Are you looking for high-carb foods that can help with weight gain, provide a good energy source for your day, or serve as a pre-workout snack? If so, we have plenty of options for you to check out!
This blog has many good choices for keeping your carb diet clean.
High-carb foods are often blamed for weight gain, heart disease, and diabetes. However, choosing healthy carbohydrates is essential to keep your energy levels in check. Removing good carbs from your diet can make you feel tired. A very low-carb Diet is not always the healthiest option, but moderation is the key. It’s important to pick the right carbs over processed and refined carbs because they have little to no nutritional value.
This blog discusses 18 healthy high-carb foods in depth and their health benefits. Let’s read how these carb-rich foods can energise your body!
High carb food options arranged in a colourful display
What are some nutritious high-carb foods to add to your diet?
Carbohydrates are essential for energy and maintaining a healthy diet. Foods that are high in carbs offer nutrients and fibre, which can improve energy and performance. Check out 17 nutritious, high-carb foods such as bananas, corn, brown rice, and oats to live a healthier and more active life.
1. Sweet potatoes
A roasted sweet potato with a crispy exterior and a soft, fluffy inside
Sweet potatoes are a delicious and flexible root vegetable. They are high in fibre and are a healthy food to add to your diet. They have antioxidants like beta-carotene, which helps protect your cells from harm. These nutrients and antioxidants help you feel full and provide lasting energy all day.
They can help with digestion, manage blood sugar levels, and improve heart health. However, the way you cook them affects their nutrition. Baking or boiling sweet potatoes retains more nutrients than deep frying them.
You can also check our sweet potato with garlic recipe.
2. Brown rice
A bowl of cooked brown rice with a chewy texture
Brown rice is a good choice for a high-carb diet, contributing positively to your daily carb intake. It can also help you with weight loss. Unlike white rice, it is less processed and keeps your energy levels in check. Moreover, brown rice contains antioxidants that help protect your cells from damage and inflammation in your body. A cup of cooked brown rice has about 45.8g of carbohydrates and provides steady energy. Including it in your diet before your workout can also help you with intense physical activity.
Brown rice has a low glycemic index and won’t raise blood sugar levels as fast as white rice. So, it’s an excellent option for people with diabetes or on a weight loss journey. Adding brown rice to your meals can give you a steady and lasting energy source throughout the day.
Also, read about the brown rice pulao recipe.
3. Quinoa
A bowl of cooked quinoa garnished with fresh herbs
Quinoa is very popular among health fans because it is also a protein powerhouse. It is not a grain but a pseudocereal rich in carbohydrates, protein, fibre, and essential minerals. It has a particular combination of dietary fibres and complete protein. In addition, it contains all essential amino acids that improve your immune system, help in muscle development, and increase energy levels to take on the day.
Quinoa is a healthy and flexible food that can be added to meals as a side dish. You can use it on salads or swap it for pasta and rice. Eating quinoa can boost your health and make you feel more energetic throughout the day.
Check out the quinoa idli recipe.
4. Oats
A bowl of rolled oats topped with milk, cinnamon, and honey
Whole-grain oats are full of essential vitamins, minerals, and antioxidants. It can be a great addition to your diet. Plus, their high amount of complex carbohydrates and protein gives you lasting energy all day.
Oats have beta-glucan fibre that helps lower cholesterol and blood sugar levels. They fill you up more than other grains, which aids in weight management and keeps your gut healthy. Eating a bowl of oats mixed with nuts or fruits in the morning gives you steady energy. It’s one of the best high-carb foods, rich in complex carbs, that supports an active lifestyle and helps stop blood sugar spikes.
Please read about delicious oats recipes for dinner delights on our website to get more oats-related recipe ideas.
5. Bananas
A close-up of a peeled and half-eaten banana
Do you remember being late for school? Your mother would quickly give you a banana if there were no time for breakfast. Bananas are a perfect mess-free, quick-carb snack. They are one of the best high-carb foods for people of all ages.
Bananas are a good source of carbohydrates and provide essential fuel for your body all day. This fruit has two types of carbs, simple sugars and dietary fibre, and is also rich in potassium and helps with digestion. This makes them an excellent choice for a snack before or even after exercise if your body feels drained. As bananas ripen, their starch becomes natural sugars, giving them a sweeter taste. Less ripe bananas have more resistant starch than the fully ripe ones. You can enjoy bananas or add them to smoothies or oatmeal. You can also try super relishing banana recipes such as banana walnut bread, raw banana cutlet, and more.
6. Corn
A single ear of corn with vibrant yellow kernels and green husks
Corn is a versatile, high-carb food rich in essential nutrients. It can be enjoyed boiled or in salads for flavour and valuable carbohydrates. It’s an excellent choice for vegetarian diets, and adding corn to meals ensures a well-rounded intake of B vitamins, antioxidants, proteins, and minerals.
Adding corn to your meals brings a delicious flavour and provides valuable nutrients. Whether you enjoy grilled corn on the cob or a comforting bowl of corn salad or soup, including corn in your diet can help ensure you get a well-rounded mix of carbohydrates and essential nutrients. It is one of the tastiest high-carb foods, even when boiled. You can enjoy it boiled or mixed in salads.
7. Lentils
A plate of lentils topped with chopped tomatoes and coriander
Lentils are one of the healthiest legumes you can add to your meals. They’re packed with carbs, protein, and fibre, making them a fantastic choice for various dishes. You can easily toss them into soups, stews, salads, or curries for a delicious and nutritious boost.
Lentils are excellent because of their low glycemic index, which helps keep blood sugar levels steady—an excellent choice for those with diabetes. Adding lentils to your soups, salads, wraps, or casseroles is a simple way to make your diet healthier while keeping your energy levels up throughout the day.
Also Read: 20 Easy Diabetic Dinner Recipes Indian Cuisine
8. Beetroots
A bowl of beetroots garnished with fresh herbs
Beetroots, or beets, are incredibly nutritious root vegetables loaded with carbs, fibre, vitamins, and antioxidants that help neutralise or fight the effects of harmful free radicals. While they have fewer carbs than starchy veggies, they still provide a good amount, mostly from natural sugars and fibre. This combination gives you a quick energy boost and helps keep you feeling full for longer.
There are immense health benefits of beetroot. They are rich in inorganic nitrates, which the body converts to nitric oxide. This process helps lower BP levels and reduces the risk of various harmful diseases. Beets are packed with vitamins, minerals, antioxidants, and other beneficial plant compounds so they can support heart health, strengthen the immune system, and provide steady energy.
9. Dates
A bowl of dates filled with nuts and seeds
Dates are a fantastic natural energy booster. Rich in carbohydrates and fibre, they’re loaded with essential nutrients that do wonders for your body. The natural sugars in dates provide a quick energy lift, while their fibre content supports digestion. Moreover, it can help manage cholesterol levels and reduce the risk of heart disease.
Dates are also packed with crucial minerals like potassium, magnesium, and copper—vital for heart health and keeping your body functioning smoothly. Dates have numerous health benefits and are perfect for your sweet tooth cravings as well, especially for those following a strict diet.
10. Raisins
A handful of raisins, both dark and golden varieties
Raisins are a tasty and nutritious way to add more carbohydrates and energy to your diet. They’re packed with natural sugars, fibre, and essential nutrients for your body. Eating 40-50 grams of raisins each day can support heart health and help lower blood pressure if eaten in moderation.
Raisins are versatile and delicious snacks packed with nutrition and natural sweetness. They are rich in antioxidants and potassium, which help control blood pressure and heart function. Soaked raisins can be enjoyed mixed with other nuts or paired with high-carb foods like oats, yoghurt, or even some salads for a sweet treat.
Also Read: Perfect Oatmeal Raisin Cookies Recipe
11. Chickpeas
A bowl of boiled chickpeas
Chickpeas are one of the most nutritious and healthy high-carb foods. You can also mix kidney beans and chickpeas and make a relishing salad. They’re an excellent way to boost your meals’ natural energy. Chickpeas are packed with plant-based protein and help with muscle growth and recovery, making them a perfect choice for people who want to follow a healthy diet or are looking for post-workout foods.
Adding chickpeas to your diet can boost your energy levels for workouts and everyday tasks that require high energy levels. They’re also incredibly versatile—toss them into salads, blend them into hummus, or add them to various dishes. Regularly eating chickpeas can benefit your heart and digestion while providing sustained energy and balanced nutrition, all of which contribute to a healthier, more energetic you.
12. Peas
A plate of steamed chickpeas topped with pepper
Peas are a fantastic starchy vegetable that provides a solid boost of carbohydrates to keep your energy up. They’re rich in fibre and protein, and their essential nutrients make them a healthier meal choice.
Peas are an excellent energy booster packed with fibre, aiding weight management by keeping you full longer. They are also rich in vitamins like A, C, and B and plant-based protein. This combination makes them great for your skin, boosts your immune system, supports your nervous system, and helps tissue repair and growth.
13. Whole wheat bread
A loaf of whole wheat bread topped with oats
Whole wheat bread is a fantastic high-carb food. It’s packed with carbohydrates, dietary fibre, and essential nutrients, making it an excellent choice for maintaining energy levels throughout the day—whether before a workout or to power you through your day.
Compared to white bread, whole wheat bread has complex carbohydrates that digest slowly, helping avoid sudden blood sugar spikes. It’s also packed with fibre, which aids digestion and supports regular bowel movements. Adding whole wheat bread to your diet is a simple way to enjoy a steady and healthy energy boost.
14. Oranges
A basket full of oranges, their vibrant orange colour contrasting beautifully with the green leaves
Oranges are packed with carbohydrates and essential nutrients, making them ideal for increasing energy levels before your workout. Also, eating an orange is much healthier than drinking orange juice. The juice contains more sugar and can spike blood sugar levels more quickly than eating an orange. Moreover, a 100-gram serving of oranges contains about 15.5 grams of carbohydrates, mostly from natural sugars and fibre. Oranges are also rich in vitamin C and antioxidants, which are good for skin and gut health.
Oranges are great for heart health, helping to lower blood pressure and prevent kidney stones. They also aid in iron absorption, which is essential for fighting anaemia. Including oranges in your diet regularly is a tasty way to get the carbs you need while boosting your overall health.
15. Farro
A colourful salad made with farro, roasted veggies, and grated cheese, served in a rustic bowl
Recently, more people have begun to enjoy this ancient grain. It is rich in carbohydrates and offers many health benefits. This healthy grain gives you energy and has a unique nutty flavour.
Farro is a versatile grain used in different dishes, such as salads, soups, and desserts. It can replace rice or add a unique texture to your meals. The carbohydrate content in farro provides energy that lasts throughout the day.
16. Blueberries
A bowl full of blueberries garnished with leaves
Blueberries are a fantastic superfood. They are full of carbohydrates, vitamin C, and antioxidants. A serving of 100 grams has 14.5 grams of carbohydrates, which gives you a quick energy boost. Most of the carbs in blueberries come from natural sugar and fibre.
Blueberries are a superfood that helps you manage your blood pressure levels, prevents heart disease, and improves memory. You can eat blueberries as a snack, mix them in cereal, put them in salads, or blend them into smoothies to feel healthier and boost your energy. Also, if you’re craving something sweet while on a diet, consider including healthy options like berry muffins or overnight oats loaded with berries. These choices offer a good balance of protein, antioxidants, vitamins, and carbs, satisfying your sweet tooth with a nutritious twist.
17. Barley
Barley soup with veggies and garnished with coriander
Barley is a well-known cereal grain and one of the high-carb foods to include in your diet. It is one of the breakfast cereals with a high amount of carbohydrates. Barley is packed with essential nutrients and is an excellent source of fibre. When you eat one cup of hulled barley, it gives you steady energy all day long. The fibre in barley is perfect for digestion. It can also help you feel full for a longer time, which helps manage weight.
Including barley in your meals can give you a steady energy boost. Add barley to salads, soups, cereal bars, and desserts. This tiny grain will make your food taste better and add health benefits. The grams of fibre in barley can help support a healthy digestive system. It can also keep you feeling full for a longer time.
Take Away
Fueling your body with high-carb foods can make you feel great and support your overall health, both inside and out. Fruits like bananas and oranges are great options. Whole grains such as brown rice and oats provide energy as well. Legumes, including kidney beans and chickpeas, are healthy carbs that give you energy. These foods contain fibre, protein, vitamins, and antioxidants, which are suitable for your health. Vegetables like sweet potatoes, peas, and whole wheat bread have many nutrients, not just carbs.
Including high-carb foods in your meals can give you essential nutrients and help you follow a balanced diet. If you’re looking for more food-related articles, culinary insights, or delicious recipes, be sure to visit our website.
Frequently Asked Questions
Are all high-carb foods good for boosting energy?
Not all high-carb foods will give you more energy. Processed foods that have refined carbs can make you feel tired fast. In contrast, whole foods with complex carbohydrates provide lasting energy. It is crucial to choose high-carb foods carefully. Processed high-carb foods can lead to weight gain and health problems like diabetes and obesity.
How can I effectively include these high-carb foods to boost energy levels?
When you add high-carb foods to your diet for lasting energy, think about using healthy choices like sweet potatoes, bananas, and whole grains. You can mix these carbs with lean proteins and high-fibre foods. This combination will help you make balanced meals that keep your energy steady all day. What foods have the most carbs?
What foods are highest in carbs?
Foods with many carbs include rice, wheat, sugar, pastries, soda, and fast food like burgers and pizza. Instead, you should pay more attention to healthier, high-carb options. Fruits, whole grains, legumes, and starchy vegetables are packed with better nutrients and are a good choice.
