Carbohydrates are one of the macronutrients that are vital to a healthy and balanced diet regimen. However, in recent years, carbs have got a bad reputation and most people often relate them to obesity, type 2 diabetes and other chronic diseases. Yes, it’s indeed true that processed foods packed with sugars and refined grains totally are devoid of important vitamins and minerals. Though low-carb diets can be valuable for a few people, there’s no reason to stay away from high-carb foods. Moreover, several high-carb foods deliver amazing health incentives. Vegetables, fruits, brown rice, oats, dried fruits, and lentils are packed with good-quality carbs and confer many health-benefiting properties. Carbohydrates offer essential fuel and energy for the human body and are required for the system to carry out bodily processes and function well.
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Here we have curated 7 high-carb foods and their incredible health incentives for the human body.
7 High-Carb Foods
Oats
Oats are an impressive healthy whole grain that is imbued with vast reserves of vitamins, minerals and antioxidants. Raw oats contain 70% carbs, while a serving (1 cup /81 grams) contains 54 grams of carbohydrates including 8 grams of dietary fibre. Oats are mainly high in a specific type of fibre called beta-glucan which controls blood sugar spikes and diminishes cholesterol levels. Apart from this, it is a fairly good source of protein and contains more protein than most cereals. Adding oats as part of your diet regimen may help control diabetes and augment cardiac health.
Quinoa
Quinoa is a wholesome and nutritious seed that is greatly popular among fitness-conscious consumers. It is a pseudocereal, which is a seed that’s prepared and consumed like a grain. Boiled quinoa comprises 70% carbs, thus making it a high-carb food, but it’s also a great source of protein and dietary fibre.
Quinoa is packed with several minerals and bioactive plant compounds that are attributed to a variety of health benefits like better blood sugar and heart health. Furthermore, it is a gluten-free grain, which makes it a perfect alternative to wheat, and for people suffering from gluten intolerance. Quinoa is also very satiating as it’s intrinsically rich in fibre and protein that may also help support weight management and gut function.
Buckwheat
Like quinoa, buckwheat is also known as a pseudocereal. In spite of its name, buckwheat is not associated with wheat and it’s gluten-free. Raw buckwheat comprises 75 grams of carbs, and cooked buckwheat offers about 19.9 grams of carbs per serving. It is a very wholesome grain that comes with a plethora of nutrients like protein, fibre, minerals and antioxidants than many other grains. Even several pieces of evidence reveal that buckwheat assists in regulating diabetes, enhancing heart functions, and controlling weight.
Bananas
Bananas are the most relished fruit by people across the globe in several different culinary delights. A large banana (136 grams) offers about 31 grams of carbs in the form of starches or sugars. Loaded with potassium, and vitamins B6, C, and other beneficial phytonutrients that help to control blood pressure and enhance cardiac health and functions. While raw green bananas are higher in starch, which converts into natural sugars as the bananas ripen turning yellow in the process. Thus, one can get more starch and minimal sugar if you have bananas when they are less ripe. Raw and less ripe bananas also contain fair amounts of resistant starch and pectin, which aid in stimulating gut health and offer nutrients for the beneficial bacteria in the gut.
Also Read: 7 Powerful Reasons To Eat Bananas
Sweet Potatoes
Sweet potatoes boast a punch of nutrients and a delicious tuber vegetable. A serving of 100 grams (1/2 cup) of cooked sweet potatoes with skin contains 20.7 grams of carbs, which mainly comprise starch, sugar and dietary fibre. Aside from this, sweet potatoes also contain ample amounts of vitamins A, C, and potassium. Being a powerhouse of antioxidants, they help neutralize harmful free radicals in the cells and shield the body against chronic disease.
Chickpeas
Chickpeas are part of the legume family and are used in making several delectable dishes. Cooked chickpeas offer 27.4 grams of carbs per 100-gram serving and about 8 grams of dietary fibre. They are an abundant source of plant-based protein and also contain vast reserves of iron, phosphorus and B vitamins. Chickpeas are greatly valuable in augmenting heart health, and digestive health and lowering the risk of certain types of cancer.
Beetroot
Beetroots /beets are root vegetables that are not high in carbohydrates overall but are considered non-starchy vegetables. Raw and cooked beet provides about 10 grams of carbs per 100 grams, mainly in the form of sugar and dietary fibre. It is also high in nitrates which are converted into nitric oxide in the system. Nitric oxides aid to lower blood pressure and may reduce the risk of several chronic diseases. Further beet juice rich in nitrates supports athletes to enhance their physical performance by relaxing blood vessels, letting oxygen flow effectively during workouts.
