15 High Carbohydrate For Indians
- 25 Aug, 2020
Carbohydrates are an essential component of the diet, and many high-carb foods provide excellent benefits for health. In recent decades there has been a great deal of negativity surrounding the carbs. However, they, along with protein and fats, are one of the main nutrients the body needs. Carbs are essential not only for proper survival and functioning but also for prosperity.
While refined carbs are processed and generally offer little to no nutritional value, unprocessed and whole carbohydrate food sources are generally nutritious and can be very healthy. We look at 15 high-carb foods in this article, and consider what they can do for your health.
Adding these high-carbon, healthy vegetables to a meal will boost its carbohydrate content:
1. Sweet Potatoes
Sweet potatoes are a favourite to be included in a variety of meals.One medium sweet potato baked on with the skin has 23.61 grams ( g) of carbohydrates. Sweet potatoes and vitamins A and C are an excellent source of potassium and. A study in 2015 found that some of the carbohydrate molecules in purple sweet potato may also benefit from antioxidants and antitumors.
Beetroots, or beets, are a sweet, purple root vegetable which can be eaten raw or cooked. One cup of raw beets contained 13 g of carbs. Beets have a high content of potassium , calcium, folate and vitamin A. They also supply people with inorganic nitrates that exist naturally, which may help heart protection.
Corn is a common vegetable that people will enjoy as a side dish year-round, on the cob or in a salad. A 100g measure of maize contains 25g of carbohydrates and 3.36g of protein. It also provides good vitamin C content. Maize is beneficial for blood sugar levels and high blood pressure according to a 2007 study.
Grains and pseudograins are the seeds of broadleaf plants and are great carbohydrate sources. Whole-grain varieties contain protein and nutrition, which have plenty of nutritional benefits. Grains are flexible and can make up the majority of many meals. People can incorporate the following healthy high-carb grains into their diet, rather than eating white rice and white bread:
Quinoa is a pseudo grain with a diet. It tastes similar to other grain types, and it can be cooked and consumed in the same manner by people. One cup of quinoa contains 39.41 g carbohydrates, 8.14 g protein, and a mere 1.61 g sugar content. Quinoa also has an abundance of minerals including magnesium, potassium and phosphorus. It may help people lose weight as quinoa is high in both fiber and protein. A 2010 rat research has shown that quinoa can also help regulate blood sugar levels.
5. Brown Rice
A popular side dish and a nutritious alternative to white rice is brown rice. One cup of brown rice is baked, with 36 g of carbohydrates. Even this plant is rich in antioxidants.
Oats represent one of the healthiest and most flexible whole grains. There are different varieties available including dried, steel cut and strong oats. A cup of old-fashioned rolled oats will contain 27g of carbohydrates, plus 5g of protein and 4g of sugar. Work has shown that oats can help the cardiovascular health of humans.
Fruits High in Carbon
Fruits are an excellent source of healthy carbohydrates, particularly the ones below:
Bananas are available widely and make for a convenient snack. One median banana produces 26.95 g of carbohydrates. Like sweet potatoes, potassium and vitamins A and C also abound. Bananas are healthy for heart protection and for reducing blood pressure due to their potassium content.
Apples are crunchy fruits that can be purchased in grocery stores year-round. They come in various varieties. One medium apple contains 25.13g of hydrocarbons. It also contains vitamins A and C, calcium, and protein. Apples could lower the risk of disease-related mortality, including cancer mortality, according to a study involving older women.
Mangoes are tropical sweet fruits.There are 24.72 g of carbohydrates in one cup of chopped mangoes. Mangoes also have a high content of vitamins A and C, potassium and fibre.Try to add mango chunks to the cereals or smoothies for breakfast. Mango is likewise nice to eat alone as a snack. When they bend mildly to gentle pressure they are able to feed.
Dried Fruits with a High Carbon Content
A selection of nutritious dried fruits can help people fulfill their everyday carbohydrate requirements. People can try to eat the following dried fruits alone as a snack, or add them to a meal or trail mix:
There are several date variations and of course they are sweet enough to be used as a light snack or dessert. One pitted Medjool date contains 17.99 g of carbohydrates. Also rich in fibre, calcium, phosphorus , potassium and vitamin
Raisins are dried grapes that may add taste and texture to cereal bars, salads, yogurts, that granola. One cup of raisins packs the carbohydrates in 129.48 g. Also containing minerals such as potassium , magnesium, phosphorus and calcium. Raisins are likewise a healthy source of antioxidants.
12. Goji Berries
Given its high antioxidant content, people refer to goji berries as superfood. One cup contains 32 g carbohydrates, and 5 g protein. Goji berries are a good source of vitamin A, too.
Pulses are rich in sugars, protein, and starch, such as beans and lentils. They are a great addition to any diet and can help people feel more full for a longer period.Try the balanced, high-carb pulses below:
13. Kidney Beans
Kidney beans are a part of the family of legumes. They are among the most common beans that are included in the diet. One cup of kidney beans contains 21g carbohydrates. They are also a decent source of protein and fibre, 6.99g per cup and 8.1g per cup. There is potassium and iron in these beans too. Intake of white or dark kidney beans may increase colon inflammation.
14. Garbanzo Beans
The garbanzo beans are also legumes, or chickpeas. They are the primary Hummus ingredient. One cup contains 19.01 g carbohydrates, and 5 g protein.Garbanzo beans are fibre- and calcium-rich. Results of the study suggest they may improve health and digestion in the heart.
Lentils are common legumes which are rich in protein. One cup of boiled lentils, along with 17.86 g protein and 15.6 g starch, contains 39.86 g carbohydrates.
High-Carb Foods to Limit or Avoid
People should restrict or eliminate processed carbohydrates which have little to no nutritional value for a balanced diet. High-carb foods which should be avoided by people include:
- sugary breakfast cereals
- white pasta
- white bread
- white rice
- cookies, muffins, and other baked products
- flavored and sweetened yogurt
- potato chips
- sugary juices
- foods and drinks with a high fructose corn syrup content
- foods and drinks high in refined sugar
- processed foods
The rule of thumb when it comes to carbs is to pick natural grains to skip packaged, refined carbohydrates. Whole grains rich in carbohydrates usually give the body plenty of vital nutrients and health benefits. People with a particular health problem or concern should speak with their doctor or registered dietitian to determine which high-carb foods are right for them. Lentils contain high levels of phosphorus, potassium , calcium, and folate which are High-carb diet to restrict or prevent.