Carbs have earned themselves a bad rep over time. Many individuals associate them with weight gain, type 2 diabetes and various health conditions.
Facts show that processed foods high in sugar and refined grains tend to lack essential vitamins and minerals. But don’t discount nutrient-rich, fiber-rich foods as being beneficial.
Low carb diets may provide some health advantages for certain individuals; however, there’s no compelling argument against all forms of high-carb food consumption.
Here are six high carb foods that are extremely healthy.
1. Quinoa
Quinoa is an extremely nutritious seed that has become extremely popular with health-minded shoppers.
It’s classified as a pseudocereal, meaning a seed that’s prepared and eaten like grains.
Cooked quinoa contains up to 70% carbs, making it a high carb food. But it also offers protein and fiber benefits.
Quinoa contains many vital minerals and plant compounds, and has been linked to an array of health benefits – such as improved blood sugar management and cardiovascular wellbeing.
Additionally, this grain contains no gluten, making it an appealing alternative to wheat for those on gluten-free diets.
Quinoa can also help support weight management and stomach health through its rich source of fiber and protein. Thus, it may play a key role in supporting weight control efforts as well as digestive wellness.
2. Oats
Oats is an incredible healthful whole grain food and source of numerous essential vitamins, minerals and antioxidants.
Raw oats contain 70% carbohydrates; one 1-cup (81-gram) serving has 54 grams, including 8 grams of fiber. They are particularly high in an essential type of fiber called oat beta glucan.
Oats are an excellent source of protein and have more protein per gram than most grains.
Research suggests that eating oats may reduce your risk of cardiovascular disease by helping lower cholesterol levels.
Oatmeal may help to lower blood sugar levels, particularly for individuals living with type 2 diabetes.
Oatmeal can also help support healthy weight management through its filling properties.
3. Bananas
Bananas are a delicious fruit often utilized in various recipes.
One large banana (136 grams) provides approximately 31 grams of carbs – mostly starches or sugars – per slice.
Bananas are rich sources of potassium and the vitamins B6 and C, and contain many beneficial plant compounds.
Bananas contain high concentrations of potassium, making them an effective tool in helping lower blood pressure and enhance heart health.
Unripe green bananas contain more starch, which gradually turns into natural sugars as the banana ages, becoming yellow and giving off less starch than sugar (22). By eating bananas when they’re still young and firm you may gain more starch while less sugar (22).
Unripe bananas also contain substantial quantities of resistant starch and gelatin, both of which provide support for digestive health by fueling beneficial bacteria within your stomach.
4. Sweet Potatoes
Sweet potatoes are an irresistibly tasty tuber or root vegetable that are packed with nutrition.
One cup (100 grams) of cooked, mashed sweet potatoes containing their skins contains 20.7 grams of carbs – including starch, sugar and fiber – when eaten as is.
Sweet potatoes are an excellent source of vitamin A, vitamin C and potassium.
Additionally, they contain antioxidants which are powerful compounds that neutralize harmful free radicals in your cells to protect you against chronic disease.
5. Beets
Beets (Beetroots in North America) can be defined as purple root vegetables that often fall under the category of beetroots.
While beets may not seem high in carbs overall, they contain quite a lot of them when considered non-starchy vegetables. Both raw and cooked beets contain around 10 grams of carbohydrates per 100 grams in terms of sugars and fibers primarily found within them.
They contain vitamins and minerals, powerful antioxidants and plant compounds for added nutritional benefits.
Beets contain inorganic nitrates that your body transforms into nitric oxide, helping lower your blood pressure and potentially decreasing the risk of various diseases.
Beet juice contains high concentrations of nitrates, and athletes sometimes use it to enhance their physical performance.
Nitric oxide works to open your blood vessels more freely during exercise, enabling oxygen to travel faster throughout your system and deliver greater benefits during movement.
6. Oranges
Oranges are mostly composed of water and provide around 15.5 grams of carbohydrates per 100-gram serving, making them an excellent source of carbs as well as providing significant amounts of fiber.
Oranges are an excellent source of Vitamin C, potassium and some B vitamins. In addition, oranges contain citrus extract as well as strong plant compounds and antioxidants.
Oranges may help improve cardiovascular health and help to ward off kidney stones. Furthermore, eating oranges may enhance iron absorption from other food sources you eat and help safeguard against anemia due to inadequate iron levels in your system.
