5 high-carb foods that are actually healthy

Pizza. Toast dripping with butter. Creamy pasta. Carbs are typically comfort foods that many of us love – but they seem to get a bad rap because we associate carbs with weight gain. The truth is, not all carbs are created equal and we all need some portion of carbs for energy and fuel.

Many carb-heavy foods are heavily processed and devoid of essential nutrients, while others contain fibre and vitamins. So, don’t run away from carbs! Let’s learn which ones are quite friendly and actually helpful in our meals.

Why are carbs seen as unhealthy?

With the popularity of diets like keto, low-carb, Paleo, and Atkins, it’s no wonder carbs have become a food culprit. These diets often show good results with weight loss, based on “cutting out carbs.” When we look at foods like white bread, biscuits, and cakes, it is true that they usually contain little in the way of nutrients and are heavily processed. An excess of these foods can lead to weight gain, blood sugar spikes, and a higher risk of chronic conditions like diabetes.

5 carbs you can be friends with!

If you usually turn to cereal for breakfast, consider oats instead. Many cereals contain added sugars, so these aren’t the best daily choices. Oats, on the other hand, are complex carbs. This means they digest slowly and help you feel fuller for longer. Oats also have heart health benefits, thanks to soluble fibre, which helps lower LDL (known as “bad cholesterol”) levels. It’s a good choice for sustained energy throughout the day. Look for oats that contain iron, magnesium, and protein for a better way to start your day.

You may have heard that corn (maize) is naturally high in carbohydrates. That’s true, which makes it a great source of energy. But it’s more than just a starchy staple; corn also provides a good amount of dietary fibre, which improves your digestion and keeps you feeling satiated. It’s also a good source of B vitamins, especially thiamine and folate, which help your body convert food into energy and support brain function. Plus, corn contains antioxidants like lutein and zeaxanthin. These minerals are good eye health helpers and can help reduce the risk of age-related vision problems.

What’s a curry without rice? Or Thai food without jasmine rice? Rice is a staple for millions of people around the world, but in excess it can lead to spikes in blood sugar, increase the risk of Type 2 diabetes, and even contribute to weight gain if not balanced with other nutrient-rich foods. Turn to brown rice instead. It’s significantly higher in fibre than its counterpart, which is great news for digestion, and still satisfies your hunger. Brown rice also contains essential minerals like magnesium, which are important in muscle and nerve function, and selenium, a powerful antioxidant that supports your immune system and helps protect cells from damage.

When it comes to fruit, most are packed with natural sugars, which makes dieters wary of consuming them. Yet, fruit and vegetables are essentials in our daily diet. Bananas, for example, contain carbs but they are also substantial sources of fibre, potassium, and Vitamin B6. This vitamin is necessary for brain development and a strong immune system.

You can have your fries and eat them too. Sweet potato fries, that is! Sweet potatoes have good amounts of fibre, which supports digestion and helps you feel full. It also contains beta-carotene (Vitamin A) for healthy skin, improved vision, and immunity, and potassium and manganese to support muscle and bone health.

Good to know

You absolutely can have carbs in your diet. Focus on moderate portions and try to choose wholegrain or fibre-rich options when you can.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.