You might have heard that carbohydrates are bad for you. Eating carbs often leads to weight gain and other health issues like heart disease and type 2 diabetes. But they’re so deeply ingrained in our diets, especially in the western world, that it’s hard – even impossible – to cut them out completely.
What if we told you that you don’t have to swear off all carbs forever to lose weight and get lean? Actually, you need carbs to stay energized and happy. Many high-carb foods can be beneficial to your health when eaten in moderation and paired with a balanced diet. We’ve rounded up 10 foods with high nutritional value that will give you energy without harming your body. If you’re looking for more ways to fuel up without resorting to coffee or sugary snacks, check these out!
1. Beets: 8.8 g of carbs per 100 g
Beets are an excellent source of dietary fiber, vitamin C, iron, folate, and potassium. The natural sugars in beets can provide your body with a quick source of energy, making them an ideal food to eat before a workout. They also contain nitrates, which help improve blood flow and athletic performance.
2. Oranges: 12 g of carbs per 100 g
Oranges are loaded with vitamin C, which is essential for maintaining a healthy immune system. They’re also rich in antioxidants and fiber, which helps keep the digestive system healthy. Oranges are a perfect snack to eat between meals thanks to the natural sugars that they contain.
3. Apples: 14 g of carbs per 100 g
Apples are a great source of fiber and vitamins A and C. They also contain polyphenols, which can help reduce inflammation and improve heart health. Besides, apples are low on the glycemic index, which means they are absorbed slowly by the body and can provide a steady source of energy throughout the day.
4. Corn: 19 g of carbs per 100 g
Corn contains a good amount of fiber, which helps regulate blood sugar levels and promote healthy digestion. It’s also high in antioxidants such as zeaxanthin and lutein, which are beneficial for eye health. Additionally, corn provides a variety of vitamins and minerals, including vitamin C, thiamin, and folate.
5. Sweet Potatoes: 20 g of carbs per 100 g
Sweet potatoes are packed with complex carbs, fiber, and vitamins such as A, C, and B6. They contain beta-carotene, which is a powerful antioxidant that helps protect your body from damage caused by free radicals. Besides, sweet potatoes are loaded with potassium, which promotes heart health by lowering blood pressure and reducing the risk of stroke.
6. Quinoa: 21 g of carbs per 100 g
Quinoa is a protein-rich grain that is high in complex carbs, fiber, and essential minerals like iron, magnesium, and zinc. It’s also gluten-free, making it a great alternative to wheat-based grains. Besides, quinoa is one of the few plant sources packed with all 9 essential amino acids – meaning it’s a complete protein source.
7. Bananas: 23 g of carbs per 100 g
Bananas contain lots of natural sugars that provide energy for your body. They’re abundant in heart-healthy potassium and vitamins C and A that help boost immunity. Bananas are also great sources of fiber, which helps regulate digestion and keeps you feeling full for longer.
8. Brown Rice: 23 g of carbs per 100 g
Brown rice is a whole grain that is rich in fiber and essential minerals such as magnesium and selenium. It’s a complex carbohydrate, so it takes longer for your body to digest it than simple carbs like white bread or sugar. Besides, brown rice is low in calories and fat, making it a great choice for weight loss.
9. Oatmeal: 66 g of carbs per 100 g
Oatmeal is a wonderful source of complex carbs, fiber, and protein. It also provides beta-glucan, a type of soluble fiber that helps lower cholesterol levels and improve heart health.
10. Raisins: 79 g of carbs per 100 g
Even though raisins are extremely high in carbs, they’re a great source of energy. Packed with both simple and complex carbohydrates, raisins can give you a quick energy boost as well as sustained energy throughout the day. Moreover, raisins contain a variety of vitamins and minerals, including iron, potassium, and calcium, which are important for maintaining strong bones and a healthy immune system.
As you can see, not all carbs are the bad guys. These high-carb foods provide a multitude of health benefits: they can boost your energy levels, improve digestion, and even help you lose weight. So don’t be afraid to indulge in some of these foods to fuel your body and feel great!
