9 High-carb foods that are healthy

Introduction 

Many nutritionists, dietitians and medical professionals agree that carbs can and should be a part of a healthy, well-balanced diet. Individuals who tend to follow low-carb diets like Keto and Paleo sometimes condemn carbohydrates. 

During very demanding workouts, carbohydrates give our body’s cells the energy they need to function, and fibre can help with digestion and bowel regularity.

Carbs are a suitable macronutrient for weight loss diets as they provide less than half the amount of calories per gramme as compared to fat.

It’s vital to pick the correct kind of carbohydrates. Refined carbs, such as white bread, white rice, food made from white flour, and anything with added sugar, should be consumed in moderation or avoided.

What are carbs?

A healthy diet must include carbohydrates, but in recent years, some popular diets have created a negative reputation for carbs and even created a fear of foods high in them.

Carbohydrates, also known as carbs, are one of the macronutrients in food that, after being digested, are turned into sugar. The body receives energy from them. Carbs are both simple and complex. 

Simple carbohydrates cause an increase in blood sugar levels and rapid digestion, which can make us feel hungry more quickly. 

Complex carbohydrates take longer to digest and cause a gradual release of glucose instead of a spike in blood sugar levels. These may prolong the duration of the feeling of fullness.

The body gets its energy mostly from foods high in carbohydrates, providing us with the required to go about our daily tasks. Carbohydrates are utilised by the brain to fuel mental and physical activity. 

Whole grains are excellent healthy carbohydrates and important nutritional sources of fibre, vitamins and minerals. 

Choosing the right carbs 

Selecting high-quality sources of complex carbs is essential for boosting the health benefits of carbohydrates. Whole grains, organic fruits, organic starchy vegetables and legumes are examples of foods that contain carbs without any added sugars. 

These carbs have a lower glycemic index, which provides the body with long-lasting energy and helps to stabilise blood sugar levels, improving insulin sensitivity. 

How to include carbohydrates in a healthy diet?

The National Institute of Nutrition recommends that 50 and 60 % of the total calories in a diet should come from carbs, particularly complex carbohydrates.

Making the right carbohydrate choices is essential for the body to feel full, for regular bowel movements, for good blood sugar levels and for lowering the chance of getting certain diseases.

• Grains – Whole and fortified grains are important for promoting healthy eating habits and diet quality. 

• Fruit – Two portions of fruit each day should be consumed as they are packed with vital nutrients. Fruit can be taken fresh or in other forms, such as frozen or dried, as long as sugar, salt and other substances are not added.

• Vegetables – Consuming vegetables like, starchy vegetables, beans, peas and lentils are significant components of a healthy diet. Choosing starchy vegetables over non-starchy vegetables can improve health.

• Dairy – The recommended daily intake for dairy products is three dairy cup equivalents. While milk and yoghurt don’t necessarily contain a lot of carbohydrates, they do contain lactose, which is a type of carbohydrate.

• Foods with added sugars – It is best to reduce the intake of foods and drinks with a lot of calories from added sugars. Toffees, cakes, sodas and other sweet delights fall under this category.

What are the top foods high in healthy carbs? 

Sweet potatoes 

All potatoes are excellent additions to a healthy diet, provided they are not fried or cooked with extra salt, sugar or other elements. These should be consumed in moderation. Beta-carotene, which can maintain a healthy immune system, is abundant in sweet potatoes.

White/Brown rice

White rice still has health benefits despite brown rice’s greater nutritional content.

White rice is a favourite and a staple food in many countries. White rice is less expensive, easier on the stomach, fortified with vitamins and minerals, and has just one gramme less fibre per serving than brown rice.

For example, whole wheat pasta and brown rice, which are higher in nutrients than white rice and pasta, have a minor difference in terms of fibre content. Fibre can help us feel full and satisfied, but it’s essential to stay hydrated and increase fibre consumption gradually to give the body time to adapt.

The choice of rice is dependent on personal preference.

Legumes

Lentils, beans and other legumes are among the healthiest sources of carbohydrates. They contain high levels of vitamins, minerals, phytonutrients and antioxidants such as isoflavones and anthocyanins. 

Lower risks of cancer, obesity, metabolic syndrome and cardiovascular disease have been linked to diets rich in legumes. 

Soluble and insoluble fibre are also abundant in beans, lentils and soy. The presence of soluble fibre increases satiety, bulks the stool and encourages bowel regularity. 

In addition to digesting and utilising the nutrients in food, the gut microbiota also produces vitamins B12 and K, lowers inflammation and protects against diseases.

Vegetarians and vegans can acquire enough protein from legumes. They contain a lot of carbohydrates as well. 

Fruits

Fruits contain very little protein or fat and have adequate carbohydrates and water. Although certain fruits have a lot of sugar, which is natural, and nutrition comes with fibre, water, vitamins and minerals. 

The amount of carbohydrates varies in different fruits, with bananas, mangos, pineapples and dates having the largest amounts.

Bananas are a fantastic source of simple carbohydrates with their natural sugars, are high in potassium and magnesium, and contain plant-based probiotic ingredients that feed the good bacteria.

Eat a whole banana before working out for immediate, easy absorption of energy. It can be used as a dessert, a lunchtime sandwich with nut butter and honey, or even an afternoon snack with a teaspoon of nut butter. 

For a wholesome addition to complete a speedy breakfast, try slicing a banana into the morning yoghurt bowl. It is a substantial, energising food rich in fibre, vitamin B6, vitamin C, manganese and other nutrients.

Pumpkin

Pumpkin is a starchy, nutrient-rich vegetable that belongs to the squash family. In addition to complex carbs, pumpkin also contains beta-carotene, a vital antioxidant for the skin and vision.

A cup of unflavored pumpkin purée contains important nutrients like fibre, vitamin A, potassium and non-heme iron.

For a protein-rich snack or to use in pumpkin pie this holiday season, try mixing 1/2 cup into plain Greek yoghurt with cinnamon, nutmeg and a drizzle of honey.

Oatmeal 

One can fulfil the daily requirement for healthy carbs by starting the day with a bowl of warm oats. Oats are naturally high in carbs in addition to soluble and insoluble fibre.

Beta-glucan is an important fibre among those found in oats. Cholesterol-lowering and anti-diabetes properties in oats are an added advantage. 

Dried fruits  

Due to the lack of water, dried fruit provides more carbs per gramme than fresh fruit. Dried fruit can be an excellent pre-workout snack that can provide us with energy without making us feel bloated or complete, as it has more calories. The nutrients in dried fruit are also abundant. 

Yoghurt

Yoghurt, along with other dairy products, is a good carbohydrate option that contains lactose, a naturally occurring sugar. All yoghurts provide essential nutrients along with carbohydrates, even if some yoghurts (like Greek yoghurt) are rich in protein than others.

Calcium, vitamin D, bacteria that balance the intestines, and calcium that protects the bones are present in yoghurt. 

One should keep in mind that yoghurt contains sugar. Greek yoghurts are a good choice as they are typically higher in protein and lower in sugar than regular yoghurt.

Yoghurt can be taken as a quick snack on its own or added to salty dishes like dips and condiments or sweet-but-tart breakfasts like smoothies and parfaits.

Quinoa 

Though quinoa is frequently lumped in with grains, it is a seed. It is a nutrient-rich superfood that provides a full dose of protein with all nine essential amino acids. 

Moreover, it contains 70% of its weight in carbs, providing enduring energy. B vitamins and iron, which are essential for the body’s ability to transport oxygen, are also abundant in quinoa. Quinoa is naturally gluten-free.

Conclusion 

One may get energy all day by increasing the amount of nutrient-dense, high-carb items in the diet. To ensure that carbohydrates are used as an energy source rather than being stored as fat, it is important to try to consume them before or after exercise. 

To maintain energy levels and mood, choose complex carbs that are rich in fibre and nutrients and include them in the daily diet. Before following a diet or consuming any food items it is always recommended to consult your healthcare provider.

FAQs