If you are on a weight loss journey, you must have heard people suggesting that you cut down carbs from your diet. Carbs or carbohydrates often get a bad reputation for putting people off their weight loss journey, especially with the popularity of low-carb diets like keto. But let’s set the record straight – not all carbs are bad. According to nutritionist Nidhi Nigam, carbs are our brain’s first choice of energy to perform day-to-day activities. Moreover, carbohydrates have a protein-sparing effect, which means the protein content in it can help build muscles and repair your tissues. If you are on a weight loss journey but love carbs, don’t worry! We have created a list of 6 high carb foods that are also healthy, so they don’t affect your weight loss commitment.
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Here are 6 high-carbohydrate foods you should not skip from your weight loss diet
1. Sweet Potato
A beloved root vegetable in Indian kitchens, sweet potatoes are considered healthy for good reason. This vibrant vegetable is loaded with complex carbohydrates that can provide a sustained supply of energy. According to the official website of the United States Department of Agriculture (USDA), 100 grams of sweet potatoes contain 20.1 grams of carbohydrates. However, they are also rich in vitamin A, vitamin C, potassium, magnesium, and dietary fiber. According to a 2014 research paper published in the Journal of Medicinal Food, the antioxidants present in sweet potatoes can help reduce inflammation and improve overall health. So, the next time you have a craving for something starchy, try replacing your regular potato snack with a sweet potato snack.
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2. Brown rice
While many people use brown rice instead of white rice, some consider it unhealthy due to its high carbohydrate content. According to the USDA, 100 grams of brown rice contains about 25.6 grams of carbohydrates. However, unlike white rice, brown rice contains bran and germ which makes it more nutritious. According to a research paper published in the journal BMJ, brown rice may help lower blood sugar levels and reduce the risk of type 2 diabetes. Additionally, brown rice is high in magnesium and fiber, which may help your overall health. Its nutty flavor and chewy texture make it an ideal base for a variety of dishes, from pulao to biryani.
3. Bananas
A quick source of carbohydrates, bananas are sweet and delicious. According to the USDA, a medium-sized banana (118 grams) contains 26.9 grams of carbohydrates. But, bananas are also rich in potassium, protein, vitamin C, and dietary fiber. A research study published in The Open Sports Sciences Journal reports that bananas may help provide physical strength, and reduce oxidative stress. Its high dietary fiber content helps support a healthy digestive system. Plus, bananas’ natural sweetness makes them a great snack as a whole, or you can even add them to smoothies, shakes, or desserts.
4. Quinoa
Quinoa is gaining popularity among health-conscious people due to its impressive nutritional profile. The USDA’s official website shows that 100 grams of cooked quinoa provides 21.3 grams of carbohydrates. But, quinoa is also a great source of protein and fiber. According to a research paper published in the Open Access Macedonian Journal of Medical Sciences, quinoa is loaded with several minerals and plant compounds that may help improve your blood sugar levels and heart health. Plus, it’s gluten-free, making it a popular alternative to wheat.
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5. Oats
Oats are a great way to start the day and are a fantastic source of complex carbs and fiber. The USDA says that 100 grams of raw oats contain 67.7 grams of carbohydrates. According to a 2017 research paper published in the International Journal of Molecular Sciences, oats are particularly high in a fiber called oat beta-glucan, which is known to have anti-inflammatory, anti-obesity, and anti-allergic activities. A warm bowl of oatmeal can be extremely beneficial for your body, especially when combined with fruits, nuts, and a little honey.
6. Chickpeas
Chickpeas or chickpeas are loved for their taste and versatility. The USDA’s official website mentions that 100 grams of chickpeas give you 61 grams of carbohydrates. But, chickpeas are also rich in dietary fiber and protein, which helps keep you full and satisfied. Plus, chickpeas are a great source of plant-based protein, and provide many vitamins and minerals essential for our bodies. Whether you’re making a hearty chickpea curry or a protein-packed salad, chickpeas are a versatile addition to your diet.
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That being said, if you are trying to lose weight, you should not eliminate carbs from your diet, but rather control the quantity. Also, stay away from refined carbs like pasta and white bread. Remember, the key to a healthy body and diet is to eat a balanced diet.
