13 High-Carb Foods that are Incredibly Healthy for You

The narrative around carbohydrates which has sometimes been negative has shifted dramatically in recent years, while many popular diets villainize carbs, many high-carb foods have remarkable nutritional benefits that can enhance your health and wellbeing. Here are 13 high-carb foods that are actually highly nutritious and good for you.

 

1. Sweet Potato

There’s more to sweet potatoes than just their satisfying sweet taste, a medium sweet potato delivers about 27 grams of carbohydrates alongside other nutrients: Their rich orange color comes from beta-carotene, which your body converts to vitamin A, a vitamin essential for immune function and eye health. Sweet potatoes also contain unique antioxidant compounds called anthocyanins, particularly abundant in purple varieties. 

Adding sweet potatoes to your diet becomes simple when you understand their versatility. Roast them with olive oil and herbs for a savory side dish, blend them into smoothies or slice them into wedges for a healthier alternative to french fries.

 

2. Quinoa

Despite its carbohydrate content of about 39 grams per cup, quinoa offers a nutritional profile that makes it worth every gram: it provides all nine essential amino acids, making it a complete protein source, a rare quality among plant-based foods. 

Another remarkable thing about quinoa is its fiber content and mineral density. Each serving delivers magnesium, iron and zinc, supporting everything from energy production to immune function. The subtle nutty flavor of quinoa makes it an excellent base for grain bowls, salads and even breakfast porridge. Try cooking it in vegetable broth instead of water to enhance its natural flavor profile.

 

3. Oats

Starting your day with oats provides 27 grams of carbohydrates per cup, along with a unique fiber called beta-glucan, this particular type of fiber helps maintain steady blood sugar levels and supports heart health.

Steel-cut oats in particular have a chewier texture and lower glycemic impact compared to quick oats, this makes them an excellent choice for sustained energy. Add them to your diet by preparing them with milk or plant-based alternatives, adding fresh fruits, nuts and a drizzle of honey. 

 

4. Bananas

While often criticized for their sugar content, bananas have approximately 27 grams of carbohydrates ( for a medium banana about 118 grams or 7-8 inches long) and are an ideal source of quick energy. The potassium content in bananas also supports proper muscle function and helps maintain healthy blood pressure levels.

In addition, Green bananas contain resistant starch, a type of carbohydrate that functions similarly to fiber, feeding beneficial gut bacteria and supporting digestive health. Add bananas into your diet by adding them to smoothies, topping your morning oatmeal or freezing them for a creamy ice cream alternative.

Read: 20+ Foods that Naturally Boost the Immune System

5. Lentils

Lentils provide about 40 grams of carbohydrates per cup which comes alongside an impressive 18 grams of protein. These versatile legumes come in various colors: red, green, brown and black each offering slightly different cooking times and textures. The high fiber content in lentils helps stabilize blood sugar levels and promotes feelings of fullness.

Adding lentils to your diet also gives you essential nutrients like iron and folate. To add to your diet: create hearty lentil soups, add them to salads or use them as a base for vegetarian patties. Red lentils cook quickly and break down easily which makes them perfect for creamy soups.

 

6. Apples

An average apple provides about 25 grams of carbohydrates wrapped in a fiber-rich fruit. The combination of soluble and insoluble fiber in apples supports both digestive health and blood sugar regulation. The phenolic compounds in apples, particularly quercetin offer additional health benefits.

Note that different apple varieties provide varying levels of sweetness and acidity, this allows you to choose based on your preference and intended use. Pair apples with protein sources like nut butter for a balanced snack or add them to salads for extra crunch and natural sweetness.

 

7. Black Beans

With 40 grams of carbohydrates per cup, black beans have substantial fiber and protein content that supports steady energy levels. The anthocyanins that give black beans their deep color also provide antioxidant benefits.

Add black beans into your diet by adding them to soups, tacos or grain bowls. Also blend them into brownies to boost fiber and protein content in desserts while maintaining a rich, fudgy texture.

Also Read: 14 Best Gut-Healthy Foods to Add to Your Diet

8. Chickpeas

Chickpeas contain 45 grams of carbohydrates per cup alongside significant amounts of protein and fiber. Their versatility in both hot and cold dishes makes them a valuable pantry staple. The fiber in chickpeas supports digestive health and helps maintain healthy cholesterol levels.

Beyond traditional hummus, try roasting chickpeas with spices, adding them to salads, or incorporating them into vegetarian curries. Aquafaba, the liquid from canned chickpeas is also an excellent egg substitute in vegan baking.

 

9. Mangoes

While mangoes contain about 50 grams of carbohydrates per fruit, they can also provide over 100% of your daily vitamin C needs and the natural sugars in them contains fiber and various antioxidant compounds.

You can enjoy mangoes fresh as a snack, blend them into smoothies or add them to salsas and salads. Note that green, unripe mangoes have a different nutritional profile but can be used in savory dishes.

 

10. Buckwheat

Despite its name, buckwheat isn’t related to wheat and provides about 33 grams of carbohydrates per cup. This pseudo-grain contains all essential amino acids and has impressive amounts of minerals like manganese and magnesium.

Use buckwheat flour in pancakes or baking, or cook the groats for a hearty breakfast porridge. Japanese soba noodles (made from buckwheat flour) is another usecase of Buckwheat and a nutritious alternative to regular pasta.

 

11. Beets

Beetroots (Beets) contain 13 grams of carbohydrates per cup and natural compounds that support athletic performance. The unique combination of nitrates and antioxidants in beets helps improve blood flow and reduce inflammation.

Add beets into your diet by roasting them with other root vegetables, adding them to salads, or blending them into smoothies.

 

12. Wild Rice

Wild rice contains 35 grams of carbohydrates per cup and contains more protein than regular rice. This aquatic grass seed is a nutritious alternative to other grains as it contains impressive amounts of antioxidants and minerals.

The distinct flavor and chewy texture of wild rice also makes it an ideal addition to soups, salads and pilaf. You can combine it with other grains for varied texture and enhanced nutritional benefits.

 

13. Brown Rice

Brown rice contains approximately 45 grams of carbohydrates per cup, but its nutritional benefits extend beyond simple energy provision. The bran layer of brown rice contains valuable compounds like lignans and phenolic acids, which offer antioxidant protection.

The mild, nutty flavor of brown rice complements virtually any cuisine. For optimal nutrition and flavor, try cooking brown rice in bone broth or coconut milk. The longer cooking time compared to white rice allows you to prepare other meal components while it simmers. Make extra to keep in the refrigerator for quick grain bowls and stir-fries throughout the week.

 

Frequently Asked Questions About High-Carb Foods

Question: How should I balance these high-carb foods with protein and fats for optimal nutrition?

Answer: What you have to do is to create balanced meals that combine these healthy carb foods with lean proteins and healthy fats. For example, pair quinoa with grilled chicken and avocado or sweet potatoes with fish and olive oil. This combination helps slow digestion, stabilize blood sugar levels and keep you feeling satisfied longer. Aim for a plate that’s roughly one-third healthy carbs, one-third protein and one-third vegetables, with a small portion of healthy fats.

Question: Can I eat these high-carb foods if I’m trying to lose weight?

Answer: Yes, these nutrient-dense carb sources can be part of a healthy weight loss plan you just have to pay attention to portion control and timing. Consider eating larger portions of these foods earlier in the day or around workouts when your body can best utilize the energy. Focus on the fiber-rich options like lentils, beans and whole grains as they help control appetite. Just be mindful of serving sizes and adjust portions based on your activity level and weight loss goals.

 

Question: How do high-carb foods affect athletic performance and recovery?

Answer: High-carb foods are important for athletic performance, they provide readily available energy and support recovery. Consuming carbs like sweet potatoes or quinoa 2-3 hours before exercise helps maintain energy levels during workouts. Post-exercise, foods like bananas or mangoes can help replenish glycogen stores and aid recovery. The specific timing and amount depend on your exercise intensity, duration and personal goals. Endurance athletes typically need higher amounts compared to those doing light exercise.

 

Question: Are there any potential digestive issues to consider when increasing intake of high-carb foods?

Answer: Some people may experience digestive adjustment when increasing their intake of fiber-rich carbs like legumes and whole grains. To minimize discomfort, gradually increase portions and ensure adequate water intake. For legumes, thorough rinsing and proper soaking can help reduce compounds that cause gas. If you’re new to whole grains, start with smaller portions and increase slowly. Some people find that sprouted grains and legumes are easier to digest. Listen to your body and adjust accordingly.

 

Question: How do seasons affect the availability and nutritional content of these high-carb foods?

Answer: While many of these foods are available year-round, their nutritional content and price can vary by season. Root vegetables and winter squash are typically at their peak during fall and winter months. Fresh fruits like mangoes have specific growing seasons that affect their availability and quality. The nutritional content of produce can be slightly higher when harvested in season. During off-seasons, frozen alternatives can be equally nutritious and more economical. Consider seasonal eating patterns to maximize both nutrition and budget.