Carbs are generally put on bad light for weight gain nowadays. The probable reason for it is that they are considered to have a high glycaemic index. High glycaemic index foods are those which cause a steep rise in blood glucose levels.

But the truth is that only refined flour and junk foods have high G.I. There are many food items which provide ample amount of carbohydrates and are low G.I. as well. In this post, I have discussed healthy carbohydrate rich foods.

What are Carbohydrates?

Carbohydrates are sugar, cellulose or starch that is a food source of energy for animals and plants. They are rich nutrients required by the body for proper functioning. All the foods high in carbohydrates are used to make glucose which is the main source of energy for humans.

Glucose provides energy for immediate use as well as can be stored. It is also a good source of many vitamins and minerals(1).

Healthy Complex Carbs and its Functions

The best carbohydrates are those which contain a lot of fiber and other nutrients along with carbs. Such foods that contain carbohydrates do not cause a steep rise in blood glucose levels. They help in

• provides stored energy between meals to promote insulin sensitivity for overall functioning and strengthening of the body(2)
• helps to preserve muscle after exercise and prevents muscle loss(3)
• prevent diabetes,
• improves brain and digestive health.

Watch this informative video which explains about healthy foods rich in carbohydrates and its importance.

Credit: LivingHealthyChicago

25 Carbohydrate Rich Foods

The high carbohydrates food list is given below

1. Oats

Oats are healthy and carbohydrates-rich food. They are also rich in protein, vitamins, and minerals. They contain nearly 66% carbs which are considered to be extremely healthy for the heart. Oats reduce blood pressure by increasing the production of nitric oxide in the body.

It also lowers the blood sugar level in diabetic patients and beta-glucan in it keeps the cholesterol level in check (4). Oats make a healthy and fulfilling breakfast and also helps in losing weight.

Serving size - 156 grams

Carbohydrates - 103 grams

2. Kidney Beans

Compounds like alpha-amylase inhibitors are present in the Kidney beans which highly prevent the breakdown and absorption of starch, leading to weight loss (5).

It also decreases the chances of heart disease by lowering the levels of bad harmful cholesterol, while keeping the beneficiary ones unaltered. This carbohydrate rich food is hence a boon for the patients of heart disease, diabetes, and obesity. Kidney Beans are also very rich in protein.

Serving size - 184 grams

Carbohydrates - 113 grams

3. Brown Rice

It’s high time for all the health to replace the White rice in their meal with Brown rice. Even though the harms of White rice have been too glorified, Brown rice has been neglected all the while.

It is a rich source of plant lignans that give protection against heart diseases (6). It also contains rich magnesium and selenium which are beneficiary for the heart. Brown rice also reduces cholesterol and lowers the risk of diabetes.

Serving size - 185 grams

Carbohydrates - 143 grams

4. Lentils

Lentils are fiber and carbohydrate rich with a huge content of protein which can act as a substitute of meat for the vegetarians. The folic acid, fiber, and potassium present in it are very important amongst the nutrients that contribute to heart health. They are also a good source of non-heme iron.

Serving size - 192 grams

Carbohydrates - 115 grams

5. Whole Wheat Flour

Yet again, dieticians are constantly preaching the goodness of fiber, carbohydrates and Vitamin B present in whole wheat flour over white flour. It helps in preventing many digestive issues, from the simplest to the complex ones like colon cancer(7).

Serving size - 120 grams

Carbohydrates - 87 grams

6. Potatoes

Potatoes are the most important component of our daily meal and it is also the reservoir of vitamins C and minerals like Potassium and Choline. Potassium present in it regulates blood pressure level and thus decreasing the chances of a heart attack (8).

Choline looks after the cellular membranes and cures chronic inflammation. Vitamin C, on the other hand, helps in maintaining strong immunity.

Serving size - 369 grams

Carbohydrates - 68 grams

7. Bananas

It is well-known that bananas are great sources of energy. It is widely consumed by the gym hitters and sports people as it provides the energy to sustain. The fibers like pectin and resistant starch, present in bananas, improves digestion(9). It is also very beneficiary for the heart as it is potassium-rich. It is also one of the best pre-workout foods.

Serving size - 225 grams

Carbohydrates - 51 grams

8. Nuts

Nuts like cashews, walnuts, almonds, etc are all very rich in carbohydrates, vitamin E and minerals like magnesium and manganese. They are very good for overall health and fitness. They can be taken on an empty stomach in the morning or added to the breakfast for best effects.

Serving size - 144 grams

Carbohydrates - 32 grams

9. Sweet Potato

Sweet Potato adds more nutritional value to the body than calories and has an abundance of vitamin A. It brings radiance to the skin, improves eye health and enhances immunity. It is a boon for women having PCOD and thyroid problems as it contains a lot of complex carbs with other essential nutrients.

Serving size - 133 grams

Carbohydrates - 27 grams

10. Oranges

Oranges contain fibers and vitamins which meet around 130% of the daily nutrition needs of an adult human body. The Vitamin C present in it helps in improving eye health and promotes heart health (10). They contain huge quantities of flavonoids and phytochemicals which help in improving skin glow.

Serving size - 180 grams

Carbohydrates - 21 grams

11. Berries

The whole combination of blueberries, strawberries, raspberries, and blackberries is very healthy and must be included in the regular intakes. They are a great source of Vitamin C and thus improve eye health. They are also low in sodium, cholesterol and saturated fat. It also increases the immunity of the body.

Berries can be included in healthy salad recipes.

Serving size - 150 grams

Carbohydrates - 17 grams

12. Grapefruit

Just like berries, grapefruit is also low on calories but high on nutritional value. It has high fiber content which helps in reducing weight. Grapefruit also reduces the risk of diabetes and vitamin C in it helps in getting better immunity. It also contains citric acid that prevents kidney stones.

Serving size - 230 grams

Carbohydrates - 19 grams

13. Apple

Apples contain antioxidants and dietary fiber which are extremely useful for good health. It also sharpens memory and maintains brain health. Serious brain diseases like dementia and stroke can be prevented by the consumption of apples. It also combats breast cancer and a daily intake of apples is beneficial for the overall health.

Serving size - 125 grams

Carbohydrates - 17 grams

14. Watermelon

Watermelons contain a huge amount of carbohydrates and carotenoids like lycopene and beta-carotene that increase immunity and enhances vision health.

It also reduces oxidative stress and thus also the risk of inflammation. Other than these, Watermelons keep the body hydrated which is a great benefit. Watermelons are one of the tastiest carbohydrate rich food.

It contains more than 90% of water and can fulfill your daily water requirement.

Serving size - 154 grams

Carbohydrates - 12 grams

15. Beetroot

Beetroot increases the blood circulation in the body and most importantly to the brain. It thus combats dementia at early stages and also heart failures. They contain nitrates that improve muscle power. These nitrates boost the exercising performance of the body.

Serving size - 136 grams

Carbohydrates - 13 grams

16. Brown Bread

Brown bread can be again considered as a great alternative to white bread. It contains fibers in bulk amount and prevents digestive issues like constipation. Brown bread promotes brain health and lowers cholesterol. This makes the heart healthy. Brown bread also keeps the weight in check.

Serving size - 28 grams

Carbohydrates - 12 grams

17. Carrots

Carrots are rich in vitamin A, antioxidants and beta-carotene which helps in the prevention of many diseases. They also improve skin quality, blood circulation, and vision health. Carrots are fiber-rich which makes them complex carbohydrate rich food.

Serving size - 128 grams

Carbohydrates - 12 grams

18. Mango

The King of Fruits, Mango is again a great source of carbohydrates and vitamins. The vitamin C in it helps in draining off the fat and its fiber content gives energy.

Serving size - 100 grams

Carbohydrates - 50 grams

19. Raisins

Raisins are healthy as well as tasty to be taken in breakfast in small quantity. They contain a huge amount of carbohydrates which provides immunity and strength to the body. It also helps in sharpening the memory. This carbohydrate rich food can be included in the first meal of the day to prevent bloating and flatulence.

Serving size - 1.05 oz

Carbohydrates - 34 grams

20. Dates

Dates have great nutritional value with carbohydrates. They improve brain health and also contribute to regulating blood circulation. It is still recommended that dates should not be consumed more than 4 in a day. It is one of the best carbohydrate rich foods.

Serving size - 200 grams

Carbohydrates - 74 grams

21. Chickpeas

Chickpeas are a good source of plant-based protein and contain rich carbohydrates, fiber, iron, phosphorus, and Vitamin-B. They all together help in improving heart health and also digestion. They also help in the prevention of cancer.

Serving size - 100 grams

Carbohydrates - 27 grams

22. Quinoa

Quinoa is a whole grain rich in iron, fiber, and protein. It helps in tissue regeneration and formation of new cells. Quinoa also has antioxidants that keep the cells healthy and thus prevents premature aging. It is also helpful in controlling blood sugar levels(11).

Serving size - 170 grams

Carbohydrates - 109 grams

23. Buckwheat

Buckwheat is a great source of nutrition as it contains carbohydrates, proteins and 12 of the amino acids (12). It gives energy to the body, growth, and synthesis of muscles. Its fiber content helps in solving gastric issues and improves digestive health. Buckwheat flour is also being used highly these days.

Serving size - 170 grams

Carbohydrates - 122 grams

24. Millets

Millets are small cereals high carbohydrate food which is also rich in magnesium, calcium, manganese, tryptophan, phosphorus, fiber, antioxidants and Vitamin-B. All of these are very essential for the body and look after the overall health.

Serving size - 100 grams

Carbohydrates - 74 grams

25. Milk

The goodness of milk cannot be denied at all. Whole, skim, low-fat milk is rich in carbohydrates like lactose. Derived products from milk like yogurt and cheese provide protein and fat also.

Serving size - 100 grams

Carbohydrates - 5 grams

 

All these food items add to the fitness of the body and a regular limited intake of these can make one healthy and strong, immune to diseases as complex as cancer.