12 healthy carbohydrate-rich foods in a row!
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Leesduur: 7 min
Carbohydrate-rich foods have an unhealthy image. This is because all the different types of carbohydrates are often lumped together under the label "unhealthy." But foods rich in carbohydrates can also be very healthy. That's why we've listed 12 types of healthy, carbohydrate-rich foods for you!
Not all carbohydrate-rich foods are unhealthy; many provide fiber, vitamins, and antioxidants for healthy and stable blood sugar levels.
Examples include fruits (apples, bananas, berries), grains (oats, quinoa, buckwheat), and legumes (kidney beans, chickpeas) that are packed with nutrients.
They support energy, heart health and resistance, with potassium, vitamin C, fibre and antioxidants as important benefits.
Table of contents
Apples
An apple is the most commonly eaten fruit in the Netherlands. It has a deliciously crunchy texture and a sweet flavor. An apple consists of approximately 13-15% carbohydrates and is packed with fiber, vitamins, and antioxidants.
Eating an apple regularly can help reduce the risk of cardiovascular disease and helps stabilize blood sugar levels.
Oats
Due to their nutritional value, oats can easily be considered a superfood. Roughly 65% of raw oats consist of carbohydrates, including fiber.
Eating oats regularly can help maintain healthy cholesterol and stable blood sugar levels. Oats also help you feel full quickly, reducing your hunger throughout the day. The feeling of fullness combined with stable blood sugar levels can help you lose weight.
Bananas
Bananas are the most popular fruit worldwide. This sweet treat is made up of 23% carbohydrates, some of which are sugars and some starches. The riper the banana, the more sugar it contains.
Bananas are rich in potassium, vitamin B6, and vitamin C. Eating a banana regularly helps keep your blood pressure and heart healthy. We recently wrote an article about the benefits of vitamin C.
Preparation tip: Add bananas to a green smoothie! It gives a creamy texture and a sweet flavor.
Quinoa
Cooked quinoa contains about 21.3% carbohydrates, making it a truly high-carb food. Besides carbohydrates, it's also an excellent source of protein and fiber.
Quinoa is also rich in minerals and is often linked to health benefits related to blood sugar control. It also contains no gluten, making it a perfect fit for a gluten-free diet.
Blueberries
Blueberries are slightly sweet and sometimes a bit tart, but that means you can eat them almost endlessly. Blueberries are known as a true superfood due to their high levels of antioxidants, vitamins, and minerals, including vitamin K and manganese.
Because blueberries contain about 14-15% carbohydrates and are super healthy, they belong in this list of healthy carbohydrate-rich foods!
Kidney beans
Kidney beans are a legume and have a high nutritional value. Cooked kidney beans consist of approximately 22-23% carbohydrates, including fiber and starch. They are also packed with vitamins, minerals, and powerful antioxidants like anthocyanins and isoflavones.
These carbohydrate-rich legumes are very healthy and help regulate blood sugar levels. But be careful: never eat kidney beans raw! Uncooked, they are poisonous.
Chickpeas
A distant cousin of the kidney bean: the chickpea. Chickpeas, like kidney beans, are legumes and are used in hummus, among other things. They consist of approximately 28% carbohydrates, 8% of which is fiber. This makes them a perfect fit for this list of healthy foods high in carbohydrates!
Besides a generous dose of vitamins and antioxidants, chickpeas are also rich in iron and phosphorus. These legumes are also very good for heart health and digestion.
Oranges
Along with bananas, oranges are one of the most commonly eaten fruits. But oranges only belong on this list if you eat them whole (without the peel, of course). Eating the whole orange also provides fiber, which is good for your health.
Oranges consist of about 12% carbohydrates, most of which are fructose. These fruits are rich in vitamin C, potassium, and B vitamins. Eating an orange regularly can help keep your heart healthy!
Red beets
The vegetable with the crazy purple color! Some people hate it, while others love it. Beets are about 10% carbohydrates, most of which are sugars and fiber.
Besides their rich mineral and vitamin content, beets are also rich in nitrogen compounds, which can be converted into nitrogen oxides (NOx) in the body. These nitrogen oxides cause blood vessels to dilate, which can lower blood pressure.
Sweet potato
The sweet potato has rapidly gained ground in Dutch cuisine in recent years. It's boiled, baked, roasted, and incorporated into countless dishes. This potato is not only delicious, but it's also packed with vitamins A, C, and potassium, among other nutrients.
In addition, sweet potatoes contain a high dose of antioxidants that help protect the body against free radicals (harmful substances).
Preparation tip: Use sweet potatoes to make healthy fries with some vegetable oil and the oven.
Buckwheat
Buckwheat, despite its English name, does not contain wheat and is also not related to wheat. Raw buckwheat is very high in carbohydrates, consisting of approximately 70-73% carbohydrates. It is also a good source of protein, minerals, and antioxidants.
Buckwheat is also included in the five-a-day food pyramid and is often used in breakfast cereals, cookies, pancakes, grits, and bread. It's also the main ingredient in soba noodles, a very popular dish in Japan.
Grapefruit
Grapefruit is a citrus fruit and has a sweet, bitter, and sour flavor. Not everyone likes grapefruit, but it's a very nutritious fruit. It consists of about 9% carbohydrates and contains a good dose of vitamins, minerals, and antioxidants such as lycopene and flavonoids.
But be careful with grapefruit if you're taking medication. Certain compounds in grapefruit interact with some common medications, such as cholesterol-lowering drugs, blood pressure medications, and more.
Questions about healthy carbohydrates
What are carbohydrates?
Carbohydrates are macronutrients your body uses for energy. They're found in large quantities in foods like grains, fruits, vegetables, and legumes.
What are healthy carbohydrates?
Healthy carbohydrates are usually complex carbohydrates such as whole grains, vegetables, fruits, and legumes. These foods also contain fiber, vitamins, and minerals.
What is the difference between simple and complex carbohydrates?
Simple carbohydrates are absorbed quickly by the body and provide immediate energy. Complex carbohydrates take longer to digest and therefore release energy more gradually.
Why are carbohydrates important in a diet?
Carbohydrates are an important source of energy for the body. They also help keep your brain, kidneys, heart muscles, and nervous system functioning properly.
Are all carbohydrates the same?
No, not all carbohydrates are the same. They are divided into simple and complex carbohydrates, depending on their chemical structure and how quickly your body can digest and absorb them.
What are examples of healthy carbohydrate-rich foods?
Examples of healthy carbohydrate-rich foods include whole wheat bread, quinoa, brown rice, oats, sweet potatoes, beans, peas, lentils, fruits and vegetables.
What are examples of unhealthy carbohydrate-rich foods?
Examples of unhealthy carbohydrate-rich foods include white bread, white rice, candy, sugary drinks, and foods with a lot of added sugars.
Can Carbohydrates Help You Lose Weight?
Yes, carbohydrates can help you lose weight if consumed correctly. Healthy, complex carbohydrates contain fiber, which can help you feel full longer.
Can I eat too many carbohydrates?
Yes, eating too many carbohydrates causes you to take in more calories than you need, which makes you gain weight.
What is fiber and why is it important?
Fiber is a type of carbohydrate that the body cannot digest. It aids digestion, keeps you feeling full longer, and can help control your blood sugar levels.
How many carbohydrates should I eat per day?
The amount of carbohydrates you need per day depends on several factors, such as your age, gender, weight, and height. Prioritize proteins and unprocessed fats, and supplement with carbohydrates based on your physical activity.
What are low-carb diets and are they healthy?
Low-carb diets limit carbohydrate intake in favor of proteins and fats. It's important to know what you're doing and ensure you're getting enough nutrients.
Are fruits and vegetables good sources of carbohydrates?
Yes, fruits and vegetables are good sources of carbohydrates. They also contain fiber, vitamins, and minerals that are important for your health.
What are the benefits of eating carbohydrates before and after exercise?
Eating carbs before your workout can give you energy, while eating carbs after your workout can help your muscles recover due to the insulin spike it causes.
What is the glycemic index and why is it important?
The glycemic index is a measure of how quickly carbohydrates are converted into sugar in your body. It's important because foods with a high glycemic index can quickly raise your blood sugar, while foods with a low glycemic index do so gradually.
Are sugars also carbohydrates?
Yes, sugars are a form of simple carbohydrates. They are quickly absorbed by your body and provide energy quickly.
How can carbohydrates affect my blood sugar levels?
Carbohydrates are converted into sugar in your body, which can raise your blood sugar levels. The type of carbohydrate and how much you eat can determine how quickly and by how much your blood sugar rises.
What is the difference between refined and unrefined carbohydrates?
Refined carbohydrates have been processed to remove fiber and other nutrients. Examples include white bread and white rice.
Unrefined carbohydrates are unprocessed and still contain the fiber and nutrients naturally present in the food. Examples include whole-wheat bread and brown rice. Unrefined carbohydrates are generally considered healthier because they are digested more slowly and raise blood sugar levels less quickly.
Jochum Smid
Jochum Smid is a biobased chemist specializing in orthomolecular nutrition. He develops and selects the nutritional supplements at Natuurlijk Presteren and has a passion for biohacking, science, and healthy eating.
