Unimportant vitamins and minerals are frequently lacking in processed foods that are high in sugar and refined grains, it is true. However, a lot of nutrient-dense, fiber-rich meals can be really beneficial for you.
While low-carbohydrate diets may be advantageous for some individuals, there is no justification for excluding any items high in carbohydrates.
These five high-carb foods are extremely healthy.
1. Sweet potatoes
The tuber or root vegetable sweet potatoes is delectable and wholesome.
About 20.7 grams of carbohydrates, made up of starch, sugar, and fiber, can be found in one-half cup (100 grams) of mashed, cooked sweet potatoes with their skin on. A, C, and potassium are other nutrients that sweet potatoes are a good source of.
Moreover, they are a rich source of antioxidants, which are substances that assist in neutralizing dangerous free radicals in your cells to shield you from chronic disease.
One common variety of citrus fruit is oranges.
They contain roughly 15.5 grams of carbohydrates per 100 gram serving and are primarily made up of water. Oranges also contain a lot of fiber.
Oranges are particularly high in potassium, vitamin C, and several B vitamins. They also include citric acid, a number of strong plant chemicals, and antioxidants.
Orange consumption may help prevent kidney stones and enhance heart health. Additionally, they might boost your body’s ability to absorb iron from other foods, which could help prevent anemia due to iron deficiency.
The sweet, tart, and crisp flavours and textures of apples are well known.
They come in a variety of hues, shapes, and flavours, and every one of them typically has 14–16 grams of carbohydrates per 100 grams.
Despite typically only containing trace amounts, apples are a rich source of vitamins and minerals.
The vitamin C, antioxidants, and fiber they contain are all important sources as well.
Apples may also aid your heart and blood sugar control, among other health issues.
An increase in apple consumption may potentially be linked to a lower chance of developing some cancers, according to preliminary study. But additional study is required.
A citrus fruit called grapefruit has three distinct flavours: sweet, sour, and bitter.
It is high in numerous vitamins, minerals, and antioxidants and only has about 8% carbohydrates.
Studies on humans and animals suggest that grapefruit may help blood sugar control and heart health.
Additionally, additional studies point to the possibility that some molecules in grapefruit may help prevent kidney stones, reduce cholesterol levels, and perhaps even inhibit the growth and spread of cancer cells.
More research is needed, though, to fully understand how grapefruit affects people.
People enjoy using bananas in a variety of dishes because they are a common fruit.
About 31 grams of carbohydrates—either starches or sugars—are included in one large banana (136 grams).
In addition to being rich in potassium, vitamins B6 and C, and numerous healthy plant components, bananas also contain a lot of sugar.
Bananas’ high potassium content may help decrease blood pressure and strengthen the heart.
Green, unripe bananas have a greater carbohydrate content. As the bananas ripen, this turns into natural sugars, colouring the bananas yellow in the process. As a result, if you eat your bananas before they are fully ripe, you’ll likely consume more starch and less sugar.
Bananas that are underripe and unripe also include significant amounts of resistant starch and pectin, two nutrients that promote digestive health and feed the good bacteria in your gut and are present in reasonable proportions.