Healthy high carb foods

Carb or Carbohydrate is an essential nutrient for our body because it is converted into glucose, the primary energy source for our body. Carbohydrates are an important part of the daily diet.

There are three types of nutrients – Carbohydrates, Proteins and Fats. Carbohydrates are the largest group of compounds found in nature. They are usually made up of carbon, hydrogen and oxygen. It is easy to find carbohydrates in carbohydrate-rich foods such as cereal grains, fruits, vegetables, milk, canned foods, sugars and syrups, honey, syrups, beer etc.

7 Healthy High-Carb Foods

Carbs are an essential nutrient for life. But we have always blamed carbs for obesity. However, there are some healthy high-carb foods that can do wonders for us!

Beetroots

Beetroots are commonly known as beets. They are generally used in salads or can be cooked as well. Cooked beetroots contain 8% to 10% carbs, mainly from sugar and fibre.

Beetroots are a rich source of vitamins, minerals, antioxidants and other plant compounds. Other than these nutrients, beets are also rich in inorganic nitrates, which gets transformed into nitric oxide. Nitric oxide lowers our blood pressure and helps in preventing the risk of other health ailments.

Beetroot juice is famous among fitness enthusiasts because they are not only high in organic nitrates but also inorganic nitrates that can enhance physical performance during workouts. 

Oranges

Oranges are rich in fibre and are a good source of Vitamin C, Vitamin B, potassium, antioxidants, citric acid and other plant compounds.

Oranges contain 11.8% carbs and eating oranges can improve heart health. Oranges can prevent the risk of kidney stones and Anemia. 

Blueberries

Blueberries are a heavenly food because of their delicious taste. Blueberries are rich in plant compounds and antioxidants.

Blueberries mostly contain water and 14.3% carbs. They also contain high amounts of Vitamin C, Vitamin K, minerals and manganese.

Blueberries can improve memory power and protect our body from oxidative damage as well.

Grapes

Grape is a citrus fruit with about 9% to 10% carbs, Vitamins, Minerals and other plant compounds.

Grapes can improve metabolism which can help in reducing weight and insulin resistance.

Eating grapes can prevent kidney stones, high cholesterol and colon cancer.

Apples

"An apple a day keeps the doctor away!" Apples have a sweet flavour and crunchy texture containing 13% to 15% carbs. Apples are a rich source of vitamins, minerals, antioxidants and healthy plant compounds.

Apples can reduce the risk of heart diseases and some types of cancer as well.

Kidney Beans

Kidney beans, more commonly known as Rajma in India, are a good source of fibre and starches. These fibre and starches are the forms of carbs. Kidney beans contain about 22.8% carbs.

Kidney beans are also rich in Vitamins, Minerals, antioxidants like anthocyanins, isoflavones and other healthy plant compounds.

Eating kidney beans can improve blood sugar levels and reduce the risk of colon cancer.

It is recommended not to eat kidney beans in a raw state as they can be toxic for the body.

Chickpeas

Chickpeas are a part of the legume family. Chickpeas contain 27.4% carbs and 8% of which are in the form of fibre.

Chickpeas are a good source of plant-based protein and they contain Vitamin B and minerals, including iron and phosphorus.

Chickpeas can improve heart and digestive health. They can also prevent some type of cancers.

Why Should You Avoid Unhealthy High-Carb Foods?

Why should you avoid high carb foods? Be it the winter or summers, we all run around chasing high carb foods like pasta or burgers or pizzas. We just love these kinds of foods and can eat them all day. But, have you ever thought about how it will affect your health?

High sugar and carbohydrate foods are a big no-no as they lead to severe health issues such as obesity, high blood pressure, diabetes, heart diseases etc.

High carb food such as white rice, pasta, refined flour products leads to the accumulation of fat in the liver. The liver is an essential organ involved in metabolism and helps in clearing out toxins from the blood. So, if you are eating high carb foods regularly then the liver has to work hard and that can lead to the accumulation of fat in it. The accumulation of fat in the liver results in liver damage or fatty liver.

Though a diet with low carb content is not always recommended for everyone, there are a few who should stick to it to reap its benefits.

Since the year 2004, several types of research have proved that taking a high-carb diet is the main culprit behind the increasing number of diabetes cases around the world. Among these researches include The Nurses' Health Study and Health Professional Follow-up Study done by Harvard University. Research among 77,000 female nurses between 1980 to 2010 revealed that those who consume 160g or more of carbs a day increase their risk of developing diabetes by 20%.

Take Away 

Carbs are the main source of energy for our body. Carbohydrates are one of the three main macronutrients that our body needs. Carbohydrates are naturally present in different foods like grains, cereals, and veggies. Carbohydrates are our main fuel source. Our body can use them immediately to perform physical activities like running or weight training.

But, should they be taking up a major share of our diet? The answer is no. Taking high carb foods in excess is not only bad for your health but also increases your risks of developing certain diseases.