15 healthful high-carb foods

Carbohydrates are an essential component of the diet, and many high-carb foods offer excellent health benefits.

There has been a lot of negativity surrounding carbs in recent decades. However, they are one of the main nutrients that the body needs, along with protein and fats. Carbs are essential not only to survive and function properly but to thrive.

Although refined carbs are processed and generally offer little to no nutritional value, unprocessed and whole food sources of carbohydrates are usually nutritious and can be very healthful.

In this article, we take a look at 15 high-carb foods and consider what they can do for your health.

High-carb vegetables

Adding these healthful, high-carb vegetables to a meal will boost its carbohydrate content:

Sweet potatoes

sweet potatoes

Sweet potatoes are a delicious favorite to include in a range of meals.

One cup (164 grams) of sweet yellow corn contains :

Calories: 177 calories
Carbs: 41 grams
Protein: 5.4 grams
Fat: 2.1 grams
Fiber: 4.6 grams
Vitamin C: 17% of the daily value (DV)
Thiamine (vitamin B1): 24% of the DV
Folate (vitamin B9): 19% of the DV
Magnesium: 11% of the DV
Potassium: 10% of the DV

Most of the carbs in corn come from starch — which can quickly raise your blood sugar, depending on how much you eat. However, it’s also high in fiber that can help balance your blood sugar levels.

Due to its impressive nutrient profile, most people can benefit from eating whole corn and popcorn as part of a balanced diet. It’s also a naturally gluten-free food and can be eaten by those who avoid gluten.

2: Beets

Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.

They are low in calories, yet high in valuable vitamins and minerals. They contain a bit of almost all the vitamins and minerals that you need

Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot :

Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Fiber: 2 grams
Vitamin C: 6% of the RDI
Folate: 20% of the RDI
Vitamin B6: 3% of the RDI
Magnesium: 6% of the RDI
Potassium: 9% of the RDI
Phosphorous: 4% of the RDI
Manganese: 16% of the RDI
Iron: 4% of the RDI

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have several health benefits.

3：Corn

Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.

Corn is high in carbs and packed with fiber, vitamins, and minerals. It’s also relatively low in protein and fat.

One cup (164 grams) of sweet yellow corn contains :

Calories: 177 calories
Carbs: 41 grams
Protein: 5.4 grams
Fat: 2.1 grams
Fiber: 4.6 grams
Vitamin C: 17% of the daily value (DV)
Thiamine (vitamin B1): 24% of the DV
Folate (vitamin B9): 19% of the DV
Magnesium: 11% of the DV
Potassium: 10% of the DV

4：Quinoa

As quinoa is high in both fiber and protein, it may help people lose weight. Quinoa may help control blood sugar levels too.

There are three main types: white, red, and black.

This is the nutrient content in 1 cup (185 grams) of cooked quinoa (2):

Protein: 8 grams.
Fiber: 5 grams.
Manganese: 58% of the recommended daily allowance (RDA).
Magnesium: 30% of the RDA.
Phosphorus: 28% of the RDA.
Folate: 19% of the RDA.
Copper: 18% of the RDA.
Iron: 15% of the RDA.
Zinc: 13% of the RDA.
Potassium: 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2, and B6.
Small amounts of calcium, B3 (niacin), and vitamin E.

This comes with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.

Quinoa is non-GMO, gluten-free, and usually grown organically. Even though technically not a cereal grain, it still counts as a whole-grain food.

5：Brown rice

Brown rice is a common side dish and a healthful alternative to white rice.

Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.

One cup of brown rice contains :

Calories: 216
Carbs: 44 grams
Fiber: 3.5 grams
Fat: 1.8 grams
Protein: 5 grams
Thiamin (B1): 12% of the RDI
Niacin (B3): 15% of the RDI
Pyridoxine (B6): 14% of the RDI
Pantothenic acid (B5): 6% of the RDI
Iron: 5% of the RDI
Magnesium: 21% of the RDI
Phosphorus: 16% of the RDI
Zinc: 8% of the RDI
Copper: 10% of the RDI
Manganese: 88% of the RDI
Selenium: 27% of the RDI

This whole grain is also a good source of folate, riboflavin (B2), potassium, and calcium.

Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function, and blood sugar regulation.

A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth, and low fertility:

6：Oats

Oats are one of the most healthful and versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats.

Dietary fiber — oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81 grams) of dry oats contains 7.5 grams of fiberTrusted Source, the recommended daily intake of fiber is 25 grams for women and 38 grams for men.

Minerals — oats are rich in a range of important minerals, vitamins, and antioxidants. Just 100 grams of oats contain:

51 percent of the daily recommended intake of thiamine
8 percent riboflavin
5 percent niacin
6 percent vitamin B6
14 percent folate
13 percent pantothenic acid
26 percent iron
44 percent magnesium
52 percent phosphorus
12 percent potassium
26 percent zinc
31 percent copper
246 percent manganese

Calories — one cup of dry oats (80g) contains approximately 297 calories.

High-carb fruits

Fruits are an excellent source of healthful carbohydrates, particularly those below:

7: Bananas

Bananas are widely available and make for a convenient snack.

Bananas vary in color, size, and shape.

The most common type is the Cavendish, which is a type of dessert banana. Green when unripe, it yellows as it matures.

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also boasts:

Potassium: 9% of the RDI
Vitamin B6: 33% of the RDI
Vitamin C: 11% of the RDI
Magnesium: 8% of the RDI
Copper: 10% of the RDI
Manganese: 14% of the RDI
Net carbs: 24 grams
Fiber: 3.1 grams
Protein: 1.3 grams
Fat: 0.4 grams

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose, and sucrose)

8: Apples

Apples are crunchy fruits that it is possible to buy year-round in grocery stores. They come in many varieties.

A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients:

Calories: 95
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.

9: Mangoes

mangos are a good source of healthful carbohydrates and also contain vitamins, potassium, and fiber.

Mangos are a sweet tropical fruit.

Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and growth and repair.

One cup (165 grams) of sliced mango provides :

Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium, and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron, and promotes growth and repair.

go is also great to eat alone as a snack. They are ready to eat when they yield slightly to gentle pressure.

High-carb dried fruits

A range of healthful dried fruits can help people achieve their daily carbohydrate needs. People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:

10: Dates (Medjool)

There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert.

Medjool dates are rich in natural sugars, fiber, and several vitamins and minerals. Like other dried fruits, they pack a lot of calories in a small serving.

Medjool dates contain antioxidants and nutrients that may lower your risk of heart disease, promote digestion, and support heart health, among other benefits.

Medjool dates are versatile and easy to add to your diet. You can eat them raw, in smoothies, stuffed, or as a natural sweetener in desserts.

Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide:

Calories: 133
Carbs: 36 grams
Fiber: 3.2 grams
Protein: 0.8 grams
Sugar: 32 grams
Fat: 0 grams
Calcium: 2% of the Daily Value (DV)
Iron: 2% of the DV
Potassium: 7% of the DV
Copper: 19% of the DV
Vitamin B6: 7% of the DV
Magnesium: 6% of the DV

Dates offer a significant amount of fiber and a variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium.

Compared with other common varieties like Deglet Noor, Medjool dates contain significantly more calcium.

11: Raisins

Raisins are dried grapes that work as a standalone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola.

A quarter-cup of raisins contains:

Calories: 108
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 29 grams
Fiber: 1 gram
Sugar: 21 grams

Raisins are a good source of:

Raisins also contain boron. This mineral helps maintain good bone and joint health, can improve wound healing, and may improve cognitive performance.

12: Goji berries.

Goji Berries

Goji berries are native to Asia and are known for their medicinal properties. They’re added to many supplements and superfood blends.

Goji berries are loaded with important nutrients and antioxidants. Plus, they may support immune function and healthy vision.

They’re a great source of nutrients, including vitamins and minerals. Just 5 tablespoons (28 grams) of dried goji berries pack (3Trusted Source):

Calories: 98
Protein: 4 grams
Fat: 0.1 grams
Carbs: 21.6 grams
Fiber: 3.6 grams
Sugar: 21.8 grams
Iron: 11% of the Daily Value (DV)
Vitamin A: 501% of the DV
Vitamin C: 15% of the DV

As you can see, even a small serving of this fruit is loaded with fiber, iron, and vitamins A and C.

Iron is an essential mineral involved in oxygen transport and the production of healthy red blood cells. Meanwhile, both vitamins A and C play central roles in immune function and act as antioxidants in your body.

Antioxidants are compounds that help neutralize harmful molecules called free radicals, preventing cell damage.

Goji berries may interact with certain medications and trigger an allergic reaction in some people. Additional studies should evaluate whether these fruits are safe during pregnancy.

13: Kidney beans

Kidney beans belong to the legume family. They are one of the most common beans to include in the diet.

Kidney beans are among the best sources of plant-based protein. They’re also rich in healthy fibers, which moderate blood sugar levels and promote colon health.

The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:

Calories: 127
Water: 67%
Protein: 8.7 grams
Carbs: 22.8 grams
Sugar: 0.3 grams
Fiber: 6.4 grams
Fat: 0.5 grams

Kidney beans are high in protein and fiber and contain proteins that can reduce the digestion of starches (carbs), all of which may aid weight loss.

Kidney beans are an excellent choice for people with type 2 diabetes and others who want to stabilize their blood sugar levels. They may also promote colon health and reduce your risk of colon cancer.

14:Garbanzo beans

Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus.

Chickpeas are an excellent source of protein, which has a variety of health benefits, ranging from weight management to bone health. They are a great choice for individuals who avoid animal products.

A 1-ounce (28-gram) serving provides the following nutrients :

Calories: 46
Carbs: 8 grams
Fiber: 2 grams
Protein: 3 grams
Folate: 12% of the RDI
Iron: 4% of the RDI
Phosphorus: 5% of the RDI
Copper: 5% of the RDI
Manganese: 14% of the RDI

Garbanzo beans are rich in fiber and calcium. Study results suggest that they can improve heart health and digestion.

15：Lentils

Lentils are popular high-protein legumes.

Lentils are high in phosphorus, potassium, calcium, and folate.

Though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about (4):

Calories: 230
Carbs: 39.9 grams
Protein: 17.9 grams
Fat: 0.8 grams
Fiber: 15.6 grams
Thiamine: 22% of the Reference Daily Intake (RDI)
Niacin: 10% of the RDI
Vitamin B6: 18% of the RDI
Folate: 90% of the RDI
Pantothenic acid: 13% of the RDI
Iron: 37% of the RDI
Magnesium: 18% of the RDI
Phosphorous: 36% of the RDI
Potassium: 21% of the RDI
Zinc: 17% of the RDI
Copper: 25% of the RDI
Manganese: 49% of the RDI

Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function.

Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.