Carbohydrates often get a bad rap. Whether for their high calorie content or tendency to spike blood sugar, high-carb diets are often linked with weight gain and health conditions such as heart disease and type 2 diabetes.
However, while it’s true that many junk foods are high in carbs, these are often refined carbs, which are very different from whole, unrefined carbohydrates. In fact, many unrefined high-carb foods have impressive nutritional profiles.
With that said, here are 10 high-carb foods with powerful health benefits.
1. Dates
Approximate carb content per 100g: 75g
From their sweet taste to their powerful health benefits, there’s lots to love about dates. The majority of the calories in dates comes from carbohydrates, along with fibre, antioxidants, and plenty of vitamins and minerals like potassium, magnesium, copper, manganese, and vitamin B6.
Offering almost 7g of fibre per 100g serving, dates have been linked with improved gut health and reduced symptoms of constipation. For example, in this study, people who ate seven dates a day for 21 days experienced improved bowel movement frequency compared to those who didn’t eat dates.
Plus, research shows that dates have the highest antioxidant content of similar types of fruit, such as figs and dry plums. This includes antioxidants like flavonoids, which are linked with a reduced risk of conditions like diabetes, cancer, and Alzheimer’s disease.
Some of the most popular ways to eat dates include adding them to salads, smoothies, and baking recipes – or you can enjoy them as a tasty snack on their own. For more inspiration, check out these 6 creative ways to eat dates from Very Well Fit.
Note: Like many dried fruits, dates are higher in calories than fresh fruit, so it’s best to eat them in moderation.
2. Oats
Approximate carb content per 100g: 67g
Oats are a healthy and versatile high-carb food – containing more protein than most grains, as well as plenty of vitamins, minerals, and antioxidants.
They’re particularly rich in a type of fibre called beta glucan, which research has linked with lower cholesterol levels, improved immune function, and better blood sugar management.
In one study, consuming 3g of beta glucan a day for eight weeks decreased levels of LDL (bad) cholesterol by 15% and total cholesterol by 9%. Beta glucan is also high in antioxidants and may help to reduce inflammation and protect against chronic conditions like heart disease and cancer. Another study suggested that higher intake of beta glucan could help to activate immune cells and reduce the risk of infection.
Plus, the protein and fibre content of oats makes them very filling, so they can be effective for weight management by encouraging portion control and preventing overeating.
You can use oats to make plenty of delicious and versatile breakfast and snack options – from porridge to overnight oats. For more inspiration, check out our 8 ways to enjoy oats for breakfast.
3. Quinoa
Approximate carb content per 100g: 40g
Quinoa may be high in carbs, but it’s dubbed a ‘superfood’ for its impressive nutritional value. It’s a great source of protein and fibre, as well as a number of important nutrients like iron, zinc, folate, and magnesium.
Research has linked quinoa with a number of health benefits, including weight loss, improved gut health, and a reduced risk of heart disease, cancer, and cognitive decline.
To learn more about the benefits of quinoa and how to add it to your diet, you might like to read our article; 9 health benefits of quinoa.
4. Buckwheat
Approximate carb content per 100g: 33.5g
Rich in nutrients like folate, zinc, phosphorus, calcium, magnesium, copper, omega-3 fatty acids, and iron, buckwheat is an incredibly healthy high-carb food.
Among other things, eating buckwheat has been linked with improved heart health. One reason for this is that buckwheat is a rich source of flavonoids. These are heart-healthy compounds that have been found to help lower cholesterol, manage high blood pressure, and prevent blood clots.
Plus, buckwheat is also gluten-free and has been identified as a low-FODMAP food (FODMAPs are types of carbohydrates that can cause digestive problems). This makes it a great option for people with coeliac disease, gluten intolerance, or irritable bowel syndrome (IBS).
If you’d like to eat more buckwheat, there are plenty of easy ways to add it to your diet. From fluffy pancakes to noodles and granola, check out these delicious buckwheat recipes from BBC Good Food.
5. Chestnuts
Approximate carb content per 100g: 28g
There are various types of chestnuts, including European chestnuts, American chestnuts, and Chinese chestnuts – but all share similar nutritional qualities.
Despite being higher in carbohydrates than most nuts, chestnuts are lower in calories, largely due to their low fat content. For this reason, some studies have linked higher chestnut intake with reduced belly fat.
Chestnuts are also a great source of fibre and several vitamins and minerals like vitamins B5, B3, K, magnesium, and phosphorus. They also have a strong antioxidant profile. For example, chestnuts contain the antioxidants lutein and zeaxanthin, which research suggests can protect our eyes against damage from blue light.
Other studies have found that many of the antioxidants found in chestnuts may help to lower the risk of heart disease, improve insulin resistance, and prevent the growth and spread of tumours.
For inspiration, check out these chestnut recipes from BBC Good Food, which includes everything from chestnut hummus to chocolate chestnut cupcakes.
6. Bananas
Approximate carb content per 100g: 23g
Bananas are an excellent source of fibre, as well as nutrients like potassium, vitamin B6, and vitamin C.
Largely due to their high potassium content, research suggests that adding more bananas to your diet may help to lower blood pressure and boost heart health. In fact, this study found that higher intake of potassium may lower the risk of heart disease by around 27%.
Bananas can also be a useful food for weight loss because they’re relatively low calorie and, due to their fibre content, are more filling than many processed options.
Plus, bananas contain good amounts of resistant starch and pectin (a type of soluble fibre) which support healthy digestion by providing fuel to the beneficial bacteria in your gut. Some studies have even suggested that pectin may help to protect against colon cancer.
Bananas make a fantastic snack on their own, but if you’d like to get more creative, why not try one of these healthy banana recipes from BBC Good Food?
7. Brown rice
Approximate carb content per 100g (cooked): 23g
Although brown and white rice are similar in their calorie and carbohydrate content, brown rice is significantly healthier. It’s less processed than white rice, and is considered a whole grain – which means it contains many of the nutrients that white rice lacks, including various vitamins, minerals, and antioxidants.
Among other things, brown rice is high in manganese – an essential mineral needed for various body functions, including bone development, nerve function, and blood sugar regulation.
Brown rice is also high in antioxidants, which help to protect the body from oxidative stress. Oxidative stress (an imbalance between antioxidants and harmful free radicals) is linked with an increased risk of health conditions including heart disease and certain forms of cancer.
Studies suggest that these antioxidants could be the reason behind the low prevalence of chronic diseases in parts of the world where brown rice is a staple food.
Substituting refined grains like white rice for brown rice can help you to maintain a healthy, balanced diet, and support any weight loss goals. So, why not try one of these healthy brown rice recipes from Taste of Home?
8. Kidney beans
Approximate carb content per 100g: 21.5g
Kidney beans are a type of legume native to Central America and Mexico. They’re a fantastic source of plant-based protein and fibre, and contain high amounts of various vitamins, minerals, and plant compounds.
This includes antioxidant compounds like isoflavones and anthocyanins, which research has linked with improved blood sugar regulation and a lower risk of colon cancer. For example, this study linked eating more legumes (including beans) with a reduced risk of colon cancer.
Kidney beans can also be a helpful addition to your diet if you’re trying to lose weight, largely due to their fibre and protein content. Both fibre and protein release energy slowly, which helps keep us full for longer and may help to prevent overeating. As a result, this two-month study of 30 obese adults on a weight loss diet found that eating beans and other legumes four times a week led to greater weight loss than those on bean-free diets.
If you’d like to add more kidney beans to your diet, check out these 30 simple kidney bean recipes from Insanely Good. You’ll find everything from hearty chillis to salads and soups.
9. Sweet potatoes
Approximate carb content per 100g: 20g
Though they have a similar calorie, protein, and carbohydrate content to regular potatoes, sweet potatoes offer some additional health benefits. They contain generous amounts of many essential nutrients like vitamins A, C, E, and manganese.
For example, 100g of sweet potato contains over 100% of the daily recommended intake of vitamin E, while regular potatoes offer just 0.1%. Vitamin E is a powerful antioxidant and has been found to reduce the risk of chronic diseases, such as heart disease and cancer, by protecting cells from harmful molecules known as free radicals.
Sweet potatoes are also full of gut health-boosting fibre and have a lower glycemic index (GI) than regular potatoes. This means they release energy more gradually and are less likely to cause blood sugar spikes. Not only is this helpful for keeping food cravings in check, but it also makes sweet potatoes a particularly useful dietary option for people with diabetes.
If you’d like to add more sweet potatoes to your diet, why not try one of these healthy sweet potato recipes from BBC Good Food?
10. Beetroot
Approximate carb content per 100g: 10g
While not as high-carb as other foods on this list, beetroot contains a lot of carbohydrates compared to other non-starchy vegetables. It’s also packed full of vitamins and minerals, as well as antioxidants and plant compounds.
Beetroot is particularly high in inorganic nitrates, which our bodies convert into nitric oxide. This is significant because research has linked nitric oxide with lower blood pressure and a reduced risk of various health conditions like heart disease. One reason for this is that nitric oxide helps to relax blood vessels, which allows oxygen to flow more efficiently.
If you’d like to start eating more beetroot, why not try some of BBC Good Food’s beetroot recipes? You could try making beetroot burgers, beetroot soup, or beetroot risotto.
Final thoughts…
High-carb diets often get negative press. But, unlike refined carbohydrates, eating plenty of nutritionally rich whole food sources of carbs can help to boost health
For further reading, head over to the diet and nutrition or food and drink sections of our website. Here, you’ll find everything from healthy diet swaps to tips for eating out.
What are your favourite healthy high-carb foods? Will you be adding any of the foods on this list to your diet? We’d love to hear from you in the comments below.
