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 your body all the nutrients it needs to stay healthy. One of the key macronutrients your body uses for fuel is carbohydrates.

Carbohydrates are the body’s primary energy source. While some health trends have vilified them, including carbohydrate-rich foods, particularly whole, unprocessed sources, in your daily meals is essential for many people. These foods help provide steady energy to keep you going, whether you’re at work, studying, or doing everyday tasks.

In this article, we will explore 12 nutrient-dense, healthy high-carb foods that can support your energy levels and overall nutrition. These foods are not only beneficial for your body but also easy to incorporate into a balanced diet.

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

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 complex carbohydrates support sustained energy, digestive health, and overall well-being [1]. Here are 12 high-carb foods to consider including in your diet.

1. Oats

Whole-grain oats are widely recognised as an incredibly nutritious food source. Packed with minerals, vitamins, and antioxidants, they are a great addition to any diet. Carbohydrate-wise, they are composed of roughly 66% carbohydrates, with 11% of that being fibre, including the beneficial soluble fibre beta-glucan [2]. In addition, they provide more protein than most common grains. Regular consumption of oats has been associated with maintaining healthy cholesterol levels and supporting cardiovascular health [3].

2. Bananas

Bananas are one of the most commonly consumed fruits globally. They are composed of approximately 23% carbohydrates, derived from starches or natural sugars. Unripe (green) bananas tend to contain more resistant starch, which acts like fibre, but this converts to natural sugars as the bananas ripen (turn yellow). Bananas are a great source of vitamin B6, vitamin C, and potassium [4].

3. Beetroots

Beetroots, more often referred to as beets, are a vibrant purple veggie. Eating them raw or cooked will provide your body with 8–10% carbohydrates, 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 can convert into nitric oxide. This process may help support healthy blood flow [5].

4. Blueberries

Blueberries are delicious and are often referred to as a “superfood.” Loaded with plant compounds and antioxidants, they are made of mostly water and a decent amount of carbohydrates. Research suggests that the anthocyanins in blueberries can help guard the body against oxidative stress and may support cognitive health [6].

5. Kidney Beans

Kidney beans are a type of everyday bean that belongs to the legume family. When cooked, they are packed with carbohydrates like starches and dietary fibre, along with lots of plant-based protein. Additionally, they are jam-packed with vitamins, minerals, and phytonutrients [7].

6. Chickpeas

Chickpeas, commonly known as garbanzo beans, are a member of the legume family. They deliver about 27% carbohydrates, with roughly 8% of that being fibre. They are a good source of plant-based protein. Not only that, but consuming them as part of a balanced diet has been associated with better cardiovascular and digestive health due to their fibre content [7].

7. Quinoa

The quinoa seed is a nutritional powerhouse. It’s a pseudocereal, a source that serves like a grain, loaded with minerals and plant substances. Quinoa is notable for being a complete protein, meaning it contains all nine essential amino acids [8].

8. Buckwheat

Buckwheat is a pseudocereal, not an actual cereal grain. Despite its name, buckwheat has no connection to wheat and is naturally gluten-free. It’s recognised to be advantageous for cardiovascular health and maintaining healthy blood sugar levels, particularly for those with insulin resistance [9].

9. Sweet Potatoes

Deliciously nutritious, sweet potatoes are packed with essential vitamins and minerals. This tuber provides high levels of vitamin A, vitamin C, and potassium, which help combat oxidative stress and support immune function and heart health [10].

10. Oranges

Oranges are a beloved fruit globally, and for a good reason. Packed with vitamin C, potassium, and B vitamins, oranges can help maintain a healthy heart and may help reduce the risk of kidney stones [4]. Additionally, vitamin C helps the body absorb iron more efficiently.

11. Grapefruit

Grapefruit is an incredibly nutrient-dense citrus fruit. Packed with essential vitamins and minerals, consuming it may help regulate blood sugar levels and support feelings of fullness due to its fibre content, which can be an ally in managing a healthy weight [4].

12. Apples

Fruit lovers agree that apples are a good choice for their sweet taste and crunchy texture. Furthermore, they boast a wide range of vital nutrients and fibre. Enjoying these fruits may confer several health benefits, including improved blood sugar stability and a decreased likelihood of heart-related issues, as part of a varied diet [11].

Conclusion

Contrary to some popular beliefs, carbohydrates are not inherently unhealthy. In fact, whole food sources of carbohydrates are essential for many individuals as a primary energy source and for providing vital nutrients. It is important to note that highly refined carbohydrates, often found in processed foods, can be detrimental when consumed in excess, but unprocessed, fibre-rich carbohydrate sources can be highly beneficial for overall health and vitality.

Frequently Asked Questions (FAQs)

What is the healthiest carb?

The healthiest carbohydrates are complex carbohydrates, such as whole grains (oats, quinoa), fruits, vegetables, and legumes (beans, lentils). These provide fibre, vitamins, and minerals that result in a steadier release of energy without dramatic spikes in blood sugar levels.

Is rice high in carbs?

Yes, rice is high in carbohydrates. White rice has a higher glycemic index (GI), meaning it can cause a quicker rise in blood sugar, while brown rice is a healthier option as a complex carbohydrate rich in fibre and micronutrients.

What are high-carb foods?

High-carb foods include whole foods like fruits, vegetables, legumes, and whole grains (brown rice, whole-wheat bread), as well as processed options like white bread, pasta, and sugary snacks. Focusing on whole-food sources of carbohydrates is key to good health.

How many carbs should I eat daily?

There is no single recommendation that fits everyone. On average, the Dietary Guidelines for Americans recommend that 45–65% of your daily calories should come from carbohydrates [12]. This equals about 225–325 grams of carbs for a standard 2,000-calorie diet. It is best to discuss your specific dietary needs with a registered dietitian or healthcare provider.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a qualified healthcare provider, such as a physician or registered dietitian, before beginning any new diet or wellness practice, especially if you have an existing medical condition (like diabetes) or are on medication.

References

[1] Slavin, J. (2004). Whole Grains and Human Health. Nutrition Reviews, 62(Suppl 1), S23–S34. https://doi.org/10.1111/j.1753-4887.2004.tb00014.x

[2] Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10(11), 2591. https://doi.org/10.3390/foods10112591

[3] Berg, A., König, D., Deibert, P., Grathwohl, D., Berg, A., Baumstark, M. W., & Franz, I.-W. (2003). Effect of an Oat Bran Enriched Diet on the Atherogenic Lipid Profile in Patients with an Increased Coronary Heart Disease Risk. Annals of Nutrition and Metabolism, 47(6), 306–311. https://doi.org/10.1159/000072404

[4] D’Elia, L., Barba, G., Cappuccio, F. P., & Strazzullo, P. (2011). Potassium Intake, Stroke, and Cardiovascular Disease. Journal of the American College of Cardiology, 57(10), 1210–1219. https://doi.org/10.1016/j.jacc.2010.09.070

[5] Chen, L., Zhu, Y., Hu, Z., Wu, S., & Jin, C. (2021). Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science & Nutrition, 9(11), 6406–6420. https://doi.org/10.1002/fsn3.2577

[6] Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2019). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11(2). https://doi.org/10.1093/advances/nmz065

[7] Singh, B., Singh, J. P., Kaur, A., & Singh, N. (2017). The functional and nutraceutical properties of kidney bean (Phaseolus vulgaris L.): A review. Critical Reviews in Food Science and Nutrition, 57(11), 2276–2301. https://doi.org/10.1080/10408398.2015.1054355

[8] James, L. E. (2009). Quinoa (Chenopodium quinoa Willd.): Composition, Chemistry, Nutritional, and Functional Properties. Advances in Food and Nutrition Research, 57, 1–51. https://doi.org/10.1016/S1043-4526(09)57001-X

[9] Zenon Zduńczyk, Flis, M., Henryk Zieliński, M. Wróblewska, Antoszkiewicz, Z., & Jerzy Juśkiewicz. (2006). In Vitro Antioxidant Activities of Barley, Husked Oat, Naked Oat, Triticale, and Buckwheat Wastes and Their Influence on the Growth and Biomarkers of Antioxidant Status in Rats. Journal of Agricultural and Food Chemistry, 54(12), 4168–4175. https://doi.org/10.1021/jf060224m

[10] Mohanraj, R., & Sivasankar, S. (2014). Sweet Potato (Ipomoea batatas L.): A Valuable Medicinal Food: A Review. Journal of Medicinal Food, 17(7), 733–740. https://doi.org/10.1089/jmf.2013.2987

[11] Hyson, D. A. (2011). A comprehensive review of the health benefits of apples. Advances in Nutrition, 2(5), 408–420. https://doi.org/10.3945/an.111.000572

[12] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. (9th ed.).