Carbohydrates have gotten a bad rap over the years. People always associate them with weight gain, diabetes, and various other health problems.
Indeed, processed foods high in sugar and refined grains are often lacking in important vitamins and minerals. However, many nutrient-dense, fiber-rich foods are actually very good for the body.
While a low-carb diet can be beneficial for some people, that doesn’t mean you should avoid high-carb foods altogether.
Here are 6 healthy high-carb foods.
1.Oats
Oats are a very healthy whole grain and a great source of many vitamins, minerals and antioxidants.
Raw oats are 70% carbohydrate. Each 1 cup (81 grams) of oats contains 54 grams of carbohydrates, including 8 grams of fiber.
Also, oats are a better source of protein, containing more protein than most grains.
One study showed that consuming oats can lower cholesterol levels and reduce the risk of heart disease.
Also, oats can lower blood sugar levels, especially for diabetics.
Moreover, oats themselves bring a great feeling of satiety, which helps in managing your weight.
2.Sweet potatoes
Sweet potatoes are a delicious, nutrient-filled root vegetable.
One-half cup (100 grams) of mashed sweet potatoes cooked with the skin on contains about 20.7 grams of carbohydrates, including starch, sugar and fiber.
Sweet potatoes are also rich in vitamin A, vitamin C and potassium.
Also, sweet potatoes have many antioxidants, compounds that help neutralize harmful free radicals in the cells, thus protecting the body from chronic diseases.
3. Buckwheat
Buckwheat is considered a pseudo-grain. Although it is called buckwheat, it is not related to wheat and does not contain gluten.
Raw buckwheat contains 75 grams of carbohydrates, while each 100 grams of cooked buckwheat groats contain about 19.9 grams of carbohydrates.
Buckwheat is rich in protein, fiber, minerals and antioxidants.
In addition, biological studies have shown that buckwheat is also beneficial for heart health and blood sugar regulation.
4. Quinoa
Quinoa is a nutritious food that is very popular among health-conscious consumers.
It is a pseudo-grain that can be cooked and eaten like a grain.
Cooked quinoa contains 70% carbohydrates, making it a high-carb food.
However, it is also a good source of protein and fiber. Quinoa is rich in many minerals and plant compounds, which can improve blood sugar management and promote heart health.
In addition, quinoa does not contain any gluten, making it a popular wheat substitute for those on a gluten-free diet.
Since quinoa is relatively high in fiber and protein, consuming it will also make you feel very full. Hence, it also helps in weight management and promotes gut health.
5. Chickpeas
Chickpeas belong to the legume family. Each 100 grams of cooked chickpeas contains 27.4 grams of carbohydrates and almost 8 grams of fiber. They are rich in plant-based protein.
At the same time, chickpeas contain many vitamins and minerals such as iron, phosphorus and B vitamins.
Not only do chickpeas help improve your heart and promote digestive health, but some studies have shown that they may also prevent certain types of cancer.
However, more research is needed.
6.Grapefruit
Grapefruit is a citrus fruit. It contains about 8% carbohydrates and is rich in antioxidants, multivitamins and minerals.
According to some studies, grapefruit not only enhances heart health but also improves blood sugar.
It has also been shown that certain compounds in grapefruit can lower cholesterol levels, help prevent kidney stones, and may even slow the growth and spread of cancer cells.
Also, more research needs to be done.
