Carbohydrates are the sugars, fibers, and starches that are found in vegetables, fruits, grains, and other milk products, but they are an essential nutritional component for a healthy life. They are the nutrients that provide fuel and energy for the central nervous system and working muscles. However, when taken in excess, they could be stored as fat. Here are some of the top sources of carbohydrate.
- Sugary foods and fruits
Candy, soft drinks, fruit juice and sweet desserts such as cake, are distinct sources of sugar.
Lots of fruits are naturally high in sugar, such as ripe bananas, orange, and figs. Bananas are made up of about 23% carbs (ripe or unripe), either in the form of starches or sugars.
Bananas are high in potassium, vitamin B6, and vitamin C. Bananas also contains potassium, which helps to lower blood pressure and improve heart health. Unripe bananas also contain resistant starch and pectin, which can improve digestive health
Orange includes 11.8% carbohydrate and a good source of fiber. It is rich in vitamin C, potassium, and antioxidants. Oranges help to improve heart health and help prevent kidney stones.
- flour, grains, and pasta
Any food made with flour, including bread, donuts, cakes, cookies, and pastries contain significant amounts of carbohydrates. Grains such as oats may be the healthiest whole grain food on the planet but it contains about 66% carbs, and nearly 11% of that is fiber. They are unusually high in dominant soluble fiber. It is an excellent source for lots of vitamins, minerals, and antioxidants, which helps in lowering cholesterol levels to prevent heart disease lowering cholesterol levels and also reduces blood sugar levels
Quinoa is another whole grain high in carbohydrates; it has 21.3% carbs, rich in many minerals and plant compounds that have linked to health benefits like improved blood sugar control
- Starchy Vegetables
Sweet potatoes and corn are examples of vegetables with high carbohydrate. Sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar, and fiber, and it is a rich source of vitamin A, vitamin C, and potassium. Sweet potatoes are also rich in antioxidants which helps to reduce oxidative damage and minimizes the risk of several diseases. Vegetables can be a good source of fiber.
- Beans and Legumes
The inclusion of beans on this list proves that there are plenty of healthy high carb foods out there. Cooked kidney beans contain 22.8% carbs, in the form of starches and fiber and have numerous health benefits, such as improved blood sugar control and reduced risk of colon cancer. Other legumes such as chickpeas contain 27.4% carbs, of which 8% is fiber and also helps to improved heart and digestive health.
Milk is another healthy high-carbohydrate food. Although it contains nutrients like calcium and vitamin B, milk is also high in sugar. But remember, soy milk is derived from soybeans, and beans are rich in complex carbohydrate.
The fact remains that some of the healthiest foods are high in carbohydrates. Although they should not be eaten in large quantities, if you’re on a low-carb diet, they are essential sources of nutrients. Whole-food sources of carbs are also incredibly healthy for most people.
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