10 High Carb Foods That Are Surprisingly Healthy

Low-carb and no-carb diets have gained popularity in recent years. And, as some folks have found weight loss success in omitting this entire macronutrient, carbohydrates have consequently gotten a pretty bad name.

The problem here is that carbs aren’t just an obscure, little-known, or unneeded nutrient.

enjoy knowing they are loaded with benefits for your body!

Let’s take a look at the top 10 here…

1- Sweet Potatoes

Being in the midst of the holiday season, sweet potatoes seem to be available in abundance, so load up your shopping cart and let’s see what this delicious carbohydrate has to offer!

Mashed sweet potatoes, skin included, contain 23 grams of carbs per ½ cup.

Possibly their most notable benefit comes from their antioxidant content, as this aspect of the sweet potato benefits your body by combatting damage caused by free radicals, thereby reducing your risk of disease with each enjoyed serving.

Sweet potatoes are also loaded with potassium and vitamins A and C, which boasts the following benefits:

proper immune system functioning

help with wound healing

maintaining the health of bones, teeth, and cartilage

helps your body absorb iron properly

aids in the growth, development, and repair of tissue

reduces the risk of cancer

helps protect against night blindness and promotes overall visual health

reduces acne

2- Quinoa

Yum! This grain…or seed…is not only a high-carb health powerhouse, but it’s also incredibly versatile!

My favorite way to use quinoa is as a binder in ground chicken meatloaf (sub for breadcrumbs in a traditional meatloaf recipe and add your favorite veggies too…you’re welcome!), but you can also use it as a salad filler, breakfast cereal, or even to “beef” up your burgers.

High in fiber and protein, one (very filling) cooked cup of quinoa contains 39.4 grams of carbohydrates.

Full of phosphorus, magnesium, and potassium, quinoa can help your body fight inflammation, regulate fluids, lower blood pressure, control blood sugar, and promote healthy bones and teeth.

Quinoa is also a great option for those looking for gluten-free carb options.

3- Beets

One cup of raw beets contains 13 grams of carbs. Yes, I did say raw.

Beets are root vegetables that can be consumed raw or cooked.

Beets contain inorganic nitrates that have been linked to improved heart health. And, they are loaded with potassium, vitamin A, folate, and calcium, which boast combined benefits such as:

reduced risk of disease

lowered blood pressure

better exercise performance (reduced oxygen usage)

healthy blood flow/circulation

cell regeneration

proper immune function

reduced cognitive decline

4- Oats

Your healthiest oat options include old-fashioned oats and steel-cut oats. These varieties contain roughly 54 grams of carbs per cup of raw oats.

Oats are most often noted for their benefits to the health of your heart, and it’s no wonder!

Oats contain soluble fiber, and research shows this type of fiber may reduce LDL or “bad” cholesterol.

Soluble fiber can also decrease the amount of cholesterol absorbed into your bloodstream.

Regularly eating oats is associated with a reduced risk of clogged arteries.

Eating oats can also lower blood sugar levels in patients with type 2 diabetes.

As weight management plays a role in reducing the risk of heart disease, the satiating aspect of oats has been known to help people lose weight, thus improving heart health.

5- Corn

Enjoyed especially during the summer months, (corn on the cob anyone?) corn provides benefits to both blood sugar and blood pressure levels.

One-half cup of corn contains roughly 25 grams of carbohydrates, and it also supplies a healthy dose of vitamin C to benefit your immune system, protect against cancer, and boost the health of your eyes as well as your bones and teeth.

6- Buckwheat

Don’t let the name fool you, no fear of gluten here as buckwheat is not related to wheat and therefore does not contain gluten.

Cooked buckwheat does however contain around 20 grams of carbs per half-cup and is a good source of protein and fiber.

Even better, buckwheat contains more disease-fighting antioxidants than any other grain!

And, research shows buckwheat to be highly beneficial when it comes to regulating blood sugar and enhancing the health of your heart.

7- Bananas

Vegetables and grains aren’t the only super healthy carbs.

When your sweet tooth is driving your meal or snack choices, opting for a banana as a high-carb sweet treat can benefit your body due to its rich potassium, vitamin A, and vitamin C content.

A medium-sized banana contains close to 27 grams of carbohydrates, but those vitamins and potassium can improve your immune system and boost the health of your heart.

And, bananas also contain prebiotic compounds which help to feed the good bacteria in your gut, ensuring (again) a healthy immune system while also decreasing inflammation and aiding indigestion.

To gain more starch as opposed to sugar, consume bananas before they get too ripe (look for more green and less dark yellow or brown on the banana).

8- Brown Rice

Many people love the addition of rice to balance out a dish, and here’s how the switch to brown rice over white rice can boost the health of your body.

White rice has a higher glycemic index than brown rice, causing a spike in your blood sugar. And, it is considered an “empty” carbohydrate as it has essentially been stripped of its health-boosting nutrients.

At 36 grams of carbs per one cup cooked, brown rice contains all parts of the grain: the bran, germ, and endosperm. And, this whole food nutrient-rich package has been shown to:

improve blood sugar levels

reduce the risk of heart disease

aid in weight management (due to its satiating property)

reduce inflammation

fight disease

9- Apples

Another fix for your sweet tooth, apples are a delicious treat that doubles as an energy booster!

One medium apple contains roughly 14–16 grams of carbohydrates.

With so many varieties to choose from, “an apple a day keeps the doctor away” by improving blood sugar, heart health, and reducing the risk of certain cancers.

These benefits stem from the apple’s vitamin C and antioxidant content, but be sure to keep the peeling on for added fiber as you enjoy your apple.

10- Lentils

Lentils can certainly pack a punch when it comes to carbs, containing nearly 40 grams per boiled cup. But, within that same serving, you’ll also be enjoying almost 18 grams of protein and a whopping 15 grams of fiber!

Also loaded with essential B vitamins, lentils provided benefits to your muscles and nervous system.

Eating on a budget? Lentils (and beans) are extremely wallet-friendly, costing only a fraction of the price of meat.

And, their nutrient profile makes them an excellent choice for those following a vegan or vegetarian diet.