Carbohydrates are the body’s main source of energy. The carbohydrates that you consume are broken down into glucose by the body and then used to fuel the muscle and the tissues. Foods are a great source of carbs and certain foods are really high in carb content. In this blog, we will be talking about food rich in carbohydrates.
What are Carbohydrates?
In simpler words, carbohydrates are nothing but sugar molecules that your body uses as fuel. When you consume carbohydrates your body turns into glucose which is then used by the body. Excess glucose in the body is stored in the liver or when the body requires it. If you are a healthy individual, your body needs food rich in carbohydrates to function properly.
Health Benefits of Adding High-Carb Foods To Your Diet
Carbs are really essential for the body because they provide the body with energy to carry out various physical activities and functions. Here are some benefits of having food rich in carbohydrates in your diet.
Provides Energy
Carb rich foods are a great source of energy for the body. The carbs you consume are turned into glucose and then used for various functions and activities. Your body won’t be able to function properly without carbs. Therefore it is really essential to have food rich in carbohydrates in your diet.
Keeping You Full
You will be surprised to know this benefit of carb rich foods. Dietary fiber is also a type of carb, mainly a carb that the body cannot easily digest. Any food high in carbohydrates and fiber makes you feel fuller for longer and also reduces your appetite which can be helpful in weight loss. Therefore your diet should have food rich in carbohydrates.
Managing Weight
Fiber helps the body in a variety of ways from regulating blood sugar levels to managing weight. The fiber present in various fruits and vegetables adds bulk to your diet and makes you full. This reduces your appetite, therefore lowering your overall calorie intake. If you want to manage your weight then make sure to add food rich in carbohydrates that has good amounts of fiber in your diet.
Protection Against Diseases
Consuming foods which are rich in fiber significantly reduces your chances of suffering from a heart attack or a stroke. It also helps to reduce the chances of developing conditions like Type 2 Diabetes and Rectal Cancer. Therefore make sure to add carb rich foods which have good amounts of fiber in them to your diet. Foods like oats and sweet potatoes are food rich in carbohydrates and fiber.
How Many Carbohydrates Should I Eat?
According to experts, carb consumption per day for a healthy adult should be about 45% – 65% of your daily caloric intake which you can easily get from any carb rich foods. To make things easier you can take a look at the table mentioned below.
| Carb Intake | |
| No of Calories | Carbohydrates (in cal) |
| 1500 | 675 – 975 |
| 2000 | 900- 1300 |
| 2500 | 1125 – 1625 |
| 3000 | 1350 – 1950 |
15 Foods Rich in Carbohydrates
By now we all know how carbs are really important for the well-functioning of the body. There are many carb rich foods you can add to your diet to fulfill your requirement for carbs in a day. Given below is a list of various food rich in carbohydrates you can add to your diet.
Sweet Potatoes
Sweet potatoes are basically the healthier version of potatoes and food rich in carbohydrates and fiber. It is loaded with fiber which makes it ideal for weight loss and people with Diabetes. Unlike regular potatoes which are a food high in carbohydrates, sweet potatoes do not raise your blood sugar levels, thanks to the fiber present in them.
Research shows that consuming food high in carbohydrates and fiber like sweet potatoes can lower the bad cholesterol in your body which can reduce your chances of having heart-related ailments. Sweet potatoes are also really effective in fighting against obesity by reducing inflammation in the body and reducing the growth of fat cells. Sweet potato is a great food rich in carbohydrates. You can make it a part of your diet for maximum benefits.
Carbohydrates in Sweet Potatoes
| Serving Size | Carbohydrates |
| 1 Sweet Potato | 26 grams |
How To Eat Sweet Potatoes
Sweet potatoes are one of the best carb rich foods. You can make a sweet potato salad by adding some chopped onions and tomatoes and various herbs and spices. This food rich in carbohydrates has a high nutritional value as well.
Oats
Oats are great food rich in carbohydrates. It is a great food option for breakfast or lunch because it offers a lot of health benefits. It is important to note that not all oats are healthy. The instant oats you buy from the market are heavily processed so make sure to opt for rolled oats.
Oats are a food high in carbohydrates and fiber which is a crucial component for good health. A fiber called beta-glucan present in oats can lower the bad cholesterol in your body which can reduce your chances of suffering from a heart-related ailment.
Oats are home to loads of nutrients as well. It has vitamins and minerals like vitamin B1, copper, zinc, and folate which makes it one of the best food rich in carbohydrates. To know more about oats, read Oats Nutrition – Calories, Protein, Carb
Carbohydrates in Oats (raw)
| Serving Size | Carbs |
| 1 cup | 54.8 grams |
How To Eat Oats
You can eat this food rich in carbohydrates in a lot of ways. One of the best ways to eat oats is to make a good bowl of oatmeal and add some chopped fruits and nuts to it. Oats are really nutrient-dense and one of the best food rich in carbohydrates and fiber.
Bananas
Bananas are food high in carbohydrates and fiber. They are one of the most loved fruits out there and it makes a lot of sense because not only they are delicious but also very nutritious. They are one of the many carb rich foods which offer a lot of nutritional value. They are filled with vitamins and minerals such as vitamin B6 and potassium making them one of the most nutritious food rich in carbohydrates.
Although bananas mostly consist of carbs, unripe bananas can have some resistance starch which is similar to fiber and takes some time to digest. Bananas also contain a lot of bioactive plant compounds. These qualities of bananas make them one of the most delicious and nutritious food rich in carbohydrates. Here are some Best Weight Loss Drinks You Must Know
Carbohydrates in Bananas
| Serving Size | Carbs |
| 1 Banana | 22.8 grams |
How to Eat Bananas
Bananas just like other carb rich foods can be eaten in a variety of ways. You can make a smoothie out of it or add some chopped bananas to your oatmeal in the morning. This food rich in carbohydrates and fiber is really beneficial for your body.
Oranges
When we talk about food rich in carbohydrates oranges do not come to our mind and it is mainly because oranges are often seen as fruits that are low in calories and are consumed to lose weight. Oranges as well as all know have a load of Vitamin C which is essential for the body because it helps to keep the cells of the body healthy and also helps in maintaining healthy skin and cartilage.
Carb rich foods like oranges are anti-inflammatory as well, protecting the body against inflammation and reducing the risk of complications such as Diabetes, heart disease, and arthritis. In order to stay healthy you should add food rich in carbohydrates like oranges to your diet. Talking about fiber, here are Top 19 Foods Rich in Fiber to Have Daily
Carbohydrates in Oranges
| Serving Size | Carbs |
| 1 Orange | 15.4 grams |
How To Eat Oranges
Oranges just like other food rich in carbohydrates can be eaten in a lot of ways. You can have it as it is or add it into a salad with other carb rich foods which are high in fiber. To get the most out of oranges you can follow a 7 Day Diet Plan for Weight Loss
Beetroot
Beetroot is a food rich in carbohydrates and low in calories. It packs a lot of nutrition. Having beetroot as a part of your diet can really do wonders for your health. Beetroots, a food high in carbohydrates is known to keep your blood pressure in check. There have been studies that show beetroots can reduce systolic and diastolic blood pressure.
Furthermore, the nitrate found in beetroots may help in enhancing your athletic performance. Also, beets are anti-inflammatory helping the body to reduce and fight against inflammation. The numerous health benefits of beetroots make it one of the most nutritious food rich in carbohydrates. Have you ever tried these Vegetables for Weight Loss
Carbohydrates in Beetroot
| Serving Size | Carbs |
| 100g boiled | 10g |
How to Eat Beetroot
You can eat beetroot in many ways. You can add it to a salad with other carb rich foods which are high in fiber as well or make various beetroot recipes at home. Food rich in carbohydrates is often ignored but little do people know that it is really beneficial for your health.
Apples
Apples are one of the most consumed fruits on the planet. It is really nutritious and not to forget, really delicious as well. Apples come with a lot of health benefits. They contain vitamins and minerals like Vitamins C, K, Copper, and Potassium. Apples are high in fiber and low in calories which makes them the ideal fruit for weight loss and one of the most nutritious food rich in carbohydrates.
A lot of people don’t put apples under the category of carb rich foods but the reality is apples do contain a decent amount of carbs as well. If you want to improve your gut health then look no further than apples because they contain a type of fiber called pectin which helps to maintain the good bacteria in the gut. For maximum benefits, you can add this food rich in carbohydrates and fiber to your diet. Losing weight can be really hectic, if you are on a calorie deficit then make sure to take a look at Calorie Deficit Diet & How to Follow it
Carbohydrates in Apples
| Serving Size | Carbs |
| 7-ounce apple | 28g |
How to Eat Apples
Apples are super delicious and you can enjoy them as it is but if you want to try something different then you can add chopped apples to your morning oatmeal. This food rich in carbohydrates is really healthy and delicious.
Chickpeas
Chickpeas are also known by the name of garbanzo beans. It has been a part of many cultural cuisines for thousands of years. It is really nutritional and is not that high in calories as well. It has various vitamins and minerals as well such as Vitamin B6, Magnesium, Selenium, and many more. Food rich in carbohydrates like chickpeas offers a lot to health.
Chickpeas like other carb rich foods on this list are high in fiber which makes you feel satiated after consuming them. It also has a decent amount of protein in it, making it one of the best sources of plant protein. Hence, it is safe to say that chickpeas are one of the best food rich in carbohydrates which also has a good amount of fiber in it.
Carbohydrates in Chickpeas
| Serving Size | Carbs |
| 1 cup | 45g |
How To Eat Chickpeas
Chickpeas taste amazing when added to a salad. You can also use it in a lot of recipes. This food rich in carbohydrates, fiber, and other nutrients is a boon for your health.
Quinoa
Quinoas just like other food rich in carbohydrates on this list packs a lot of nutrients. Many people use it as a substitute for rice which is a lot higher in calories. Quinoa is loaded with minerals such as Manganese, Magnesium, Phosphorus, Copper, and Folate. These minerals play a crucial role in the proper functioning of the body.
Believe it or not but quinoa, a food high in carbohydrates contains more fiber and protein than most of the grains out there. In fact, it has all the essential amino acids required by the body to build and repair muscle. Quinoa is also home to various plant compounds which work like antioxidants and protect the body against the damage caused by free radicals making it one of the most beneficial carb rich foods out there. To know more about this superfood, you can read about Quinoa Nutrition – Calories, Protein, Carbs
Carbohydrates in Quinoa
| Serving Size | Carbs |
| 1 cup (cooked) | 39g |
How To Eat Quinoa
Quinoa is usually cooked in water and is eaten with veggies and healthy sauces. You can also make your own quinoa recipe at home. This food rich in carbohydrates is really beneficial for health.
Brown rice
A lot of people use brown rice as an alternative to white rice mainly due to its nutritional value. Unlike white rice, brown rice is a food high in carbohydrates but it’s not processed and has more nutrients to offer than white rice. One of the most talked about qualities of carb rich foods like brown is its low Glycemic Index. In simpler words, consuming brown rice won’t elevate your blood sugar levels which is a boon for people with Diabetes.
Brown rice is a food rich in carbohydrates but it also contains good amounts of fiber which can help reduce weight and reduce the chances of heart disease and stroke. Brown rice also contains minerals like Phosphorus and Magnesium.
Carbohydrates in Brown Rice
| Serving Size | Carbs |
| 1 cup | 46g |
How To Eat Brown Rice
Food rich in carbohydrates like brown rice is a healthier alternative to white rice and can be eaten with any curry recipe you make at home.
Dates
In countries like Oman and Saudi Arabia dates are widely consumed and are part of their culture. Dates are sweet in taste as well really nutritious as well. They are filled with antioxidants and various vitamins and minerals such as Potassium which is good for the metabolism of the body. Food rich in carbohydrates like dates can be really beneficial for health if consumed in moderation.
The concentration of antioxidants in dates helps the body in a lot of ways. Dates contain antioxidants like Carotenoids, Flavanoids, and Phenolic acid which are good for heart health and reduce the chances of cancer. Just like other carb rich foods, there are many varieties of dates as well such as – Medjool Dates, Piarom Dates, Deglet Noor Dates, and Barhi Dates. Hence, dates are not only delicious but also really nutritious food rich in carbohydrates and fiber.
Carbohydrates in Dates
| Serving Size | Carbs |
| 1 date (pitted) | 5.3g |
How To Eat Dates
Dates are delicious as it is but you can also add it in smoothies with other food rich in carbohydrates and fiber.
Lentils
Lentils are a huge part of Indian cuisine. It is cooked in tons of ways and given a unique flavor by adding spices to it. Despite being so small in size lentils are some of the most nutrient-dense carb rich foods out there. Just like other food rich in carbohydrates, lentils also contain several vitamins and minerals.
Lentils also have a high quantity of polyphenols which have anti-inflammatory and antioxidant properties. Consuming lentils can also prove to be really good for your health because they can reduce cholesterol levels in the body as well as help in the reduction of blood pressure which makes it one of the most beneficial food rich in carbohydrates.
Carbohydrates in Lentils
| Serving Size | Carbs |
| 1 cup | 40g |
How To Eat Lentils
Lentils are really nutritious and delicious as well. They absorb the flavors of the spices pretty well. There are tons of delicious Indian lentil recipes you can make at home with this food rich in carbohydrates and fiber.
Low-fat Yogurt
Food rich in carbohydrates like low-fat yogurt is great for summer because they have a cooling effect on the body. Yogurt, a food high in carbohydrates is home to a lot of vitamins and minerals such as B vitamins which can protect you against heart disease. Yogurt is also a great source of protein with all the essential amino acids required to build and repair muscles in the body.
There are certain types of yogurt that also have the qualities of a probiotic which keeps the gut healthy and happy. Also, when it comes to immunity consuming yogurt can give a boost to your immunity. Carb rich foods like yogurt come in a lot of varieties as well such as Greek Yogurt, Kefir, and Frozen Yogurt. Therefore, add more food rich in carbs and other healthy nutrients like yogurt to your diet.
Carbohydrates in Low-Fat Yogurt
| Serving Size | Carbs |
| 170g | 32g |
How To Eat Low-Fat Yogurt
Just chop some food rich in carbohydrates and fiber such as apples and bananas and add some berries with a drizzle of honey on top and enjoy.
Legumes
Legumes, a food high in carbohydrates and fiber are widely consumed all around the world. In certain countries like India, it has become a part of the cuisine and the culture. Legumes are food rich in carbohydrates and other nutrients as well. There are various types of legumes available in the market such as Peanuts, Chickpeas, Kidney Beans, Lima Beans, and many more.
Legumes can be really beneficial for the body in a lot of ways such as reducing the risk of conditions like Diabetes and Heart Disease. Carb rich foods like legumes are high in fiber as well which makes you feel full after consuming them and also reduces appetite. Furthermore, legumes are low in calories as well.
Carbohydrates in Legumes
| Serving Size | Carbs |
| 1 cup | 45g |
How To Eat Legumes
You can eat legumes in a lot of ways such as adding them to a salad or making a legume curry recipe. This food rich in carbohydrates is not only delicious but also tasty!
Avacado
Avocados are widely consumed in countries like Mexico. Avocado is high in healthy fats and also contains good amounts of fiber which is really essential for weight loss, appetite control, and blood sugar regulation. Carb rich foods like avocados also contain loads of vitamins and minerals as well such as folate, magnesium, and potassium. Surely this food rich in carbohydrates and other nutrients deserves appreciation!
Consuming foods rich in carbs and fiber such as avocados can help in the reduction of cholesterol as well as reducing the chances of a heart attack.
Carbohydrates in Avacados
| Serving Size | Carbs |
| 1 Avacado | 17g |
How To Eat Avocados
You can make avocado toast with various seasonings and dressings you can add it to a salad with other food rich in carbohydrates and fiber to make a filling meal.
Blackberries
Food rich in carbohydrates, fiber, and other nutrients such as blackberries is loaded with benefits for the body. Despite being small in size it packs a lot of nutrients. It is really rich in Vitamin C which is essential for the body to keep the skin healthy.
Berries are really high in antioxidants as well which helps to deal with inflammation in the body and also deal with the damage caused by oxidative stress. A study published in PubMed Central showed that men with obesity experienced better insulin sensitivity when they consumed blackberries each day which makes this food rich in carbohydrates and fiber really beneficial for your health.
Carbohydrates in Blackberries
| Serving Size | Carbs |
| 100g | 10g |
How To Eat Blackberries
Just like other carb rich foods and berries you can eat berries by adding them to your oatmeal or some low-fat yogurt.
Healthy Carbs Vs. Bad Carbs
When we look at carbs there are two types of it, ones that are good for the body and the others that are not. Always make sure to pick foods rich and carbohydrates, fiber, and other nutrients in your diet. There are certain carb rich foods which offer no nutritional value and are really bad for your health. Let’s take a look at the comparison between healthy and bad carbs.
| Healthy Carbs | Bad Carbs | ||
| 1. Fiber
Healthy carbs have fiber in them. It makes you feel fuller and also helps in blood sugar regulation. 2. Vitamins and Minerals Healthy carbs have more nutritional value. Therefore they contain various vitamins and minerals as well. 4. Not Refined Healthy carbs are not refined. Hence they have all the nutrients and fiber intact. Examples – Sweet Potatoes, Apples, Legumes, Lentils
|
2. No Fiber
They do not contain any fiber in them. 2. No Vitamins and Minerals These do not have any vitamins or minerals or may have some in very low quantities. 4. Refined Bad carbs are highly refined which sucks away all the nutrition from them. Examples – White Bread, Pastries, White Pasta |
Tips For Adding Healthy Carbohydrates To Your Diet
Your body needs carbohydrates for energy and therefore it becomes really important to add it to your diet. There are various food rich in carbohydrates and fiber. Given below are some tips you can follow to add healthy carb rich foods to your diet.
1. Whole Grains
Make sure to have whole grains in at breakfast and lunch. Carbohydrates rich food items like Oatmeal, brown rice, and whole wheat to name a few. Whole grains have more nutritional value than refined grains and they keep you full for longer.
2. Fruits Instead of Fruit Juice
Fruits juices do not have any fiber in them which is really beneficial for the body. Instead of having a glass of juice, you can eat the fruit itself. Fruits are some of the best food rich in carbohydrates and fiber as well.
3. Have Brown Rice instead White Rice
Foods rich in carbohydrates and fiber like brown rice is better than white rice mostly because of its nutritional value. Brown rice also does not cause blood sugar elevations as white rice does.
High-Carb Foods To Limit or Avoid
Food rich in carbohydrates can also be really unhealthy because they are refined and have no nutritional value. Given below are some carb rich foods you should avoid or limit.
White Bread
It is one of the most consumed breads across the globe. It is made from refined flour, in simpler words, the barn and the germ of the grains are removed in order to make refined flour. White bread offers no nutritional value and is really bad for the health as well. Food rich in carbohydrates like white bread should be avoided or
White Pasta
Food rich in carbohydrates like white pasta may taste delicious but it is really unhealthy for the body. It is made with refined flour just like white bread. It is one of the unhealthy carb rich foods out there. Highly processed and refined foods like white pasta also elevate your blood sugar levels which can lead to conditions like Type 2 Diabetes.
Sugary Cereal
Carbohydrates rich food items like sugary cereal are not healthy at all. We all love a bowl of cereal in the morning but there are certain types of cereals that are really high in sugar and carbs. These are made with unhealthy ingredients and can be really detrimental to your health. Therefore, it is really important to avoid unhealthy food rich in carbohydrates and sugar like sugary cereal.
Health Risk of Limiting Carbohydrates
It is really important to have food rich in carbohydrates in your diet. Not only do they provide energy to the body but also prevent the risk of certain diseases and conditions. Given below are some risks involved with low carbohydrate consumption.
Health Issues
Having a diet with no food rich in carbohydrates can lead to kidney damage, increased cancer risk and lipid abnormalities, and cardiac contractile function impairment. Low carb diet can be good only for a short period of time if you want to lose weight but restricting carbs in your diet for longer duration can cause a lot of health issues. Therefore, make sure to consume a balanced diet with food rich in carbohydrates and fiber.
FAQs
Why You Should Reduce Carbs?
A diet consisting of healthy carbs instead of refined carbs can help you to lose weight and also offer other health benefits. If you are eating food rich in carbohydrates then make sure it has fiber in it as well.
What are the different types of carbohydrates?
There are three different types of carbohydrates – sugar, starch, and fiber. Sugar is the most basic form of carbohydrate, starch is made up of sugars combined together and fiber is a type of carb that is really hard to digest.
Are carbohydrates good for your body?
Healthy carbohydrates are really good for the body. Not only do they provide energy to the body but they also reduce the risk of a person suffering from kidney damage, lipid abnormalities, and increased cancer risk.
Which types of carbohydrates should I eat?
Complex carbs or carbs which are not processed are beneficial. Refined carbs on the other hand have no nutritional value and are really bad for your health as well.
How Many Carbohydrates Are Recommended In Your Daily Diet?
Out of your total calories, 45% to 65% of your calories should come from healthy carbohydrates. Let’s say you are consuming 2000 calories in a day then anywhere between 900-1300 calories should be carbs.
What are some foods rich in carbohydrates and fiber?
Food rich in carbohydrates and fiber is really beneficial for your health because they do not spike your insulin and blood sugar levels like other refined carbs do. Foods like oats, sweet potatoes, and quinoa are all food rich in carbohydrates and fiber.
Is food high in carbohydrates healthy?
Any food high in carbohydrates is healthy as long as they are coming from whole grains and have fiber and other nutrients in them.
What are some carbohydrates rich food items?
There are many carbohydrates rich food items available in the market, some are good for you, and some or not. If you are looking to add carbohydrates to your diet then make sure they have good amounts of fiber in them as well.
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