12 Healthy High-Carb Foods for Energy and Nutrition

Eating the right kind of food is very important to keep your body strong, active, and full of energy. A well-balanced diet gives you all the nutrients your body needs to stay healthy. One of the key nutrients your body uses for energy is carbohydrates. But many people don’t eat enough carbs, and this can make them feel tired, low on energy, and unable to focus properly during the day.

That’s why it’s important to include carbohydrate-rich foods in your daily meals. These foods help provide steady energy to keep you going, whether you’re at work, studying, or doing everyday tasks.

In this article, we’ll talk about 12 healthy high-carb foods that can boost your energy naturally. These foods are not only good for your body but also easy to add to your diet.

Keep reading to discover the best high-carb foods to help you feel more energetic and well-nourished every day.

What are Carbohydrates?

Carbohydrates are one of the main nutrients our body needs to work properly. They are found in foods like rice, bread, fruits, vegetables, and sweets. When you eat carbs, your body turns them into glucose (sugar), which gives you energy to move, think, and stay active. Carbohydrates are especially important for the brain and muscles. Eating the right amount of healthy carbs helps keep you full of energy and improves your overall health and mood.

Top 12 Healthy High-Carb Foods

Healthy high-carb foods are typically unprocessed or minimally processed, rich in fibre, and packed with essential vitamins, minerals, and phytonutrients. These foods support energy, digestion, and overall well-being. Here are 12 high-carb foods to include in your diet.

1. Oats

Whole-grain oats are widely recognized as an incredibly nutritious and beneficial food source. Packed with minerals, vitamins, and antioxidants, they are a great addition to any diet. Carbohydrate-wise, they are 66% carb with 11% fibre, including the beneficial beta-glucan. In addition, they provide more protein than most grains.

2. Bananas

Bananas are one of the most commonly consumed fruits globally. They are composed of approximately 23% carbohydrates, either from starches or sugars. Unripe (green) bananas tend to contain more starches, which convert to natural sugars as the bananas ripen (turn yellow). Bananas are a great source of vitamin B6, vitamin C, and potassium. Additionally, they possess various beneficial plant compounds.

3. Beetroots 

Beetroots are a vibrant purple veggie, more often referred to as beets. Eating them raw or cooked will provide your body with 8-10% carbs, mainly consisting of sugar and dietary fibre – plus plenty of vitamins, minerals, antioxidants, and plant compounds. On top of that, beets are well-known for their inorganic nitrates, which your body will convert into nitric oxide.

4. Blueberries

Blueberries are delicious – no wonder they are commonly referred to as a “superfood” Loaded with plant compounds and antioxidants, they are made of mostly water and a decent amount of carbohydrates. Research has demonstrated that blueberries can help guard the body against oxidative damage and even enhance memory among the elderly.

5. Kidney Beans 

Kidney beans are a type of everyday bean which belongs to the legume family. When cooked, they are packed with carbohydrates like starches and dietary fibre, along with lots of protein. Additionally, they are jam-packed with vitamins, minerals and phytonutrients and full of antioxidants like anthocyanins and isoflavones.

6. Chickpeas

Chickpeas, commonly known as garbanzo beans, are a member of the legume family. They deliver 27.4 per cent carbs, with 8 per cent of that being fibre. They are an excellent source of plant-based protein. Not only that, but consuming them has been associated with better cardiovascular and digestive health.

7. Quinoa 

The quinoa seed is hitting the health circuit as a nutritional powerhouse. It’s a pseudocereal – a source that serves like a grain – loaded with minerals and plant substances that are thought to help with blood sugar control. It’s no wonder it’s become so popular amongst people seeking a healthier diet.

8. Buckwheat

Buckwheat is a pseudocereal and not an actual cereal grain. Despite its name, buckwheat has no connection to wheat and has no gluten content. It’s recognised to be advantageous for cardiovascular health and keeping blood sugar in check, particularly for those living with diabetes.

9. Sweet Potatoes

Deliciously nutritious, sweet potatoes are packed with essential vitamins and minerals. This tuber is especially rich in vitamin A, vitamin C, and potassium, reducing oxidative damage and preventing several diseases.

10. Oranges

Oranges are a beloved fruit globally, and for a good reason. Packed with vitamin C, potassium, and B vitamins, oranges help maintain a healthy heart and combat kidney stones. Additionally, they help the body absorb iron more efficiently, reducing the risk of anaemia.

11. Grapefruit 

Grapefruit is an incredibly nutrient-dense citrus fruit, boasting a delightful combination of sweet, tart, and bitter flavours. Packed with essential vitamins and minerals, it can be a great ally in weight loss efforts, as well as helping to regulate blood sugar levels.

12. Apples 

Fruit lovers agree that apples are an excellent choice for their sweet taste and crunchy texture. Furthermore, they boast a wide range of vital nutrients, even if they are found in small amounts. Enjoying these fruits may confer several health benefits, including improved blood sugar stability and a decreased likelihood of heart-related issues.

Takeaway Message 

Contrary to popular belief, carbohydrates are not inherently unhealthy. Some of the healthiest foods in the whole world contain large amounts of carbohydrates. Nevertheless, whole food sources of carbohydrates are essential nutrients for many people. It is important to note that refined carbs can be bad for you, but food sources of carbs can be highly beneficial.

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Disclaimer– The information given in this article is accurate to our best knowledge. Still, we recommend you consult your healthcare professional before practising any information mentioned in this article.

Frequently Asked Questions (FAQs)

References 

• http://www.ncbi.nlm.nih.gov/pubmed/15309439 
• http://www.ncbi.nlm.nih.gov/pubmed/14520027 
• http://www.ncbi.nlm.nih.gov/pubmed/16756343 
• http://www.ncbi.nlm.nih.gov/pubmed/21371638