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Foods High in Carbohydrates That Are Healthy

Looking to boost your carbohydrates intake? This guide explores the best foods rich in carbohydrates to help you enhance your diet and support a healthier lifestyle

  • 07 Oct 2024
  • 3 min read
  • 87 views

Among many people carbohydrates have a bad reputation as they link carbs to gaining weight, type 2 diabetes, and other health problems. It's a fact that processed foods containing high levels of sugar and refined grains usually lack vital vitamins and minerals. However, numerous foods rich in fibre can actually promote good health.

While low-carb diets may work well for some, it's unnecessary to completely eliminate high-carb foods. Explore 7 exceptionally healthy foods rich in carbohydrates that can be vital in supporting good health.

List of foods rich in Carbohydrates

Daily carbohydrate requirement varies depending on the age, weight, physical activity, and overall health of an individual. Some of the foods that contain carbohydrates are:

  • Quinoa: Quinoa is a super healthy seed that many health-conscious people like. It's considered a pseudocereal, a type of seed cooked and enjoyed like grains. Cooked quinoa has around 70% of carbs. Even though it's high in carbs, it's also good for us because it gives protein and fibre. This could support maintaining a healthy weight and promoting gut well-being.
  • Oats: Packed with essential nutrients, oats emerge as a highly beneficial whole grain, rich in vitamins, minerals, and antioxidants. Raw oats is composed of 70% carbs. Oats provide a relatively higher amount of protein compared to most grains. It may contribute to a decrease in blood sugar levels, especially among individuals with type 2 diabetes.
  • Bananas: A single sizable banana, weighing 136 grams, carries approximately 31 grams of carbohydrates, present as either starch or sugar, potentially aiding in reducing blood pressure and enhancing heart health. Even when not fully ripe, bananas contain plenty of resistant starch and pectin, promoting digestive health and nourishing beneficial gut bacteria.
  • Sweet Potatoes: As a delicious and nutritious root vegetable, sweet potatoes bring flavour and health benefits to our meals. In a 100-gram serving of mashed, cooked sweet potatoes with the skin on, there are about 20.7 grams of carbohydrates, consisting of starch, sugar, and fiber. Sweet potatoes have an abundant supply of vitamin A, vitamin C, and potassium.
  • Beets: While not classified as highly carb-rich among vegetables, beets still have a substantial amount for a non-starchy choice. Both raw and cooked beets carry about 10 grams of carbs per 100 grams, with the main contributors being sugar and fibre. In addition, beets are rich in inorganic nitrates, which our body converts into nitric oxide. Nitric oxide has the potential to reduce blood pressure and may lower the risk of various diseases.
  • Blueberries: Blueberries are frequently praised as a superfood due to their high antioxidants. Most of their content is water, containing approximately 14.5 grams of carbs per 100 grams. Blueberries are a powerhouse of vitamin C, K, and manganese. Their antioxidants act as a defense against free radicals, promoting overall health. Regular consumption is linked to positive memory effects, especially for older people.
  • Grapefruit: The taste of grapefruit is a harmonious blend of sweetness, sourness, and bitterness. With an 8% carbohydrate composition, it stands out for its abundance of vitamins, minerals, and antioxidants. Furthermore, it exhibits the potential to enhance heart health and regulate blood sugar levels, as suggested by specific studies involving both humans and animals.

It's a misconception that all carbohydrates are detrimental to our health. In reality, some of the most nutritious foods are rich in carbs. Nonetheless, when aiming for weight loss, it's advisable to limit carb intake. Furthermore, excessive consumption of refined carbs like white bread and pasta may have negative health effects. We can still savour these wholesome and delicious carbohydrates as part of a balanced, whole-food diet. Additionally, consider the importance of health insurance in ensuring financial assistance during any treatment period.

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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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