Top 10 Healthy High Carb Foods
Written by Daisy Whitbread, MScNCarbohydrates are an essential part of a balanced diet, however, some popular diets have unfortunately given 'carbs' a bad reputation and even lead to a 'fear' of carbohydrate foods in recent years. A balanced diet should always include the three major food groups (carbohydrates,
proteins, and
fats). Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. Healthy carbohydrate food sources like whole grains and vegetables are also a key dietary source of
fiber, vitamins, and minerals. Choosing the right type of carbohydrates is important; the ones that should be avoided are the refined carbs, including white bread, white rice, white flour products and anything with added sugar. The following is a list of the top 10 healthy sources of carbohydrates to include in your diet.
Click here for a list of
high carb foods to avoid.
#1: Wholegrains (Pearled Barley, cooked)
| Carbohydrate 100g | Per cup (157g) | Per 1/2 cup (79g) |
| 28.2g | 44.3g | 22.2g |
Other Wholegrains High in Carbohydrate (grams per cup, cooked): Spelt (51.3g), Kamut (47.5g), Brown Rice (45.8g), Wholewheat Pasta (37.2g), Couscous (36.5g), Wild Rice (35g), Buckwheat Groats (33.5g), and Bulgur (33.8g).
Click to see complete nutrition facts.
#2: Alternative Grains (Millet, cooked)
| Carbohydrate 100g | Per cup (174g) | Per 1/2 cup (87g) |
| 23.7g | 41.2g | 20.6g |
Other Alternative Grains High in Carbohydrate (grams per cup, cooked): Teff (50g), Amaranth (46g), and Quinoa (39.4g).
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#3: Beans (Pinto Beans, cooked)
| Carbohydrate 100g | Per cup (171g) | Per tablespoon (11g) |
| 26.2g | 44.8g | 2.9g |
Other Beans High in Carbohydrate (grams per cup, cooked): Adzuki Beans (57g), Navy Beans (47.4g), Pink Beans (47.2g), Black Turtle Beans (45g), White Beans (44.9g), Yellow Beans (44.7g), Cranberry (Roman) Beans (43.3g), and Kidney Beans (40.4g).
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#4: Lentils (cooked)
| Carbohydrate 100g | Per cup (198g) | Per tablespoon (12g) |
| 20.1g | 39.9g | 2.4g |
Other Pulses High in Carbohydrate (grams per cup, cooked): Chickpeas (Garbanzo Beans) (27.4g), and Split Peas (41.4g).
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#5: Vegetables (Sweet Potatoes, cooked)
| Carbohydrate 100g | Per cup (200g) | Average Potato (114g) |
| 20.7g | 41.4g | 23.6g |
Other Vegetables High in Carbohydrate (grams per cup, cooked): Sweet Corn (31.3g), Parsnips (26.6g), Peas (25g), Succotash (24.4g), Butternut Squash (21.5g), Beets (17g), Rutabagas (Swede) (16.4g), Tomatoes (13.2), and Carrots (12.8g).
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#6: Fruit (Bananas)
| Carbohydrate 100g | Per cup, sliced (150g) | Per banana (118g) |
| 22.8g | 34.3g | 27g |
Other Fruit High in Carbohydrate (grams per piece or cup): Pomegranate (52.7g), Mango (50.3g), Grapes (27.3g), Pears (27.1g), Apples (25.1g), Cherries (22.1g), Blueberries (21.4g), Figs (12.3g), and Kiwi Fruit (10.1g).
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#7: Nuts and Seeds (Pumpkin Seeds)
| Carbohydrate 100g | Per cup (64g) | Per ounce (28g) |
| 53.8g | 34.4g | 15.1g |
Other Nuts and Seeds High in Carbohydrate (grams per ounce): Chestnuts (12.8g), Chia Seeds (11.8g), Cashew Nuts (9.2g), Pistachios (8.2g), Flaxseeds (8.1g), Sesame Seeds (7.2g), Sunflower Seeds (6.7g), and Almonds (6g).
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#8: Low Fat Dairy (Low Fat Cream Cheese)
| Carbohydrate 100g | Per cup (240g) | Per tablespoon (15g) |
| 8.1g | 19.5g | 1.2g |
Other Low Fat Dairy Products High in Carbohydrate (grams per cup): Low Fat Plain Yoghurt (17.2g), Skimmed Milk (12.2g), Semi-skimmed Milk (11.8g), Whole Milk (11.7g), Whole Milk Plain Yoghurt (11.4g), Cottage Cheese (10.8g), Low-Fat Mozzarella (8.4g), and Swiss Cheese (7.1g).
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#9: Healthy Carb-Rich Snacks (Brown Rice Cakes, with Sesame Seeds)
| Carbohydrate 100g | Per ounce (28g) | Per 2 cakes (18g) |
| 81.5g | 22.8g | 14.7g |
Other Carb-Rich Snacks High in Carbohydrate (grams per ounce): Rye Crackers (23g), Wholewheat Pretzels (22.8g), Corn Tortilla Chips (18.3g), Sweet Potato Chips (15.9g), Trail Mix (12.6g), Raw Food or Granola Bars (no refined sugar) (9.9g), Falafel (8.9g), and Mixed Nuts (7.1g).
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#10: Dried Fruit (Raisins)
| Carbohydrate 100g | Per cup (165g) | Per ounce (28g) |
| 79.2g | 130.6g | 22.2g |
Other Dried Fruit High in Carbohydrate (grams per ounce): Dates (21g), Currants (20.7g), Dried Pears (19.5g), Dried Apples (18.5g), Prunes and Dried Figs (17.9g),Dried Apricots (17.5g), and Dried Peaches (17.1g).
Click to see complete nutrition facts. *Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.
