Carbs are simple sugars and fibers present in fruits, vegetables, grain, and other milk products. These carbs in the form of fats and proteins are important for energy.
They are macronutrients, which simply means that they are one of the 3-main ways the body gets energy. The carbohydrates provide energy to the central nervous system and work on muscles. Carbs prevent protein from being used as an energy and allow fat metabolism.
There is more confusion hovering about this topic good carbs and bad carbs.
Foods Rich In Carbohydrates
Table of Contents
The foods that you consume on regular basis are very abundant in this necessary nutrient. Some of the rich sources include:
- Lentils
- Buckwheat
- Brown Rice
- Oats
- Whole Grain Wheat Flour
- Kidney Beans
- Quinoa
- Chickpeas
- Potatoes
- Bananas
Brown Rice
- Carbohydrates – 143 grams
- Serving size – 185 grams
- DV% – 48%
Brown rice is a rich source of plant lignans that can prevent heart disease. It also has rich magnesium. This mineral also helps heart health, like selenium and another mineral in brown rice.
Brown rice can also lower cholesterol and prevent diabetes risk.
Do not overdo it or consume it daily because it raises arsenic levels, which happen in all rice, but especially brown rice. Rice absorbs arsenic from groundwater more easily than other plants and
like some species of plants is an arsenic accumulator, with more concentrations in the fibrous part of the plant, which are the drawn white rice.
How To Add In Your Diet
Same as how you use white rice.
Buckwheat
Carbohydrates – 122 grams
Serving size – 170 grams
DV% – 41%
Like carbs, buckwheat also has rich protein. It consists of 12 amino acids that support energy, right growth, and muscle synthesis. The fiber content present in buckwheat helps digestion and enhances digestive health, keeping several digestive problems at bay.
How To Add In Your Diet
You can utilize buckwheat flour for preparing pancakes.
Kidney Beans
Carbohydrates – 113 grams
Serving size – 184 grams
DV% – 38%
Kidney beans can also reduce the heart disease risk. One way they reach this is by reducing the bad cholesterol level without impacting those of good cholesterol. Kidney beans also consist of synthesis called alpha-amylase inhibitors, which stop starch breakdown and absorption, causing weight loss.
How To Add In Your Diet
You can toss kidney beans into a salad of leafy greens. Or include them in the breakfast omelet.
Lentils
Carbohydrates – 115 grams
Serving size – 192 grams
DV% – 38%
Lentils are the best sources of protein, and if you are a vegetarian with a high need for protein, they can be a good beginning. They also consist of folic acid, fiber, and potassium, a nutrient important for heart health. Lentils are non-heme iron, which reduces fatigue. They are the best substitute for meat.
How To Include In Your Diet
Adding lentils in a meat-based soup can be the best start. Or you can toss lentils into leafy greens, or dark vegetable salad.
Quinoa
Carbohydrates – 109 grams
Serving size – 170 grams
DV% – 36%
It is a whole grain and has rich in iron, protein, and fiber. Protein helps repair and restore cells. It can be the best alternative for diabetics also.
The antioxidants present in quinoa stop cell damage and slow down aging. And the antioxidants present in quinoa stop cell deterioration and help to slow down aging.
How to add in your diet
Mixing quinoa with your favorite smoothies can quickly boost its protein content.
Oats
- Carbohydrates – 103 grams
- Serving size – 156 grams
- DV% – 34%
Oats, in addition to carbohydrates, are a rich source of antioxidants, the most necessary of them as Avenanthramides. These raise the production of nitric oxide, which lowers blood pressure. Oasts are also rich in beta-glucan. It is a strong soluble fiber. Beta-glucan lower cholesterol and also benefit weight loss.
How To Add In Your Diet
Oatmeal is a simple breakfast. You can also include fruits and different nuts to oatmeal for a nutritious breakfast.
Whole Grain Wheat Flour
Carbohydrates – 87 grams
Serving size – 120 grams
DV% – 29%
Wheat flour of whole grain is also the best source of fiber, which stops most digestive problems, with colon cancer being one of them. It also has rich vitamin B and folate, which is better than white flour.
How To Add In Your Diet
You can utilize whole grain wheat flour or combine it using white flour to bake cakes or cookies at home. You can also purchase bread from the supermarket that is prepared of 100% whole wheat given on the nutritional label.
Potatoes
- Carbohydrates – 68 grams
- Serving size – 369 grams
- DV% – 23%
Potatoes are the best source of potassium. It is necessary for normalizing blood pressure levels and eventually preventing heart attacks.
Potatoes consist of different nutrients called choline, which helps to manage the cellular membrane structure and reduce chronic inflammation. The vegetable also has rich vitamin C that is necessary for strong immunity.
How To Add In Your Diet
You can mix eggs, and mayonnaise, with boiled and sliced potatoes for a delicious salad.
Bananas
- Carbohydrates – 51 grams
- Serving size – 225 grams
- DV% – 17%
Bananas are the best energy food. Eating one banana before exercise can give you a sustained energy source. It also improves your gym time. The fiber present in bananas helps to improve digestion. It also provides high potassium that helps heart health.
How To Add In Your Diet
Prepare a banana smoothie and eat breakfast. Or include bananas in your salad. Even simpler, eat bananas for breakfast.
Chickpeas
- Carbohydrates – 45 grams
- Serving size – 164 grams
- DV% – 15%
Chickpeas are the best source of protein. One cup of chickpeas provides 15 gm of nutrients. Different nutrients like manganese and folate. Folate helps brain cell signals and manganese help with bone development and wound healing.
How To Add In Your Diet
Sprinkle some chickpeas over salad or include whole chickpeas in evening soup. You can also try mashed chickpeas in the sandwiches in place of mayonnaise.
Nuts
- Serving size – 144 grams
- Carbohydrates – 32 grams
- DV% – 11%
Nuts include cashews, almonds, pecans, walnuts, etc. Nuts are also rich in minerals like manganese, magnesium, and vitamin E, which are essential for complete health.
How To Add In Your Diet
You can get one cup of nuts in the morning. Or include them in your breakfast cereal or smoothie.
Sweet Potato
- Carbohydrates – 27 grams
- Serving size – 133 grams
- DV% – 9%
Sweet potatoes consist of plenty of vitamin A that is beta carotene. One medium sweet potato consists of 400% of everyday vitamin value. They consist of more nutrients with some calories as compared to the normal potato. The vitamin A in the sweet potato improves immunity, eye, and skin health.
How To Add In Your Diet
Including sweet potatoes in stews can be the best way to help them. You can also utilize mashed sweet potatoes with your favorite pie.
Oranges
- Serving size – 180 grams
- Carbohydrates – 21 grams
- DV% – 7%
Oranges are the best source of vitamin C, and they meet 130% of the everyday requirement of nutrients. One fruit consists of 170 phytochemicals and more than 60-flavonoids. Vitamin C stops cancer and boosts heart health. It also works best in increasing skin health.
How To Add In Your Diet
Having one glass of orange juice in the morning with your breakfast can work best. You can even consume a whole orange or toss with some chopped pieces into your yogurt or salad.
Berries
- Carbohydrates – 17 grams
- Serving size – 150 grams
- DV% – 6%
The berries include a combination of strawberries, blueberries, blackberries, and raspberries. Berries are the best source of low sodium, vitamin C, saturated fat, and cholesterol. Regularly consuming berries helps to increase immunity and help eye health.
How To Add In Your Diet
Add berries to your morning breakfast cereal. You can also consume them with yogurt. Even add in morning or evening smoothies.
Grapefruit
Carbohydrates – 19 grams
Serving size – 230 grams
DV% – 6%
Another benefit of grapefruit is it has low in calorie but provide high nutrients. The vitamin C present in grapefruit improves immunity, and fiber helps in weight loss. The fruit can stop insulin resistance and manage diabetes. Grapefruit also provide citric acid, which stops kidney stones.
How To Add In Your Diet
You can include grapefruit in a snack or eat it as an alternative to desserts. Or blend it into your smoothie.
Apples
Carbohydrates – 17 grams
Serving size – 125 grams
DV% – 6%
Apple has high antioxidants and dietary fiber. It helps to boost health and improve eye and brain health. Eating apple also prevents stroke and dementia. Apples also prevent breast cancer.
How To Add In Your Diet
A whole apple is the best way to start your day. Or chop and include the slices in oats or cornflakes breakfast.
Watermelons
- Carbohydrates – 12 grams
- Serving size – 154 grams
- DV% – 4%
Additionally providing enough amount of carbohydrates, watermelons also help in hydration. It is especially beneficial during summers. Watermelon also has rich carotenoids like beta-carotene and lycopene that improve visions health and immunity. The fruit also helps to lower oxidative stress and inflammation.
How To Add In Your Diet
You can eat fruit slices in evening snacks. Prepare juice and consume it for breakfast.
Beetroot
Carbohydrates – 13 grams
Serving size – 136 grams
DV% – 4%
Beetroot consists of nitrates that can help muscle power, particularly in patients with a heart problems. These nitrates also promote workout performance. They also improve blood rise to the brain and prevent dementia.
How To Add In Your Diet
Beetroot juice can be a good addition to your daily routine. Even including chopped beets in a vegetable salad can also work well.
Brown Bread
Carbohydrates – 12 grams
Serving size – 28 grams
DV% – 4%
Brown bread is the best source of fiber. It can increase the bulk in the stool and stop digestive problems like constipation. Brown bread can also lower heart disease risk and weight gain since fiber has helped to reduce cholesterol levels.
It also has vitamin B and magnesium that boost brain health.
How To Add In Your Diet
Add it to your morning breakfast with one cheese slice or some butter.
Carrots
- Carbohydrates – 12 grams
- Serving size – 128 grams
- DV% – 4%
Carrot has rich antioxidants like beta carotenoids, which lower oxidative stress and inflammation and help to stop a range of cancers.
How To Add In Your Diet
Consuming carrots steamed or raw provide the highest nutritional value. You can also shred carrots and add in salads.
White Rice
- Carbohydrates – 148 grams
- Serving size – 185 grams
- DV% – 49%
It is the best calorie source. One cup consists of 165 calories. Though reduced in minerals and vitamins, white rice consists of rich iron and magnesium. The iron present in white rice can boost healthy blood cell function while the manganese creates essential enzymes for developing bones. However, white rice has rich in carbohydrates
How To Add In Your Diet
You can combine white rice and yogurt with pickles in your favorite lunch.
White Bread
- Carbohydrates – 23 grams
- Serving size – 45 grams
- DV% – 8%
White bread helps to boost good gut bacteria.
However, do not eat regular white bread. As research suggests consuming more than 3-4 slices of white bread can improve gradual weight loss. However, white bread is not a highly suggested source of carbohydrates.Â
How To Add In Your Diet
You can eat toast with some omelet or cheese for breakfast with rich carbs foods. Foods present in your kitchen.
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Carbohydrates – Good or Bad?
Carbohydrate trends are famous these days. To understand this feeling, we need to know the types of carbohydrates such as refined and whole. There are complex and simple carbohydrates.
Whole carbs are unprocessed and natural. They consist of natural fiber in food. For example, add potatoes, whole fruit, and whole grains, etc.
Refined carbs are processed and have natural fiber stripped out.
For example, add a sugar-sweetened drink, pastries, white bread, and white rice, etc.
Eating refined carbohydrates is linked with serious health problems like obesity and diabetes. They cause major sugar increase when eaten. That could cause you to feel good in the starting, but the subsequent crash can cause fatigue.
This slowly induces cravings for more carbs (unhealthy carb) foods.
The blood sugar spike might help you. Refined carbs also consist of low or no nutrients. They have empty calories. But whole carbs are healthy fiber and full nutrients.
Hence, it simply causes no sense to
harm carbohydrates completely because processed variety is a health risk.
There is different research to back up this. Some research proves that high fiber carbohydrates like whole grains, vegetables, and fruits, improve metabolic health offer good health benefits. Carbs do not cause obesity, but refined carbs do so.
What are Simple and Complex Carbs
Carbohydrates are only sugars, starches, and fibers present in food. Sugars are simple carbs and they are bad. Simple carbs are nutritious. Some of these might present in milk naturally, but most of the simple carbs are included in processed foods. Some of these have high fructose corn syrup, raw sugar, glucose, brown sugar, and sucrose, and other fruit juice concentrate.
Some of the simple carb foods you must skip are baked soda and packaged cookies. Even breakfast cereal can consist of simple carbs. Adding carb-rich foods to breakfast is an easy and healthy idea.
But remember that complex carb could also have refined things. Avoid these refined foods, including white rice, wheat flour, etc.
Good CarbsÂ
- Whole fruits
- All vegetables
- Nuts
- Seeds
- Whole grains
- Legumes
- Tubers
Starches and fibers are complex carbs, and they are very healthy. More complex carbs are better ones. Some of the complex carbs include vegetables, fruits, whole grains, beans, and nuts and cereal, corn, rice, oats, and whole wheat bread.
These are the complex carbohydrate foods you must add to the diet. These are healthy carbs.
If you are trying to limit carbohydrates in your diet, keep a watch over tubers, whole grains, legumes, and high sugar fruits. Talk to your physician.Â
Bad Carbs
- Fruit juices (not readymade)
- Sugary drinks
- Pastries and cakes
- White bread
- Potato chips and French fries
- Ice cream
- Chocolates and candies
- White rice
Try to add white bread and white rice in a limited quantity because they are unhealthy carbs.