8 High-carb foods that are actually good for you

Bulk Up: 8 High-carb foods that are actually good for you

Angela Goh

16 May 2016

updated the Monday, May 16, 2016

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Bananas
Key benefits: Potassium powerhouse; may improve heart health
Made up of about 23% carbs, bananas are a high-energy food that can keep you feeling full and satisfied. They also contain a high amount of potassium, which can aid in regulating your blood pressure. Green bananas may not taste great, but it is interesting to note that the less ripe they are, the more resistant starch and pectin they contain, which can improve digestive health.
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Oats
Key benefits: High in fibre; lowers cholesterol
Possibly one of the healthiest grains in the world, oats are a rich source of vitamins, minerals and fibre. Made up of more than 50% carbs, up to 10% of that is entirely fibre. Oats also contain more protein than most other grains, making them a better alternative to wheat or rice. Oats are also well-known for their ability to lower cholesterol levels.
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Quinoa
Key benefits: Good protein source; gluten-free
If you’ve been keeping up with the superfood news, you’ll know that quinoa has risen in popularity over the years as a natural health food. Highly nutritious and easy to prepare, many healthy eaters have been substituting their grains with this pseudocereal. Yes, quinoa is actually a seed and not a grain. Cooked quinoa consists of about 20% carbohydrates, making it a high-carb food. However, it is also loaded with protein and fibre, making it an ideal choice as a substitute for rice in your daily meals.
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Buckwheat
Key benefits: More minerals than most grains; gluten-free
Despite having the word “wheat” in its name, buckwheat is not actually related to wheat in any way. Like quinoa, buckwheat is also a pseudocereal and does not contain gluten. Buckwheat contains protein, fibre, minerals and antioxidants, and may also be beneficial for blood sugar control.
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Chickpeas
Key benefits: B-vitamins; good protein source
Part of the legume family, chickpeas contain about 28% carbohydrates, 8% of which make up fibre. High in B-vitamins and minerals such as iron and potassium, this common Indian and Middle Eastern staple food is an excellent source of plant-based protein and is said to be able to improve heart and digestive health.
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Kidney Beans
Key benefit: Rich in antioxidants
Like chickpeas, kidney beans are also part of the legume family and contain plenty of vitamins, minerals and antioxidants. Take note that you should never eat them raw or improperly cooked as they can be toxic to the body. As they are a low GI food, kidney beans can assist in maintaining good blood sugar control.
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Sweet potatoes
Key benefit: Rich in vitamin A
Better than regular potatoes, sweet potatoes are very rich in beta-carotene, which is converted into vitamin A by the body. Vitamin A is necessary for healthy eyes and skin – a lack of this vitamin may cause problems such as dry eyes, night blindness and eye infections. Sweet potatoes also contain some vitamin C and potassium.
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Brown rice
Key benefit: Much better than white rice
Everyone knows that white rice contains almost zero nutrition. Brown rice is a better substitute as the less polished grain contains more trace minerals, as well as more fibre, which will help with cholesterol reduction and stabilising of blood sugar levels. Brown rice is an excellent choice of grain for those with diabetes.

Not all carb-loaded foods are created equal. From kidney beans to sweet potatoes, find out what you should be eating instead of your usual staples.

Carbohydrates have been given a bad reputation lately. With the rise in popularity of high-protein and low-carb diets, foods high in carbohydrates get blamed for being a poor source of nutrition as well as a major cause of weight gain. The truth is, there are actually plenty of highly nutritious high-carb foods available that you can use in place of regular filler staples.

Did you know that eating carbs can boost your mood? Also, fibre is an indigestible complex carb that can help you feel fuller for longer – eating low GI foods like oats and whole grains can help you eat less and thus trim your waistline.

Basically, the idea is to eat the right kind of carbs. Head up to the gallery above to see which high-carb foods are actually good for you. Make the right food swaps today.

Angela Goh

Photos: Getty Images

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