Super Healthy High Carb Foods

With time carbohydrates have received a bad reputation. It has been associated with diabetes, obesity and other such medical conditions. Carbohydrates are an essential component of the diet, and many high carb foods offer excellent health benefits.  Listed below are carbohydrate rich foods that can be included in your diet in moderation to gain its health benefits.  

Banana- Bananas are a widely available and cheap snack. 1 medium banana contains about 27g of carbs and are also very rich in potassium and Vitamin A & C. Potassium may help lower blood pressure and improve heart health. Link

Sweet Potato- Sweet potatoes are a delicious root vegetable. 100g of cooked mashed potato with skin contains about 21g of carbs.  These roots are rich in Vitamin C, Vitamin A and potassium (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6593376/). 

Oranges- Oranges are mainly composed of water and contain about 15.5g carbs in a 100g serving. They are also rich in fibers, vitamin C and potassium. Vitamin C from oranges also helps increase the absorption of iron from other foods you eat, which may help protect against iron deficiency anemia (https://pubmed.ncbi.nlm.nih.gov/25048971/).  

Apples- Apples are known for their tart flavor and crisp bite.  Apples contain about 15-18 grams carbs per 100grams serving.  They are also rich sources of Vitamins A & C, Fibers and potassium. Apples may also offer several health benefits, including improved blood sugar management and heart health (https://pubmed.ncbi.nlm.nih.gov/26016654/)  

Kidney Beans (Rajma) - Rajma are the most commonly consumed beans in India. One cup of boiled kidney beans has 40 g of carbohydrates. They are also a good source of protein and fiber, with 15.3 g and 13.1 g per cup, respectively. The numerous health benefits include improved blood sugar regulation and a reduced risk of colon cancer (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350074/)  

Chickpeas- a 100g serving of cooked chickpeas contains about 27.5g carbs and almost 8g proteins. They also contain many vitamins and minerals, including iron, phosphorus, and B vitamins.  

Corn- Fresh corn kernels are a great addition to salads or as an evening snack. 100g of corn contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C. 

Brown Rice- Brown rice is a great alternative to white rice. 1 cup of cooked brown rice contains about 46g carbs. It is also rich in antioxidants. 

Mangos- This tropical fruit has 25g carbs in one cup serving. Mangos are also rich in Vit A & C, potassium and fibers.  

Dates- Dates are super rich in carbs. 1 medjool date contains 18g carbs. Dates are also rich in fiber, calcium, phosphorus, potassium, and vitamin A. Dates also contain carotenoids, a powerful antioxidant that is proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830576/)  

Raisins- Raisins are a great snack and can even add flavor to your cereal bowl. 1 cup of raisins contains about 130g carbs and also potassium, magnesium, phosphorus, and calcium. A 2009 study noted that raisins are rich in phytochemicals that promote healthy teeth and gums (https://academic.oup.com/jn/article/139/9/1818S/4670552). 

Oats- Oats are a great breakfast cereal or oats flour can be added to your chapati flour to increase nutrients. A 8-g serving of oats contains about 54g of carbs, including 8g of fibers. A research has shown that oat fiber can reduce the risk of cardiovascular events in patients with coronary artery disease (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395719/).  

Quinoa- Quinoa is a super seed that is consumed as a cereal. One cup of cooked quinoa contains 39.4 g of carbohydrates, 8.14 g of protein, and only 1.61 g of sugar. Quinoa is also gluten free making it a great alternative for a gluten free diet.  

Beetroot- A 100g of cooked or raw beetroot contains about 10g of carbs. Beets are rich in inorganic nitrates, which are converted into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases (https://pubmed.ncbi.nlm.nih.gov/30400267/). 

Blueberries- Blueberries mostly contain water and about 14.5g carbs in a 100g serving. Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese.  

The best way to reap the benefits of carbohydrates is to select whole foods and avoid processed foods. Whole foods that are carb rich also offer other essentials nutrients and various health benefits. People who need to follow a low carbs diet due to medical conditions must talk to their doctor or a nutritionist about the right kind of carbs to be included in their diet.