.4 grams of carbohydrates per 100 grams, as well as nearly 8 grams of fiber. It is also a good source of vegetable protein.

 

Chickpeas contain many vitamins and minerals, including iron, phosphorous, and B vitamins.

 

Not only has chickpeas been linked to improved heart and digestive health, but some lab studies suggest that it may also help protect against certain types of cancer. However, more research in humans is needed.

 

Bottom line

It’s a myth that all carbohydrates are unhealthy. In fact, many healthy foods are high in carbohydrates.

 

However, you should not eat carbohydrates in large quantities if you are on a low-carb diet. Additionally, refined carbohydrates, such as white bread and pasta, may be unhealthy in large amounts.