Healthy high carb foods
Eating a diet high in quality carbs, protein, and fats will not only keep your waistline in check but also benefit you for years to come.
Taking care of your health can take effort in the beginning. Over time, though, it becomes easier, and you might find yourself changing your regular pattern of activities as you gain more energy from your healthy diet.
You might even find that you already enjoy some of these foods or are able to slightly modify the way they’re prepared to suit your taste.
Potatoes.This starchy root vegetable is one of the most versatile foods out there. Baked, mashed, or boiled are all healthy preparation options. If you love fried potatoes, try spraying a light coating of oil on sliced spuds and baking them for a similar effect. Just be mindful of any additions to your potatoes – extra dairy and fats can quickly add up. Eat with the peel for an extra nutrient and fiber boost.
Barley. Barley has been around for quite some time but is still making its debut as a widely eaten grain in North America. It can come in two forms: hulled and pearled. Hulling is the process of removing the rough outer shell of the grain. When pearled, the bran is removed, so it loses its status as a whole grain. Either way, though, it is a heart-healthy grain and is proven to lower cholesterol. Add it to salads or cook it on its own as a rice substitute.
Lentils.This ancient food is full of nutrients like protein, fiber, iron, and folate, so it can stand in as a meat substitute. There are several different kinds of lentil widely available. You can add them to sauces, create soups and curries, or bump up your salads with the extra carbs and flavors. They’ve been shown to lower blood pressure, blood sugar, and cholesterol.
Beans.There are over 10 types of beans you can choose from. They’re full of fiber, folate, protein, and potassium, and they don’t contain any fat. Eating beans has been shown to reduce heart disease, risk of cancer, and improve diabetes. You can buy them canned or dry and cook them yourself. Prepare dips, soups, stews, chilis, salads, and pastas. Ease beans into your diet to avoid unnecessary bloating and gas.
Quinoa. This grain is actually a seed that originates from South America. It’s a complete protein and can replace virtually any type of grain from breakfast cereal to rice. It’s quick and easy to prepare and quite bland on its own, so it can easily carry your favorite seasoning.
Forbidden rice.Forbidden rice is black in color and has a chewy, nutty texture. It’s in the same family as red and purple rice. These rices pack an extra nutritional punch because they contain a natural chemical with antioxidants that are found in blackberries and blueberries. Regardless of what its name suggests, you can find black or forbidden rice at your local Asian grocer.
Brown rice.All white rice starts off as brown rice. Brown rice means the grains are still in their original state and have a layer of fibrous bran on top of the grain. Brown rice is chewier and nuttier in taste than white. You can eat it on its own or throw a handful in a salad or soup for an extra boost.
Bulgur. Bulgur is a wheat product. It’s used mostly in Mediterranean cooking and can go in soups or used as a binder, like a less refined flour. It starts with the wheat grain or berry being hulled and partially cooked. It’s then ground into several different textures that range from rough to fine. Bulgur is parboiled and usually cooks in under 10 minutes, so it’s a great grain to prepare when you’re short on time.
Oats.Don’t forget about this heart-healthy champion. Oats have long been known for their ability to help lower cholesterol and as a great breakfast cereal. Old-fashioned oats are less processed and contain more nutrients than minute oats. Substitute a handful of oats for flour in your next baking project to amp up the nutrients.
Whole grain bread.Go for a whole grain bread instead of white next time you’re in the bakery aisle. Refined grains like the ones used in white bread don’t have as many valuable nutrients as whole grains. Whole grains can keep you fuller for longer, too, which can reduce the amount of calories you eat in a day.
Bananas.This high-carb fruit has gotten a bad reputation in the past for its sugar content, but bananas offer vitamin B, vitamin C, fiber, and minerals. A banana makes a quick and satisfying snack between meals.
Chickpeas. Chickpeas are a legume in the same family as beans and lentils. They’re a source of protein, fiber, calcium, iron, and magnesium to name a few. They’re quite a versatile food and can be thrown into just about any savory dish for a little extra protein and nutrients. Chickpeas are also the base of hummus, a popular middle eastern dip and sandwich spread.
Buckwheat.Buckwheat is a large seed that resembles a grain. It’s eaten cooked as-is or made into flour to create noodles and baked goods. Buckwheat doesn't contain wheat, and it is gluten-free. It’s high in fiber and contains a compound called rutin that can help strengthen your blood vessels.
Introducing new foods into your diet can be a learning curve. Learning how to prepare and season them to your liking could take a few tries, but having variety can prevent boredom and make you less likely to stray into junk food territory. Check with your doctor before starting any new diet.
