Carbohydrates Rich Foods are the trendy villain, for weight loss as well as the food industry, for quite a while. That’s why you often heard about the trend of people shifting towards “A Low Carb Diet” or “To Avoid Carbohydrate Rich Foods” popularly circulated on social networking sites.
Why such so?
This is because, Carbohydrates Rich Foods have gotten very negative fame over the years, as people relate them with weight gain, Type 2 Diabetes, and a variety of other health conditions and whatnot. As we all know, Carbohydrates are a primary source and the preferred fuel for energy used by the body.
So, do you still think, the lime-lighted Carbs, really make you fat?
To have a crystal-clear view of the above, let’s dive deep into the concept of what is the use of Carbohydrates in our body.
What are Carbohydrates Rich Foods ?
Carbohydrates are sugar molecules. Along with proteins and fats, carbs are one of the three main nutrients found in foods and drinks.
Carbs break down into simple sugars, the main one being glucose. Glucose is your body’s primary fuel. It is stored in the muscles and liver, and used for immediate energy needs. Glucose is the fuel that keeps your blood sugar stable throughout the night and is also the best fuel for the brain. All Carbohydrates break down into simple sugars and are crucial to life. It will make you fat if you consume too many calories.
Choose Healthy Carbohydrate Rich Foods Options:
What’s most important is the type of Carbohydrates you choose to eat because some sources are healthier than others. Instead of following a strict diet limiting the number of grams of Carbohydrates consumed per day, keep in mind to make healthier carbohydrate-rich food sources. We are not denying the fact that “Eating too many calories and too little activity causes weight gain”. But we are trying to prove the fact that Carbohydrate-rich food does not make you fat if you are switching to a healthier option.
10 Healthy Carbohydrate Rich Foods
Let’s dig a little more to know Carbohydrate Rich Foods list, which you can eat without any guilt.
- Oats:
Oats (known by the name of Avena Sativa), is a nutrient-rich whole grain cereal mainly grown in North America and Europe. Oats are high in Carbohydrates mainly in the form of starch, being slowly digestible and resistant to starch. Oats are also rich in fiber, and high in vitamins, minerals, and antioxidants. It will help you to manage your blood sugar and blood cholesterol levels. It is consumed in a variety of foods like oatmeal, oatcakes, oatmeal cookies, and oat bread.
Nutritional Value: (per 100 grams)
Calories: 389 kcal
Carbohydrates: 62g
Dietary Fiber: 11.6g
Fat: 6.9g
Protein: 16.9g
2. Quinoa:
Quinoa (known by the name of Chenopodium Quinoa), pronounced as Kinwa, is a nutritious seed that has become the first pickup choice for health-conscious people. The content of Carbohydrates in quinoa seeds ranges up to 68%, generally in the form of starch. Being a flowering plant in the amaranth family its seeds are rich in protein, dietary fiber, vitamin B, and dietary minerals. Along with that, it also provides various health benefits, including improved blood sugar, promote heart health, healthy weight management, and gut health.
Nutritional Value: (per 100 grams, uncooked)
Calories: 368 kcal
Carbohydrates: 53.6g
Dietary Fiber: 7.0g
Fat: 6.1g
Protein: 14.1g
3. Bananas:
Bananas are the most underrated heroes of the fruit world. They are not only a rich source of potassium but are also packed with a plethora of vitamins and minerals. Bananas contain about 7g of Carbohydrates in the form of starch. People use it in many different recipes while cooking. They are also low on the glycemic index, which means they cause a lower and steadier increase in blood glucose, in turn helping stabilize blood sugar.
Nutritional Value: (per 100 grams, raw)
Calories: 89 kcal
Carbohydrates: 22.84g
Dietary Fiber: 2.6g
Fat: 0.33g
Protein: 1.09g
4. Sweet Potatoes:
Sweet Potatoes (known by the name of Ipomoea batatas) are the most likable root vegetable. They are not only a good source of Vitamin A, Vitamin C, and potassium, but also packed with antioxidants, that help to protect us against chronic disease. Starch content is present in the roots of sweet potatoes.
Nutritional Value: (per 100 grams, cooked, baked in skin, without salt)
Calories: 90 kcal
Carbohydrates: 20.7g
Fat: 0.15g
Protein: 2 g
Potassium: 475 mg
5. Blueberries:
Blueberries are popularly known as a superfood due to their rich content of antioxidants. They contain simple carbohydrates and are rich in Fiber, Vitamin C, Vitamin K, manganese, and potassium. It provides numerous health benefits including regulating blood sugar, maintaining eye health, preventing heart disease, and alleviating gastrointestinal issues.
Nutritional Value: (per 100 grams)
Calories: 57 kcal
Carbohydrates: 14.5g
Dietary Fiber: 2.4g
Fat: 0.3g
Protein: 0.7g
6. Brown Rice:
Brown Rice is whole grain rice with the highest carbohydrate content whilst its energy content is the second highest, after oats. They are a rich source of magnesium, phosphorous, Vitamin B6, manganese, and a moderate amount of fiber. It generally needs longer cooking time than white rice, still a preferable choice for health-conscious consumers.
Nutritional Value: (per 100 grams, long grain, raw)
Calories: 370 kcal
Carbohydrates: 77.24g
Dietary Fiber: 3.52g
Fat: 2.92g
Protein: 7.85g
7. Lentils:
Lentils (known by the name of lens culinary or lens esculenta) are starchy carbs known for their lens-shaped seeds. An edible legume that is used around the world for culinary purposes. They are usually eaten with rice or rotis in the areas of the Indian subcontinent. It holds a key value among people with diabetes because of the low levels of readily digestible starch and high levels of slowly digested starch.
Nutritional Value: (per 100 grams, whole, yellowish)
Calories: 297.8kcal
Carbohydrates: 47.91g
Soluble Fiber: 2.51g
Insoluble Fiber: 14.15g
Fat: 0.61g
Protein: 22.87g
8. Barley:
Barley (known by the name of Hordeum Vulgare) is a starchy cereal grain with a nutty flavor and a chewy, pasta-like texture. They are a good source of fiber, Vitamin B, and minerals. It provides various health benefits like it reduces obesity, and related complications, such as type 2 diabetes, cardiovascular disease, and other health issues. It is used by people in bread, beverages, stews, and other dishes.
Nutritional Value: (per 100 grams,)
Calories: 354 kcal
Carbohydrates: 61.2g
Dietary Fiber: 17g
Fat: 2.3g
Protein: 12g
9. Beans:
Beans are starchy seeds, commonly known as the pea or bean family, from the Fabaceae family. They are rich in carbohydrates in the form of complex carbs, antioxidants, protein, fiber, iron, and vitamins. They offer numerous health benefits like it promotes heart health, reducing the risk of cancer, helping stabilize blood glucose levels, preventing diabetes, preventing fatty liver, and improving gut health. Some of the most popular bean varieties include – lima beans, black beans, peas, soybeans, kidney beans, red beans, etc.
Nutritional Value: (per 100 grams, Rajma, Red)
Calories: 299.24 kcal
Carbohydrates: 48.61g
Soluble Fiber: 2.7g
Insoluble Fiber: 13.86g
Fat: 1.77g
Protein: 19.91g
10. Beetroot:
Beetroot (known by the name of beta vulgaris) also known as red beet, garden beet, or table beet is a root vegetable. They are not only a good source of fiber, potassium, iron, and vitamin C, but also packed with essential nutrients. The high amount of carbohydrates in beetroot is essential to supply energy to the growing plant. They also provide numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Nutritional Value: (per 100 grams, raw beets)
Calories: 43 kcal
Carbohydrates: 6.18g
Dietary Fiber: 2.8g
Fat: 0.2g
Protein: 1.6g
The number of carbohydrates one can include in their daily diet can vary, depending on factors such as age, sex, health, and whether or not you are trying to lose or gain weight. It’s equally important to add the right kinds of Carbohydrate Rich Food if you want to be on a healthy weight.
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