Healthy High Carb Foods Not to Avoid

High Carb foods are not always bad for your health. When it comes to a healthy diet plan, people are a bit confused about foods having high carbs but healthy.

In the last few years, people spread a lot of contextual negativity about the carb diet.

Though most of the researches blamed carbs for causing obesity in the people, it builds a panic.

But there are significant differences between sources of carbs. All carbs are not defined as a fundamental reason for obesity. It makes it a bit hard for people planning to lose weight, to get their heads around what carbs food will help in losing their weight and what slows it down.

Carbs are necessary to survive and function. 

Refined carbs cause unhealthy weight gain or fattening.

Here, the search for a healthy carb diet plan starts. It’s not better to avoid high carb diet unnecessarily, but should be including at least low carb diet foods.  

Now a day’s low carb high-fat diet is popular for weight loss. But still, it needs more research.

Whether you plan to increase muscle mass or lose your weight, you need to have abundant information about the incorporation of high carbs food in your diet chart.

 But here, It is important to know What are high carb vegetables?

What are high carb Vegetables?

The best way to define high carb vegetables- a starchier vegetable.

In other words,  more the vegetables are starchier, high it will be in carbs

If vegetables have higher glucose content- sweeter in favor, It means high carb vegetable is in your diet.

 While glucose fuels your biochemical processes, but excess affects adversely on insulin level. It often leads to the problem of weight gain. 

Fast Burning or Slow Burning Carbs

(Simple and Complex Carbs)

Fast burning carbs can increase your blood sugar level ad that’s why high on Glycemic Index. These are simple crabs and become a fast source of energy for your body.

While Slower burning carbs keep the blood sugar level healthy over time. These are also known as complex carbs.

Complex carbs give a more constant source of energy.

Complex carbs are “Good Carbs”. The reason behind it, is complex carbs contain fiber helping in slowing down the release of sugar.

Here, it becomes important to choose between simple or complex carbs, so that there must be healthy carbs in your food plan.

High carbs foods for Muscle Mass:

The research shows, your muscles not only requires protein but also healthy carbohydrates.  Research suggests An average person needs a post-workout meal-75% carbs and 25% protein to boost muscle building and regeneration.

11 Healthy High Carb foods neet not Avoid

Bananas

Bananas are the healthy and rich carb source. Bananas are high in Vitamin b6, potassium, and Vitamin C. 

It is among the best sources of healthy carbs for instant energy.

They contain around 23 percent carbs either in the form of sugars or starches. Moreover, green bananas are healthier, as they are higher in starches.  It eventually transforms into natural sugar.

Unripe bananas contain pectin and starch supporting the digestive health of the person.

Bananas are healthy, and among high carb fruits, are known for their high potassium content, which helps in lowering blood pressure and make your heart healthy.

Oats

Oats is a popular seed among healthy high carbs foods.

Oats is a popular seed among healthy high carbs foods

It has a low GI (Glycemic Index) indicating slower absorption of carbs. It makes it one of the best carbs foods for energy in healthy communities.

Oats are the prime source of many minerals, vitamins, and antioxidants. Raw Oats contains around 66 percent carbs including 11 percent fiber.

Some of the research suggests Oats may help in reducing the potential risk of heart diseases by lowering your cholesterol levels.

Oats are rich in soluble fiber, which is also known as oat beta-glucan.

In one study, for the people suffering from type 2 diabetes, Oats may help them. It reduces the blood sugar level, and maintain a healthy level. It is recommended for healthy carbs in your diet plan.

Sweet Potatoes

Sweet potatoes are a highly rich source of pro-vitamin A, vitamin C and potassium, and antioxidants.

Sweet potatoes are a high carb food as well as  source of pro-vitamin A, vitamin C and potassium, and antioxidants.

Due to antioxidants in Sweet Potatoes, it reduces oxidative damage and lowers the risk of several other diseases.

Sweet potatoes are a great source of manganese and known among high carb foods supplying energy to your body.

It contains near about 18 % to 21% carbs consisting of fiber, sugar, and starch.

Kidney Beans

 Usually, Raw kidney Beans cannot be consumed.  These are toxic and may cause you problems.

Kidney Beans are the best source of high carb diet

Cooked kidney beans are high in protein and contain nearly 23%carbs. These carbs are in the form of fiber and starch. They are recommended in your high carb diet plan for a healthy lifestyle.

Kidney Beans are part of the legume family. They are comprised of many minerals, vitamins, and plant compounds.

Additionally, it also contains antioxidants like isoflavones and anthocyanins.  

Chickpeas

Chick Peas are good source of high carbs.

Cooked Chickpeas contain Vitamin B, minerals including phosphorous, iron and many other vitamins. They contain about 28% carbs comprising 8% of fiber.

According to John Hopkins Medicine, Chickpeas help in preventing cancer. It also improves digestive and heart health.

They are also known as Garbanzo beans, as a part of the legume family.

Beetroots

Beet root juice is a high carb diet foods with healthy calories.

Commonly known as ” beet”, these are root vegetable, containing mainly fiber and sugar.

 Beetroots are laden with vitamins, antioxidants, minerals, and plant compounds.

Usually, beet juice is included in a healthy diet. Beet juice is rich in inorganic nitrates, helpful in increasing physical performance while endurance exercises.

Inorganic nitrates turn into nitric oxide in the body and lower the blood pressure.

Raw and cooked beetroot contains around 8% to 10% carbs in your diet.

Oranges

Oranges are a recommended source of Vitamin C and high carb food.

Oranges are a recommended source of Vitamin C. Furthermore, it contains potassium and B vitamins. 

It contains near about 12% carbs and also a good source of fiber. Oranges are composed of water.

Oranges may also increase the uptake of iron from your daily diet and reduces the unprecedented risk of anemia.  It also helps in preventing kidney stones and improves heart health.

Quinoa

Quinoa is healthy high carb source.

Quinoa offers more than 20 percent of the intake for Magnesium, manganese, and folate.

 Its gluten-free and the best alternative to wheat, if you are on a gluten-free diet, quinoa is the best filling.

Quinoa is rich in various mineral and plant compounds.

It is a nutritious seed and has popular in high carb foods among the natural health community. It extends health benefits like improving blood sugar control.

Quinoa is among good sources of fiber and protein.  It helps you in weight loss.

Blueberries

Blueberries are high carbs food, healthy for  weight management.

Blueberries contain near about 14.5% carbs in your high carb meal plan. In fact, about 16 percent of the total carb content is in the form of rich fiber.

Studies recommended blueberries, it prevents your body from any kind of oxidative damages.  Due to highly rich in antioxidants and plant compounds, it’s taken in a healthy diet chart.

Usually, the quality of your carbs in food depends on your healthy life.

. They contain manganese, Vitamin C and Vitamin K.

Grapefruit

Grapefruit is known for healthy high carb diet food

Grapefruits are highly rich in minerals, vitamins and plant compounds.

It contains around 9% carbs and helps in lowering cholesterol, preventing kidney stones and protect you against colon cancer.

 It also helps in accelerating the process of weight loss and decreases insulin resistance.

Apples

Apple has high antioxidant content helps makes it among the best carbs food for energy.

Apples meet more than percent of your daily requirement of Vitamin C. They contain nearly between 13 to 15% carbs.  They are a popular source of Vitamin C, plant compounds and antioxidants.

Some of the healthy carbs in apple come directly from the fiber. Harvard School of Public Health study found that, by improving the sensitivity of insulin, apple reduces the risk of diabetes.

 Eating apples may help you in improving your blood sugar level. It further reduces the risk of heart problems.

Some facts support that apples may also help in reducing the risk of some types of cancer. High antioxidant content helps makes it among the best carbs food for energy.


 Takeaway:

 High carb foods in your eating plan can be a good nutrient source.

You need to break a myth that all carbs are unhealthy. The aforementioned foods are among the best ones to include in your high carbs diet plan for either muscle gain or weight management.

Share

Leave a Reply

Your email address will not be published.