List of Carbohydrate-Rich Foods for Energy & Wellness

Low-carb diets may be beneficial for some people, and carbohydrate-rich foods often get a bad reputation. However, what truly matters is the type of carbohydrate-rich foods you choose, as some sources are far healthier than others.

It is true that certain carbohydrate sources—such as refined white bread, sugar, refined grains, and foods like French fries—generally lack essential vitamins and minerals. In contrast, whole grains such as whole wheat bread, rye, barley, and quinoa are much better options.

Unprocessed, whole-food sources of carbohydrates are actually among the body’s most important nutrients, alongside protein and fat. Carbohydrates provide the nutritional value needed for the body to survive, function, and thrive.

Simply put, carbohydrates are macronutrients and one of the primary ways the body receives energy. Although they have gained a negative reputation, they remain an essential component of a healthy lifestyle.

Here are 8 carbohydrate-rich foods that are incredibly healthy.

Carbohydrate-Rich Foods List

Carbohydrates are found in many types of foods; however, some sources offer far more nutrients than others.

Although the body processes all carbohydrates in a similar way, it’s important to choose carbohydrate-rich foods that also supply additional essential nutrients.

Here, we have selected foods that not only provide natural sugars and carbohydrates but also deliver a wide range of beneficial nutrients—helping keep the body nourished and in optimal balance.

Brown rice

In 100 grams of brown rice Carbohydrate content is 78 grams.

Brown rice is beneficial for health in many ways. The carbohydrates found in it can prove beneficial in reducing the amount of sugar present in the blood. It can help you control diabetes by reducing the level of sugar present in the blood.

Quinoa

Quinoa is classified as a pseudo-grain, which is a nutritious seed that counts as a good source of protein and fiber.

These fibers help promote good bacteria in the gut, which aids in digestion. While quinoa is a gluten-free food, people with gluten allergies can include quinoa in their diet.

Cooked quinoa contains 70% carbs, which can help keep you feeling full for longer.

High-carbohydrate vegetables

Vegetables are rich in dietary fiber (carbohydrates), vitamins, and nutrients that help us maintain our health. Generally, there are two types of vegetables. Including starchy and non-starchy vegetables.

The carbohydrate content in starchy vegetables is higher than in non-starchy vegetables. Vegetables high in carbohydrates include potatoes, sweet potatoes, corn, green peas, pumpkin, yams, and jackfruits.

High-carbohydrate fruits

Fruits are rich in nutrients like essential vitamins, minerals, fiber, and phytonutrients. Apart from this, many fruits also contain antioxidants like polyphenols, which protect against diseases like cancer.

Fiber is a type of carbohydrate that helps to relieve constipation and reduce the risk of diseases of the digestive system.

Natural sugar is present in all fruits and, as a result, naturally occurring carbohydrates are higher in fruits than in vegetables (non-starchy).

High-carbohydrate fruits include bananas, raisins, dried apricots, dried figs, dried dates, etc.

Carbohydrate content in dried fruits is higher than in normal fruits. For example, the carbohydrate in 100 grams of apricots is 11 g, while the carbohydrate in dried apricots is 63 g. So if you want to eat high-carbohydrate fruits, then you can choose dried fruits.

Chickpeas

Chickpeas are an excellent source of plant-based protein, with cooked chickpeas containing 27.4 grams of carbs per 100 grams, along with about 8 grams of fiber.

Chickpeas are rich in many properties, along with carbohydrates, proteins, fiber, starch, polyunsaturated fatty acids, and vitamins, besides minerals like folate, calcium, magnesium, and potassium are also found. These nutrients found in chickpeas have been linked to benefits in the prevention of cancer, heart problems, increased obesity and diabetes, along with warding off digestive problems.

Oats

An 80-gram serving of oats contains 54 grams of carbs, including 8 grams of fiber.

Oats are an incredibly healthy whole grain that contains many nutrients like fiber, protein, and iron, along with carbohydrates. And contains more protein than cereals.

These nutrients found in oats are also beneficial for skin and hair, from health problems like heart problems, cholesterol problems, diabetes, and cancer.

Kidney beans

Kidney beans are one of the most common legumes and a variety of beans. 21 grams of carbohydrates are found in one cup of kidney beans. In addition, it also provides 8.1 grams of fiber and 6.99 grams of protein in one cup. Kidney beans are also rich in iron and potassium, along with many vitamins, minerals, and plant compounds. Its consumption also improves inflammation in the colon.

Potatoes

Carbohydrate content in 100 grams of potato is 17.57 grams.

Carbohydrates in potatoes are in the form of starch. In addition, potatoes have antioxidant, hypocholesterolemic, anti-inflammatory, anti-obesity, anticancer, and antidiabetic properties. They can keep their heart healthy by controlling the level of blood pressure. Potatoes can also help maintain the immune system.

Conclusion

You need carbohydrate-rich foods to fuel your body with energy, but choosing the right types of carbohydrates is essential for good health. When consuming grains, it’s best to select mostly whole grains rather than refined ones.

Whole grains include foods such as whole wheat bread, brown rice, whole cornmeal, and oatmeal. They provide valuable nutrients your body needs, including vitamins, minerals, and fiber.

Refined grains, on the other hand, have parts of the grain removed during processing. This also eliminates several important nutrients that support overall health.