What are Carbs?
Carbohydrates, commonly known as ‘carbs’ in the dietary world, are one of the basic food groups which constitute of the sugars, fibers, and starches found in fruits, vegetables, grains and more prominently in milk products.
What are Good Carbs?
Now, the health-conscious population often wonders, ‘What actually good carbs are?’ when the food market is loaded with bad carbs. Basically, good carbs are enormous in nutrition, devoid of refined grains and sugars, moderate in calorie density, extremely low in saturated fats, cholesterol and sodium and undoubtedly are lacking trans fats.
When foods comprise such good carbs in them, they become eminently healthy and crucial to maintain one’s health and induce weight loss.
Why are High-Carb Foods Important?
Carbohydrate deficiency can cause severe health issues, as without the sufficient fuel our body gets no energy and might end up harming our nervous system, leading to mental and physical weakness, which in turn can cause severe dizziness.
Benefits of Consuming Healthy High-Carb Foods:
- Regulator of Mood
- Reduces cancer risk
- Improves sleeping patterns and digestive health
- Promotes metabolism and heart health
- Increases lifespan
- Induces energy levels
- Contributes positively to athletic performance, etc.
Now, after we have known about their benefits and importance, let’s get going with the list of 15 Healthy High-Carb Foods, which you should definitely consider including in your diet.
15 Super Healthy High-Carb Foods
A banana is a berry which is made up of around 23% carbs, in the form of sugar or starch. The green (unripe) bananas generally contain starch which transforms into sugar, as and when the banana ripens. This fruit is well known for containing ample amount of potassium, pectin ( only in green bananas), vitamin C, manganese, fiber and vitamin B6.
Note: Thus, this portable snack is a high-carb food that one shouldn’t miss out on, so as to regulate their blood pressure and improve the digestive health. It is also used for weight loss.
Oats are definitely worthy of all the praise it gathers from all the budding and legendary health enthusiasts. It claims to be the healthiest whole grain on the planet, being an amazing source of vitamins, fiber, minerals, protein, antioxidants, and carbs of course!
Note: Oats not only gives a fuller feeling and helps reducing weight, but also lowers cholesterol and blood sugar levels, and helps promote heart health. Try not to consume the ready to eat packages of oats, as they would harm you in the long run.
3. Sweet Potatoes–
These nutritious tubers, being rich in potassium, vitamin A, vitamin C, vitamin B1 and B2, are extremely plentiful in antioxidants, dietary fibers, phosphorous and good carbs. Cooked sweet potatoes comprise of about 21% good carbs in the form of starch.
Note: This high-carb food also contains magnesium, which is an anti-stress mineral and thus causes relaxation in one’s body and mind. Not only this, it induces energy levels and contributes positively to digestive health.
Being a citrus fruit, an orange is full of antioxidants, several potent plant compounds, vitamins C and B, iron, and citric acid. Generally, oranges are composed of about 11% carbs and some water. Well, the good carbs exist in the form of the sugary orange pulp.
Note: This fruit reduces anemic conditions, prevents kidney stones and improves the health of heart patients, thus, one should consume more of it when the market is flooded with this seasonal fruit.
Other than being extremely rich in plant compounds, vitamins, minerals and citric acid again, grapes are plentiful in carbs. These properties help it to provide numerous health benefits to its consumers.
Note: It is a known food for preventing colon cancer and kidney stones, and no doubt it even fuels weight loss and digestive order. Also, being a regulator of insulin resistance, it’s an amazing solution for PCOS patients.
It is definitely one of the healthiest fruits available in the market. It contains around 13-15% good carbs in the starch present in it. Though its a decent source of vitamins, plant compounds, and antioxidants, but its very rich in fiber and potassium, which cleans out any kind of digestive disorder and strengthens your bones.
Note: Apples are still as healthy as they have been. Make sure that you dip them in hot water for at least 30 minutes before consuming, as the wax would come off easily. It’s a necessary precaution, for a healthier you.
Being a part of the legume family, chickpeas are no doubt extremely rich in protein, fiber, phosphorous, minerals and several vitamin Bs. They not only taste delicious when cooked but are also remarkably healthy.
Note: They are responsible for curing digestive disorders, promoting heart health and preventing cancer.
Exceptionally rich in antioxidants, these delicious superfoods are known for their high content of vitamins, plant compounds, nutrients, minerals, manganese and a lot of good carbs. Researches say that they comprise of around 14% good carbs, which work towards a healthier tomorrow of the consumer.
Note: they contribute positively to increased metabolism and energy levels, lifespan and memory of old aged people and definitely prevent its consumers from oxidative damage.
9. Kidney Beans-
A part of the legume family, these are common beans which are high on protein and fiber as usual. They are also fantastically rich in antioxidants, minerals, vitamins and plant compounds again. But more significantly they contain around 22% good carbs, specifically when cooked.
Note: They control blood sugar and insulin levels, also they reduce the risk of colon cancer and reduced lifespan. Also one should keep in mind that raw or semi-cooked beans can be really toxic and thus should not be consumed.
Commonly known as beets, raw and even cooked beets contain around 8–10% good carbs, comprising of fiber and sugar. They are packed with antioxidants, minerals, vitamins and plant compounds. Other than that, beetroots are also high in inorganic nitrates (responsible for transformation into nitric oxide in the body).
Note: It performs really well during athletic performances and power-packed exercises. Also, it reduces high blood pressure and occurrence of several diseases.
Milk is popularly known for its beneficial properties that work wonders on health. It is a powerhouse of calcium, phosphorous, vitamins, vital minerals and nutrients and most importantly lactic acid, other than approx. 4.9% carbs in the form of lactose.
Note: It strengthens the bones and muscles, increases energy levels, positively affects metabolism and cures digestive disorders.
Often referred to as nature’s candy, raisins are rich in iron, calcium, boron, fiber, potent antioxidants and antimicrobial compounds other than its carbs content in the form of sugar.
Note: They are enough to give you a burst of energy, induces athletic performances, improves heart health, takes care of mood swings and also improves sleeping patterns.
13. Green Peas-
Surely, these are higher in good carbs and sugar, other than being a great source of phytonutrients with the anti-inflammatory and antioxidant properties. It also boasts of great nutrients, proteins and lots of filling fiber that helps the digestive tract to function properly.
Note: Green peas help in sure shot prevention against stomach cancer, increases lifespan promotes metabolism.
Here we’re talking about the fresh and healthy grown whole grain corn, not the one that comes in packaged foods. Being a great source of vitamin c, fiber, phosphorous, and antioxidants; corn improves one’s vision and the digestive system for sure.
Note: Starch is the actually the main type of carbohydrate found in corn, which makes up 28-80% of its dry weight. Corn also contains sugar, though in small amounts (1-3%).
Though potatoes have a bad reputation for being high on carbs, it is actually the good carbs, and thus potatoes should be included in one’s diet regularly. Nutritionist Christian Henderson claims that “white potatoes are actually very good for you” as they are high in potassium, fiber, and vitamin C, with the skin worn. Significantly they are composed of 66-90% carbohydrates.
Note: Being a healthy high carb food, potatoes induce weight management, and promote heart health.
So, these were the popular high-carb healthy foods which are easily available in your kitchen, but sadly enough, there are several myths existing about carbohydrate foods; which need to be busted.
Myths Busted about High-Carb Foods-
Carbs cause fat- it’s a sheer myth that carbs are indeed only fattening. There are several good carbs all over the place which contribute to weight loss and even prevent weight gain.
All White foods are unhealthy- that’s again a myth that needs to be busted. Indeed, white rice and white flour products are very unhealthy, but then again the potassium, vitamins, fiber, and nutrients available in whole grain foods, white potato, cauliflower, garlic, mushrooms, etc. cannot be denied. They are incredible to keep you in shape.
Low-carb diets are a much healthier option- though low-carb diets have proven to improve metabolism and insulin resistivity, several types of research suggest that cutting off or reducing the carbohydrate consumption drastically tends to increase the risk of mortality by 30%.
We should avoid fruit due to its high sugar content- sugars found in fruits are all natural and different from the one added in beverages and packaged foods. In fact, they contain the good carbs and nutrients necessary for our body. Thus one should never refrain from consuming a whole lot of fruits.
All Carbs are equal- Not at all. It totally depends on where they come from. Jenkins has rightly said that “not all carbs behave the same way in the body,” We need to understand that many kinds of traditional carbohydrate-rich foods provide several health benefits because they are low on glycemic index and are very rich in fiber and nutrients.
Now that we have busted various myths regarding carbohydrates and you are well aware of the good carbs available around you, don’t forget to fill in your cart with those high carb foods, next time you visit the market.