The Go-to Healthy Foods Rich in Carbohydrates

Carbohydrates are macronutrients that have significant properties for providing the body with the essential energy it requires to carry out regular functions. This macronutrient is usually found in some foods that have carbohydrates and drinks in the form of sugar, fibre, and starches. The body certainly needs these macronutrients to stay healthy and get a right diet for proper physical growth. 

Understanding Carbohydrates

Carbohydrates can be found in healthy foods that we eat such as bread, green beans, sweet potatoes, potato, beetroot, brown rice, yellow bananas, oat milk, dried fruits, and edible legumes, etc.

Forms of Carbohydrates

• Sugar: The simplest form of carbs is sugar and it exists in green vegetables, fruits, and dairy products.
• Starch: This is more complex than sugar and it generally exists in rice, brown rice, beans, dry fruits, kidney beans, and peas.
• Fibre: This forms poly sugar units binding together and can be found in whole grains, peas, vegetables, and other carb rich foods.

Carbohydrate and Glycemic Index

The Glycemic Index (GI) can measure the speed of carbohydrates and nutrients to upgrade blood glucose levels. Carb-rich foods that have a high GI can be digested easily by increasing the amount of blood sugar. These include white and brown rice, bread, sugary snacks, etc.

Healthy Foods Rich in Carbohydrates

Here’s a list of some of the best foods that are rich in carbohydrates:

1. Quinoa

Quinoa, being one of the healthiest foods in the world, contains many nutritious properties. The seeds are categorised as pseudocereal and can be eaten as a grain. The carbohydrate amount is high (70% in cooked food) in quinoa and contains a rich amount of fibre.

2. Oats

Foods rich in carbohydrates include oats, which are famous for being incredibly fine grain and contain vitamins and antioxidants as well. Raw oats have 70% carbohydrates and one cup of oats contains 54 gm of carbohydrates and a small amount of fibre. Research has suggested that eating oats regularly can decrease the possibility of heart ailments by decreasing blood cholesterol levels. Oats can effectively lower the level of blood glucose as well.

3. Buckwheat

Buckwheat is also considered as pseudocereal as quinoa but it is not anyhow related to the wheat family and does not have gluten. Alternatively, it is quite nutritious and contains fibre and little protein. Foods that have carbohydrates are good for heart health and can regulate the blood sugar level. 

4. Brown Rice

Brown rice is a whole-grain nutritious food that is highly rich in carbohydrates. One cup or 195 gm of cooked brown rice serves approximately 45 gm of carbs, which can release a good amount of energy. 

5. Kidney Beans

Kidney beans are popular as legumes and provide access to a rich amount of carbs. 177 gm of cooked kidney beans contain approximately 45 gm of carbs. The fibre in these beans supports the digestive process, treats gut health, manages blood sugar, and can be considered as a substitute for protein that we get from animal meat. 

6. Bananas 

1 large banana (130 gm) provides 31 gm of carbohydrate in the form of natural sugar or starch. This carb rich food also contains potassium, vitamin B6, and vitamin C. The potassium element in bananas can lower blood pressure and the resistant starch found mostly in green bananas supports the digestive system. The pectin provides fuel for the good bacteria living within the gut of our body, improving digestive functions.

7. Sweet Potatoes

Sweet potatoes are popular as a highly nutritious root vegetable. 100 gm of mashed sweet potato provides 20 gm of carbohydrates along with a small amount of natural sugar, starch, and a good amount of fibre. Sweet potatoes are popular for being a rich source of vitamins (mainly B and C) and antioxidant compounds. The antioxidants present in foods that have carbohydrates support the neutralisation of lethal radicals in body cells.

8. Beets

Beets, being root vegetables, contain 10 gm of carbohydrates in 100 gm. Best carbohydrate foods are certainly packed with powerful antioxidants, vitamins (B and C), minerals, and plant compounds like beetroots. 

Did You Know?

• The carbohydrate amounts in potato and French fries differ because of the preparation method. 100 gm of raw potatoes contain 17 gm of carbs, whereas in 100 gm of French fries, there are 63 gm of carbohydrates.

Health Tip:

• Foods that possess low GI can be digested at a slower rate, which may help prevent blood sugar level fluctuations.
• We should always go for nutritious, high-carb foods if we want to get vitamins and minerals from the food we eat.

Conclusion

The best carbohydrate foods are beneficial in maintaining optimum body and brain functions. Hopefully, you now have ample insights into high-carb foods in India and how they can benefit you in daily life. So, plan your diet with them and live a healthy life.