High Carb Foods That Are Incredibly Healthy

The endless options of low-calorie, low-carb, high fibre, gluten free, low-fat foods with a multitude of opinions put out by F&B companies, is actually causing a frenzy in everyone’s mind on what we should eat and what we should not.

So let’s break it down in a simple way to understand what we should be eating.

We need three macronutrients to maintain a healthy and balanced diet —

protein, fats and carbohydrates.

Unfortunately, carbohydrates (carbs) are the most misunderstood macronutrient of the three.

Carbs have the worst reputation when it comes to foods to eat. It’s a common misconception that carbs cause weight gain, type 2 diabetes and are overall bad for your health. However truth be told, Carbohydrates give our bodies fuel and energy to function efficiently. While low carb diets can be beneficial for some people, there’s absolutely no reason to eliminate this food group from your diet. Many nutrient-dense, fibre-rich carbohydrates are actually very good for you.

Most foods contain carbs in some form, carbs in the form of sugar or in the form of fibre, of which fibre is obviously better for your health.

There are three types of carbs —

• Starch like potatoes, grains and bread. They are usually plant based.
• Sugar can be found in natural sources like fruits or refined foods like soda, candy or baked goods.
• Fibre isn’t actually absorbed by the body. It is a tool to keep your digestive system on track and running smoothly.

Here are some high carb foods that are incredibly healthy and you should include in your diet —

Cereals and Grains —

1.  Quinoa- Quinoa has gained popularity in the last decade. It is a nutritious seed that is often classified as a pseudocereal, prepared and eaten like a grain. Cooked quinoa is 70% carbs, making it a high carb food but a healthy one. It’s also a good source of protein and fibre making it a healthy favourite. Quinoa is gluten free, versatile and very easy to prepare.
2. Brown rice- All white rice was once brown rice. The grain is still in its fibrous state when it is brown. Brown rice is chewier and nuttier than white rice but it is definitely much healthier. Opt for brown over white rice, if you’re a rice lover like me.
3. Oats- This marvellously healthy and gluten free whole grain is a good source of vitamins, minerals, fibre, protein and antioxidants. Eating oats can keep you satiated for a long period of time. Oats are known to help lower cholesterol and blood sugar. This breakfast staple is better if it is rolled or old fashioned instead of in the form of steel cut or minute oats.
4. Buckwheat- buckwheat is also considered a pseudocereal. Despite its name, buckwheat is not related to wheat and is even gluten free. Raw buckwheat is more carb heavy than cooked buckwheat groats. Very nutritious, full of fibre, protein, vitamins and minerals, eating buckwheat is beneficial for heart health and blood sugar regulation. Buckwheat is a large seed that looks like a grain. It can be cooked into noodles, made into a flour for rotis, cakes, pancakes, boiled to eat as a rice substitute or even eaten raw.
5. Barley- Don’t be fooled by the sugary concentrate of lemon barley water or beer, they don’t contain the nutritional benefits of eating barley as a whole grain. Barley comes in two forms- hulled and pearled. This heart-healthy grain can be a great addition to salads, as a rice substitute or eaten on its own.

 Legumes —

1.  Lentils- Dal or lentils is cooked every single day in most Indian households. It is full of protein, fibre, iron and folate. It’s available in different varieties like brown lentils (kala dal), split green lentils (hara moong), yellow split lentils (yellow moong), red lentils and orange lentils (masoor and toor dal). This versatile food can be made into sauces, curries, soups, as a stir fry or a salad ingredient .
2.  Beans- There are many types of beans like kidney beans (rajma), chickpeas (kabuli channa), black-eyed peas (chawli), soy beans, edamame, black beans, lima beans and flat beans. Each one is full of fibre, folate, protein and potassium and they’re fat free! You can buy them canned or dry and add them to curries, dips, spreads, soups, stews, salads and pastas. Go easy if you’re adding beans to your diet for the first time as too much of it can cause bloating and gas. Try soaking your beans overnight to remove some of the heat.

 Fruits & Veggies —

1.  Potatoes- This delicious tuber is rich in vitamin A, starch, sugar, fat and vitamin C. They’re also full of antioxidants, which are compounds that help neutralise free radicals in your body and protect it. Let’s cut to the chase- If you are wondering whether you should eat white or sweet potatoes, the answer is do whatever you please. Just keep in mind that the way you prepare this root veggie is what determines its nutritional value.
2. Beets- This non starchy vegetable is packed with nutritional goodness. Typically not considered a carb, it is a must to add to your diet for all its health benefits.
3. Bananas- One of the most popular fruits, bananas are high in carbs. Its nutritional value is great for health. Bananas can be incorporated in different recipes or eaten plain as a quick snack. This high-carb fruit has a bad reputation but it can do wonders for your health by lowering your blood pressure and improving your heart health.
4. Grapefruit- This citrus fruit contains 8% carbs and is rich in vitamins, minerals and antioxidants. Grapefruit enhances your heart health and helps you manage your blood sugar levels. Try to add this fruit to your diet either in a salad or eating it raw.
5. Apples- Tart and crisp, apples are available in many colours, sizes and flavours with each one full of vitamins and minerals. Apples do contain carbs but let me assure you, it’s healthy carbs. Eating apples is one of the best things you can do for your body.
6.  Oranges- The most popular citrus fruit, oranges do contain carbohydrates. Lucky for you, these carbs are considered to be healthy and a must if you can get your hands on them.
7. Berries- All types of berries are good sources of complex carbs and are packed with nutrients. Whether you opt for fresh, frozen or dried, berries can elevate any dish or even be eaten simply as a snack. Don’t shy away from berries when it comes to healthy eating!

High carb foods to limit or avoid —

Avoiding refined carbohydrates with little or no nutritional content is essential. Here are some carbs to run away from-

1. Candy or processed sugar
2. Sugary breakfast cereals
3. White pasta, white bread and refined white rice
4. Cookies, muffins, and other baked products
5. Artificially flavoured and sweetened yogurt
6. Potato chips
7. Sugary juices and sodas with high fructose corn syrup and sugar content
8. Processed foods

Things to keep in mind —

It’s a myth that all carbs are unhealthy.

A balanced diet should always include carbohydrates, proteins and fats.

Opt for whole grain carbs instead of refined carbs. Keep this in mind when you go grocery shopping.

Do not introduce new foods into your diet all at once. Do it gradually so as to avoid any unforeseen reaction.

Lastly, focus on eating the more nutritious carbs you enjoy instead of forcing yourself to eat foods that don’t appeal to you just because they are considered “healthy”.

Having a healthy relationship to food is so important to build a sustainable and healthy lifelong diet for yourself.