The first step to improving your health is ensuring your body gets all the essential nutrients it needs. Carbohydrates are one such essential nutrient that your body demands to function correctly. And this is why you should have a Healthy carbohydrates food list in your diet.
Since carbs are a critical aspect of a healthy diet, you need to make a healthy carbohydrate food list to ensure you are consuming it in the right amount regularly. Despite their bad reputation, various delicious and nutritious foods contain carbohydrates, an essential energy source for the body.
Including various healthy high-carb foods in your diet can improve your energy levels, support your immune system, and even aid in weight loss. In fact, there is a list of high carb foods for diabetics which can be an excellent choice for diabetics patients.
One of the three primary nutrients in foods and beverages, along with proteins and fats, is carbohydrates. The body converts carbohydrates to glucose which is then stored in the muscles and liver for later usage.
It means having a diet full of high-carb foods is crucial for healthy living. So, if you want to know what food has healthy carbs, read this article to learn about the top healthy high-carb foods you should include in your diet to support your overall health and well-being.
Types of Carbohydrates in our Body
Carbohydrates can be classified into two types: simple and complex carbohydrates. These are the types of carbohydrates in food.
The body easily digests simple carbohydrates made up of one or two sugar molecules. Examples include glucose, fructose, and lactose. Some common carbohydrates food include fruit, milk, and table sugar. They are quickly absorbed and can cause a rise in blood sugar levels.
Simple carbohydrates, made up of one or two sugar molecules such as glucose, fructose, and lactose, are easily digested by the body. There are several examples of food that has high carbs. Examples of common simple carbohydrates food include fruit, milk, and table sugar.
Complex Carbohydrates – Carb Rich Foods
Complex carbohydrates, also known as polysaccharides, comprise long chains of sugar molecules. Examples include starches and fiber food that has carbohydrates. These carbohydrates are found in grains, vegetables, and legumes. They take longer to digest and provide a slower and more sustained release of energy. It helps keep blood sugar levels more stable. They also offer other health benefits, such as satiety and bowel regularity, and can help lower cholesterol. There are a number of carbs common foods list.
In addition, there are also dietary fibers, which are complex carbohydrates that are not digestible by the human body but play an essential role in maintaining a healthy gut and preventing chronic diseases such as constipation, type 2 diabetes, heart disease, and cancer.
Good Carbs and Bad Carbs – A Part of Healthy Carbs Food List
Simple and Complex are the two common carbohydrates. It can also be classified into good carbs and bad carbs. Some common examples of bad or straightforward foods that have carbs are refined pasta, dough, white bread, white rice, or pastries. As a result of their rapid digestion and diminished satiety, these carbs can cause overeating and weight gain. If you plan to lose weight, check out ways to quickly reduce weight without exercise.
Carbohydrates that are healthy or complex have layers of nutrition and fiber rich in essential vitamins and minerals. You should make up approximately 50% to 65% of your daily intake of carbohydrates to your high-carb list.
Carbohydrates can further be classified according to the kind of molecules that constitutes them. The monosaccharides, which include glucose and fructose, are the most prevalent and essential. Disaccharides, derived from the link between lactose and sucrose, come next. The polysaccharide, the most complicated type of carbohydrate, comprises two monosaccharides joined together, such as fiber and starch.
Healthy Carbohydrates Food List
Let us quickly go through high carbs food list in India that we must consider when working on our diet plan. Here is a list of carbohydrates that includes both simple and complex options to help you make informed choices about your diet. Check out some of the food rich in carbohydrates below:
Quinoa is a type of seed. It is categorized as a seed because, like many other grains, it is used as a side dish or the foundation for grain bowls. Quinoa is considered one of the best high-carb foods. Along with satisfying fiber and healthy antioxidants, quinoa also contains natural carbohydrates.
Quinoa is one of the high-carb diet foods which is a good source of protein, dietary fiber, and minerals, including magnesium and phosphorus. In fact, it is considered a superfood and is a popular ingredient in gluten-free and vegetarian dishes. Try this grain in a Southwest Quinoa Bowl or a Mediterranean Chickpea Quinoa Bowl, as it is a food that has carbs.
2. Oats (healthy high carb foods)
Your daily healthy carb quota can be satisfied by starting your day with a bowl of warm oatmeal. Oats naturally contain soluble and insoluble fiber and carbohydrates, which support many aspects of our health. It is a rich source of carbohydrates. They are rich in dietary fiber, protein, and minerals, including magnesium and zinc. It is one of the best sources of carbs.
It has been demonstrated that the oat fiber beta-glucan lowers cholesterol and fights diabetes, making it an essential dietary fiber. In fact, from Rhubarb Oat Muffins to Apple Cinnamon Overnight Oats, there are many ways to include carb food items in your diet. It is considered a healthy food due to its high fiber content and beneficial impact on blood sugar and cholesterol levels. They are also popular ingredients in gluten-free products.
Fruits are considered good carbohydrate food sources. Strawberry is a great fruit to help satisfy your sweet tooth because it is naturally sweet and low in calories. When you choose this fruit over candy, which frequently contains added sugars, your body will receive natural carbohydrates without added sugar. It also contains nutrients such as potassium, folate, and fiber. Thus, it can be a part of your super-carb diet food list.
Strawberries are rich in antioxidants and anti-inflammatory compounds. Strawberries are fruits rich in carbohydrates. It is a popular ingredient in desserts and jams, but it can also be eaten fresh or used in salads, smoothies, and toppings for cereal, oatmeal, pancakes, and many more. Therefore, you should have strawberries on your healthy high carb food list.
4. Black Beans – Dietary source of carbohydrates
Beans are a fantastic, healthy carbohydrate option because they also have 20 grams of carbohydrates per 1-cup serving and fiber and protein that promote satiety. They are known for their dark color and rich flavor and are a staple food in many countries. They are a good source of protein, dietary fiber, and various minerals, including iron and potassium. Black beans should be a part of your healthy carbohydrates food list.
Instead of rice, choose darker beans (like black and red kidney) to help maintain healthy blood pressure and lower LDL “bad” cholesterol concentrations after meals. Food items contain carbohydrates and are good for health.
Black beans are popular in many dishes, such as black bean soup, chili, and burritos. They are also commonly used as a side dish and can be mashed and formed into patties to make vegetarian and vegan burgers.
Pasta comes under good carb diet foods. Although technically a refined carbohydrate, pasta can be a part of a healthy high-carbohydrate diet because of its high protein and fiber content and the absence of salt or sugar. Just focus on sticking to appropriate portions and combining the pasta with vegetables, lean proteins, healthy fats, and other good-for-you additions. These are some of the carb-rich foods.
Pasta is a good source of carbohydrates, which provide energy, and it can be a good source of protein when served with meat, fish, or legumes. It is a staple food in a lot of cultures. It can be found in most supermarkets. Pasta can be cooked in different ways, such as boiled, baked, or fried, and it can be served hot or cold.
Lentils are carb-heavy foods which are a good source of protein as well as fiber. These come under the high carbohydrate food list. These tiny legumes are a natural source of many essential nutrients, including iron, magnesium, vitamin B6, and many others. Try Egyptian Lentil Soup or Curried Lentils and high-carb vegetables for a filling, nutrient-rich lentil dish.
They are antioxidants and anti-inflammatory compounds. Lentils are famous in many dishes, such as lentil soup, dal, and lentil salad. They can be added to curries and stews. They are often used in Middle Eastern, Indian, and Mediterranean cuisine and are a staple food in many cultures. You can easily add lentils to your list of foods that contain carbs.
A glass of ice-cold milk can be the preferable drink. A glass of milk is one of the healthiest carb sources because it naturally contains carbohydrates, protein, and significant vitamins and minerals like Calcium and Magnesium. Milk is yet another of those good carbohydrate foods that contain carbs.
Remember that much-flavored milk contains added sugars, which can raise blood sugar and provide empty calories when selecting your milk. When including milk in a healthy diet, classic white milk is your best option, with soymilk coming in second because it has a similar nutritional profile. Other alternatives, such as almond and oat milk, have calcium and vitamin D but frequently have much lower calories, carbohydrates, fat, and protein levels. These are the best healthy carbohydrate foods to add to your diet.
When you are wondering what foods are high in healthy carbs, you cannot overlook sorghum. It is an old grain consumed worldwide but is particularly popular in some regions of Africa and Australia. Sorghum, like quinoa, naturally contains antioxidants and fiber, making it a fantastic addition to soups or a side dish. You can also use uncooked sorghum to create a fun variation on a classic snack by popping the kernels like you would popcorn and enjoying the tasty little morsels that won’t stick to your teeth. One can try several high-carb meals.
It is a good source of carbohydrates, protein, and dietary fiber. Some examples of healthy carbohydrate foods list include sorghum, iron, zinc, and magnesium. It is used in many products, such as animal feed, syrup, and biofuels. Sorghum is also used in traditional fermented foods such as beer and porridge. It is gluten-free and considered a great alternative to wheat for gluten-sensitive people.
Any whole fruit, including pears, makes a convenient portable carbohydrate source that eliminates the need to estimate serving sizes. These are some of the healthy foods with a lot of carbs. Your body receives a boost of natural carbohydrates from fruits like pears, along with fiber, vitamins, and minerals, when you eat them. Try Pear-Spiced Oatmeal or Roasted Pears with Brie & Pistachios for a little variety if you’re looking for something other than a plain piece of fruit.
Additionally, pears are rich in Vitamin C and K. They are a good source of antioxidants. Pears are a popular fruit that can be eaten fresh, canned, or cooked. They can be used in salads, sandwiches, and desserts and poached, roasted, or grilled. They are also a great energy source and can be a healthy snack for your high-carb diet.
10. Sweet Potatoes
All potatoes, whether fried or loaded with additional salt, sugar, or other ingredients, should be limited to a healthy diet. Believe it or not, all potatoes are a great addition to a diet. Particularly rich in beta-carotene, which can support a healthy immune system, are sweet potatoes. This is yet another of those foods that contain high carbs.
They are a good source of Vitamin A, Vitamin C, and various minerals, including potassium and manganese. They are rich in antioxidants and anti-inflammatory compounds. Sweet potatoes are famous in many dishes, such as potato fries, pies, and casseroles. They can be baked, boiled, fried, or mashed. These should all be a part of your healthy carbohydrates food list.
Carb Rich Foods
Beetroots, or beets, are sweet, purple root vegetables. These can be classified under high carbohydrate foods in India. People can eat beetroot raw or have it after cooking. A cup of raw beet contains around 13 grams of carbohydrates. These carb-rich foods in India have nutrients such as Calcium, folate, potassium, and vitamin A. beetroot also has certain inorganic nitrates, which can help lower blood pressure and improve athletic performance.
Soups, salads, and juices commonly use beetroot as an ingredient. In fact, it is available in pickled, canned, and roasted. Beetroot leaves taste just like spinach. It is a popular vegetable as well. Beetroots are well known for their medicinal properties. They also have anti-inflammatory, antioxidant, and detoxifying properties.
12. Corn -high carb diet
Corn is something that people eat alone or add to a salad or even snacks. This is one of the foods that contain healthy carbs. Corn is a well-liked vegetable. One hundred grams of corn have 18.7 grams of carbohydrates and 3.27 grams of protein. Additionally, it offers a healthy amount of vitamin C. It is one of the top carbohydrates food items on our healthy carbohydrate food list.
Foods that include corn are popcorn, tortillas, cornbread, and corn on the cob. It also produces high fructose corn syrup, cornstarch, and corn oil. Livestock is an excellent example of biofuel. Corn is harvested in late summer and early fall. However, it is available year-round in most supermarkets.
13. Apples and Bananas
These fruits belong to a high carbohydrate diet. The number of carbohydrates in one medium banana is 26.9 g. Indeed, they are high in potassium and vitamins A and C, just like sweet potatoes. According to research, eating more potassium can help lower blood pressure and promote heart health.
There are numerous apple varieties, each with a unique nutritional profile. These are all high-carb diet foods ideal for our bodies. The United States Department of Agriculture (USDA) claims that a medium apple has 20.6 g of carbohydrates. According to a study involving senior women, apples may reduce the risk of disease-related mortality, including cancer.
14. High-carb dried fruits
This is yet another one of the high-carb foods. People can fulfil their daily carbohydrate requirements by eating nutritious dried fruits. To make them sweeter, some dried fruit products do, however, add extra sugars. To increase their consumption of dried fruits, people should carefully read labels to look for added sugars and choose carb diet foods with the least amount of processing. One can add dry fruits or yogurt, snacks, etc. Dried fruits should always be a part of your healthy carbohydrates food list.
They are high in carbohydrates because they have high sugar content. Dried fruits are a good source of dietary fiber, antioxidants, and various vitamins and minerals, depending on the type of fruit. They can also be a healthy addition to a list of carbs. But should be consumed in moderation. They are high in natural sugar and calories.
15. Dates and Raisins – The Best Source of Carbs
Dates come in various flavors. Usually, dates are naturally sweet. One Medjool date with pit has around 18 g of carbohydrates. These fruits also contain significant fiber, Calcium, phosphorus, potassium, and vitamin A.
Dates are common foods in carbohydrate rich diet. Dried grapes or raisins are often added to yogurt. It is also consumed with salad and cereal bars.
There are 130 g of carbohydrates in one cup of raisins. So, these are high-carb foods in India. Raisins have a good amount of antioxidants as well. Natural compounds called antioxidants can lessen the rate at which free radicals damage cells.
16. High-carb Pulses and Kidney Beans
Like beans and lentils, pulses are foods that contain carbohydrates. Additionally, they are a fantastic addition to any carbohydrate-rich diet and can satisfy people. In fact, the family of legumes includes kidney beans.
The amount of carbohydrates in one cup of boiled kidney beans is 40 g. They contain 15.3 g of protein and 13.1 g of fiber per cup, both good sources of nutrition. Moreover, these beans are rich in Iron and potassium. White or dark kidney bean consumption may also help reduce colon inflammation. These are the best most carbohydrate food.
17. Bread -carb food items
Bread is one of the best sources of carbs. Most people certainly do not prefer bread as they think it harms their health. In fact, there are a lot of myths involving bread which is only partially true. Moreover, adding bread to your breakfast daily can help meet the need for carbohydrates. There can be different carbohydrates food sources, including organic foods.
One can easily benefit from all the essential nutrients present in these healthy high-carb foods. Bread usually contains a good amount of fiber and micronutrients such as magnesium and Calcium. This can help the meal be a part of a balanced diet. Grasses such as rye, whole wheat, and pumpernickel have more nutrients than refined products. Thus, bread should be a mandatory part of your healthy carbohydrates food list.
Farro looks something like couscous and rice. Moreover, it is very nutritious. It is a nutty-tasting complex carb source. These belong to food items rich in carbohydrates. Farro is a good source of fiber. It has about 5 grams per serving (1/4 cup dry or ½ cup cooked). It even has 18% of the recommended daily value (DV). Unlike most grains, it provides about 6 grams per serving of plant-based protein and so it is a part of the high carb foods list.
Farro is the perfect high-carb food for muscle gain. Farro also provides micronutrients like non-heme iron — 2 mg or 10% of the DV — per serving. In fact, you can try farro as a carb source in a burrito bowl. You can even toss a salad or a side with fish and veggies. Moreover, a high-carb diet can help control weight to some extent.
19. Pumpkin -food that has carbs
As a member of the squash family, pumpkin is a dense starchy veggie. It is a part of the healthy carbohydrates food list or carb diet food list. Besides complex carbohydrates, pumpkin offers the antioxidant beta-carotene, an essential antioxidant. One cup of plain pumpkin purée has vital nutrients like fiber, vitamin A, potassium, and non-heme iron. Mix ½ cup into plain Greek yogurt. Furthermore, add cinnamon, nutmeg, and a drizzle of honey for a protein-rich snack, and enjoy it this holiday season in pumpkin pie.
Moreover, pies, soups, bread, side dishes, and savory dishes like lasagna and risotto have pumpkin. The seeds, known as pepitas, are edible, nutritious, and high in healthy fats and protein. These are some of the good carb foods.
20. Yogurt -high carb diet foods
Yogurt is one of the carbohydrate-rich food list that offers lactose, naturally occurring sugar and other dairy sources. All yogurts provide essential nutrients in addition to carbohydrates, though some yogurts (like Greek yogurt) are higher in protein than others. This is a part of the healthy carbohydrate-rich food list.
Moreover, Calcium, vitamin D, and gut-balancing probiotics are all reasonably present in yogurt, protecting the bones. You should be careful about the sugar in yogurt. These are some foods with the most carbs. Greek yogurts are a good choice because they are much higher in protein and lower in sugar in comparison to regular yogurt.
Once you have a better idea of what foods have healthy carbs, it becomes easier for you to add carbs to your diet. Carbohydrates are the primary source of fuel in the body. Several fruits are rich in carbohydrates which are great for our bodies. It helps us get energy and stay focused. You can enjoy all kinds of carbohydrate rich food items. However, you must consume high carbohydrates food in balance with other necessary nutrients.
Frequently Asked Questions
Wondering what are the sources of carbohydrates? Whole grains, fruits, and vegetables provide vitamins, minerals, and dietary fiber, making them considered healthy carb foods. On the other hand, one should avoid processed or refined carbohydrates like white pasta, sweetened beverages, and pastries, as they have little to no nutritional value. Here are some foods that have high carbs. You must include these in your healthy carbohydrates food list.
2. Cereals and Grains
3. Serving sizes for all starchy vegetable measure cooked vegetables.
4. Beans and Lentils.
6. Milk and Milk Substitutes.
8. Non-starchy Vegetables.
One can include several foods with high carb content in their diet. Here is a list of good carbohydrates you can consider adding to your meals regularly.
Potato comes under high-carb vegetables. Due to their nutrient richness and general healthfulness, potatoes are good for you. They contain a lot of vitamin C, an antioxidant. Because the vitamin C in potatoes prevented scurvy, they were a life-saving more carbs food source in earlier times. Healthy carbohydrates rich food in India, such as potatoes, contain potassium, an electrolyte that supports the heart, muscles, and nervous system function.
If you cook your potatoes without using a lot of salt or saturated fats, you can eat potatoes every day without worrying about health risks. One medium-sized potato can be the best high-carb diet. Moreover, it doesn’t increase cardiometabolic risk and risk of diabetes and heart disease. Having some of the best carb foods can lead to better health.
Foods that promote weight loss and reduce belly fat primarily do so because of their high fiber content. Fiber is beneficial in several ways, including by keeping you fuller. Hence, you typically eat fewer calories and take longer to chew, so your brain has more time to recognize when you’ve had enough to eat. High-carb foods in India that give carbohydrates are also essential for our bodies.
These are some of the best carbohydrate foods to include in your healthy carbohydrates food list that can help reduce belly fat –
1. Whole grains: Whole grains like oats, quinoa, and brown rice are high in fiber. It can help to keep you full and reduce belly fat.
2. Legumes: Legumes such as lentils, black beans, and chickpeas are high in protein and fiber. It can help to reduce belly fat and improve overall health.
3. Vegetables: Vegetables such as broccoli, spinach, and Brussels sprouts are low in calories and high in fiber, which can help to reduce belly fat and improve overall health. These are carbohydrates giving food.
4. Fruits: Fruits such as berries, apples, and pears are high in fiber. These are food that gives carbohydrates. It has low in calories. It can help reduce belly fat and improve overall health.
Let us take a quick look at some healthy carbs food lists that will help you lose weight. Complex carbs include beans, whole grains, oats, legumes, nuts, and lentils. Look at the list of healthy, high-carb foods to help you lose weight. Some of these carb-heavy foods belong to carb lover’s diet food list. They are –
2. Whole-Wheat Pasta.
3. Acorn Squash.
5. Whole-Wheat Bread.
6. Black Beans.