You're probably aware of the numerous popular low-carbohydrate diets that have wrongly maligned grains, fruits, and starchy veggies unless you've been hiding under a bagel all these years. You've probably experimented with low-carb diets. Maybe you're still avoiding sweet potatoes because a slim influencer you follow on Instagram warns that they'll knock you out of ketosis. At the risk of sounding like a broken record, we'll say it again: not all high-carb foods make you fat. Certain carbs, mainly those that come in a box or snack bag and have no fiber left in them, may be harmful to your health and waistline.
Carbohydrate is a necessary macronutrient for optimum health, according to most nutritionists and doctors, and should not be ignored. In a paper presented at the European Society of Cardiology Congress in 2018, for example, Polish researchers warned that long-term low-carb diets lead to harmful consequences using data from the US National Health and Nutrition Examination Survey. Over a six-year period, consuming less than 215 grams of carbohydrates per day elevated the risk of cancer death by 36% and cardiovascular disease death by 50%. (A large apple, 15 crackers, 2 tablespoons of peanut butter, and a glass of vanilla soy milk all have about 215 grams of carbs.)
A meta-analysis published in The Lancet in 2019 reveals that carbohydrates may be metabolically beneficial. Researchers discovered that those who ate the most whole grains, veggies, and fiber-rich carbohydrates had a 15-31% lower risk of diabetes and colon cancer, as well as a lower chance of mortality from stroke or heart disease, as compared to people who ate the least amount of healthy carbs.
Here are some high-carb foods advised by doctors and dietitians that you need not be afraid of, but rather consider adding to your plate today.
1. Oatmeal: Whole grain oatmeal is high in fiber, vitamins, minerals, and other essential nutrients, making it an ideal option for those who want to increase their carbohydrate intake without adding fat.
2. Brown Rice: Brown rice provides complex carbohydrates that supply sustained energy, are low in fat, and are high in fiber and other essential nutrients.
3. Quinoa: Quinoa is a versatile grain that is high in fiber, protein, and essential nutrients and can be used as a base for a variety of dishes.
4. Sweet Potatoes: Sweet potatoes are low in fat, but contain complex carbohydrates that provide sustained energy and are a rich source of essential vitamins and minerals.
5. Lentils: Lentils are high in carbohydrates, fiber, and protein, and low in fat, making them an ideal option for those who want to increase their carbohydrate intake without adding excess fat.
6. Chickpeas: Chickpeas are a good source of carbohydrates and fiber, low in fat, and provide a rich source of plant-based protein.
7. Berries: Berries are high in fiber, vitamins, and antioxidants and are a great option for those who want to add more fruit to their diet.
8. Whole Wheat Bread: Whole wheat bread provides complex carbohydrates and is a great option for those who want to increase their carbohydrate intake without adding fat to their diet.
9. Whole Grain Pasta: Whole grain pasta is high in fiber and provides complex carbohydrates that supply sustained energy and are low in fat.
10. Starchy Vegetables: Starchy vegetables such as potatoes, corn, and winter squash are low in fat and provide complex carbohydrates that supply sustained energy, making them an ideal option for those who want to increase their carbohydrate intake.
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