Sweet potatoes get a special highlight here: Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar and fiber. Sweet potatoes are a rich source of provitamin A (from beta-carotene), vitamin C and potassium. They are very rich in antioxidants and may help reduce oxidative damage, lowering the risk of several diseases.
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2. Oats - Oats may be the healthiest whole grain food on the planet. They are a great source of many vitamins, minerals and antioxidants. Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in a powerful soluble fiber called oat beta-glucan. Oats are also a relatively good source of protein, containing more than most grains. Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes. Furthermore, oats are very filling and may help you lose weight.
The prebiotic fiber found in oats help fuel your body’s probiotics, the friendly bacteria that lives in your GI tract. Plus, research has linked beta-glucan, a type of soluble fiber found in oats, to lowering cholesterol.
3. Quinoa - Quinoa is a grain rich in protein, fiber, vitamins, and minerals. What gives it the nutritional leg-up compared to other grains? It’s higher in B-vitamins compared to grains like barley, rye, rice, and corn. These all-important helpers assist in converting the food you eat to the fuel you use for energy.
Quinoa is a nutritious seed that has become incredibly popular in the natural health community. It is classified as a pseudocereal, a seed that is prepared and eaten like a grain. Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber. Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits including improved blood sugar control. It does not contain any gluten, making it a popular alternative to wheat for those on a gluten-free diet. Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may aid in weight loss.
4. Prunes - Filled with potassium, calcium, and magnesium, prunes are like nature’s gift to our bones (they help make 'em stronger); GI tracts (they’ll help you stay regular); and blood pressure (they supply key minerals). Eating dried plums regularly along with other fiber-filled, mineral-packed foods can help decrease your risk of heart disease and type II diabetes — especially since more magnesium in your diet can help you more efficiently metabolize glucose.
Special Mentions:
Kidney Beans are a variety of the common bean. They are part of the legume family. Cooked kidney beans contain 22.8% carbs in the form of starches and fiber. They are also high in protein. Kidney beans are rich in many vitamins, minerals and plant compounds. They’re also rich in antioxidants like anthocyanins and isoflavones. Their numerous health benefits include improved blood sugar control and reduced risk of colon cancer.
*Never eat them raw. Raw or improperly cooked kidney beans are toxic.
Kidney beans contain many vitamins, minerals and antioxidants. Cooked kidney beans are also a good source of protein and are linked to several health benefits.
Chickpeas also known as garbanzo beans, chickpeas are part of the legume family. Cooked chickpeas contain 27.4% carbs, 8% of which are fiber. They are also a good source of plant-based protein. Chickpeas contain many vitamins and minerals, including iron, phosphorus and B-vitamins. Chickpeas are linked to improved heart and digestive health. They may also help prevent cancer.
Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health as well as cancer prevention.
Navy Beans have ample amounts of cholesterol lowering fiber in comparison to other beans. Due to high content of fiber, it prevents the chances of increase in blood sugar level which is an ideal choice for insulin resistance, diabetic and hypoglycemia patients. Navy beans if consumed with brown rice provide high quality of protein. The beans is also an excellent source of manganese, folate, vitamin B1, protein along with the minerals such as iron, magnesium, copper and phosphorus.
Navy beans can improve cognition, healthy heart, prevent diabetes, digestive health, prevents oxidative stress, high protein content, circulation of blood, skin health and promotes weight loss.
Lentials are edible seeds from the legume family. They are often categorized by their color, which can range from yellow and red to green, brown or black. These prunes are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients. For example, they’re packed with B vitamins, magnesium, zinc and potassium. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
- Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking and are great in stews.
- Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
- Yellow and red: These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
- Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Lentils are an excellent source of B vitamins, iron, magnesium, potassium and zinc. They’re also a great source of plant-based protein and fiber.
Buckwheat is also a pseudocereal. Despite the name, buckwheat is not related to wheat and does not contain gluten. Raw buckwheat contains 71.5% carbs, while cooked buckwheat groats contain about 20% carbs. Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than most grains. Additionally, it may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes.
Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control.
Raw and cooked beets contain about 8–10% carbs, mainly from sugar and fiber. They are packed with vitamins, minerals, potent antioxidants and plant compounds. Beets are also high in inorganic nitrates, which transform into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases.
Beet juice is also very high in inorganic nitrates and is often used to enhance physical performance during endurance exercise.
Beets are loaded with vitamins, minerals and plant compounds. They contain high amounts of inorganic nitrates, which can improve health and boost physical performance.
Bananas are high in potassium, vitamin B6 and vitamin C. They also contain several beneficial plant compounds. They are made up of about 23% carbs, either in the form of starches or sugars. Due to their potassium content, bananas may help lower blood pressure and improve heart health.
Unripe, green bananas are higher in starches, which transform into natural sugars as the bananas ripen, turning yellow in the process. Unripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and feed friendly gut bacteria.
Bananas are high in potassium, which may help regulate blood pressure. Unripe bananas also contain resistant starch and pectin, which can improve digestive health.
Eating oranges may improve heart health and help prevent kidney stones. They may also increase your uptake of iron from food, reducing the risk of anemia.
Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and help prevent anemia.
Blueberries are phenomenally healthy. They contain many vitamins, minerals and antioxidants, and protect your body from oxidative damage.
Grapefruit contains various vitamins, minerals and plant compounds. It may help with weight loss and provide numerous health benefits.
Apples contain a decent amount of vitamin C, antioxidants and plant compounds. Eating apples may improve blood sugar control as well as reduce the risk of heart disease and some cancers.
19. Brown Rice - Brown rice is a storehouse of many essential nutrients. These nutrients help lower cholesterol and blood sugar levels and keep blood pressure in check. They prevent cancer, gallstones as well as childhood asthma. Magnesium in brown rice keeps bones healthy and regulates the nervous system. Moreover, brown rice fills your stomach fast and keeps you in shape.
Unpolished whole grain rice or brown rice is produced by removing only the hull or the husk using a mortar and pestle or rubber rolls. It may be brown, reddish or purplish in color. Depending on the hulling process, the embryo may or may not be left intact which makes it all the more nutritious.
How brown rice helps: Lowers Cholesterol And Blood Pressure, Has Antioxidant Properties, Aids Weight Loss And Controls Diabetes, Prevents Cancer And Gallstones, Regulates Nervous System, Aids Healthy Bone Formation and It Can Also Prevent Childhood Asthma.
While brown rice helps lower the blood glucose levels, white rice cannot do this because the high amounts of phytic acid, polyphenols, and dietary fiber in brown rice get lost in milling.
Brown rice comes in various forms–long grain, short grain, basmati rice, germinated brown rice, etc. While all the varieties are nutritious, it is the germinated brown rice or GBR that tops the hierarchy. Many studies have been conducted to understand why GBR is better than the best. It is not only better in nutritional components like vitamins, minerals, fiber and essential amino acids, it contains more bioactive compounds like ferulic acid, y-oryzanol and gamma-aminobutyric acid. These nutrients boost the immune system, lowers blood pressure, inhibits the development of cancer cells and lowers anxiety. Moreover, it is found to be higher than other varieties in antioxidant activity.
Benefits
- Chestnut is a good body builder food and recommended in cases of emaciation (wasting away of body tissues).
- Chestnut aids in the care of the teeth and treatment of pyorrhea.
- The leaves are used as remedy in fever.
- Chestnut is use in convulsive cough such as whooping cough and in other condition of the respiratory organ.
- Chestnut can help repair microscopic holes and leaks in blood vessels and capillaries; it can also help make the vein wall elastic therefore preventing swelling and damage.
Additionally, it’s an excellent source of protein and contains hundreds of different fatty acids, including conjugated linoleic acid (CLA) and omega-3s. Conjugated linoleic acid and omega-3 fatty acids are linked to many health benefits, including a reduced risk of diabetes and heart disease.
The nutritional content of milk varies, depending on factors like its fat content and the diet and treatment of the cow it came from. For example, milk from cows that eat mostly grass contains significantly higher amounts of conjugated linoleic acid and omega-3 fatty acids. Also, organic and grass-fed cow’s milk contains higher amounts of beneficial antioxidants, such as vitamin E and beta-carotene, which help reduce inflammation and fight oxidative stress.
Milk contains a wide array of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants. Keep in mind that its nutritional content can vary depending on many factors. Milk is a rich source of quality protein that contains all nine essential amino acids. It may help reduce age-related muscle loss and promote muscle repair after exercise.
Milk contains a variety of nutrients that benefit bone health, such as calcium, vitamin D, phosphorus and magnesium. Studies suggest that consuming milk and dairy products may prevent osteoporosis and reduce the risk of fractures.
Adding milk, especially whole milk, to your diet may prevent weight gain.
Bottom line: Milk is a nutrient-rich beverage that may benefit your health in several ways. It’s packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it’s an excellent source of protein.Drinking milk and dairy products may prevent osteoporosis and bone fractures and even help you maintain a healthy weight.
Many people are unable to digest milk or choose to avoid it for personal reasons. For those able to tolerate it, consuming high-quality milk and dairy products has been proven to provide a number of health benefits.
22. Raisins - Raisins are good for the bones thanks to their calcium content. The polyphenolic antioxidants in raisins lower blood pressure and levels of harmful lipids, while the iron in them reduces the risk of anemia. They also prevent tooth decay, thanks to the antibacterial oleanolic acid. Ayurveda recommends having soaked raisins blended in water to relieve constipation.
Raisins are a compact powerhouse of nutrients and minerals which help maintain and improve several body functions. And if you’re having second thoughts about adding them to your diet because they’re too sweet, raisins just might surprise you. A 1.5 oz standard serving of raisins would yield:1
- 129 Cal energy
- 1.32 g protein
- 1.6 g fiber
- 22 mg calcium
- 0.81 mg iron
- 322 mg potassium
- 5 mg sodium
- 1 mg vitamin C
- 2 mcg folate
Do note that while raisins have a lot of health benefits, from a nutrition point of view, especially for vitamins, fresh grapes might be a better choice. The drying process often removes a major portion of the vitamins. However, the protein, sugar, and fat content remains comparable. Here are the 8 proven health benefits of raisins.
Raisins: Relieves Constipation, Fights Gastric Cancer, Keeps Anemia At Bay, Fights Tooth Decay, Lowers High Blood Pressure, Makes Bones Strong, Build Heart Health and Helps Manage Weight.
Words of Caution:
While raisins are recommended as a safe dessert option for diabetics, talk to your doctor about the right portion size. Raisins can cause spikes in blood sugar as 2 tablespoons of raisins contain 15 g carbohydrate
Dehydration causes the fructose content in raisins to become more concentrated, and if you have fructose intolerance, raisins could lead to symptoms such as abdominal pains, gas, bloating, belching, and indigestion.
23. Corn - Corn, also known as maize, is often mentioned as a cereal, rather than a vegetable and it is among the most popular food staples in every corner of the world. Thanks to the technological development, you can find corn anytime in a year, but only in summer can corns of the best quality and the most reasonable price be found. There are many different types of corns in the reality. You might be most familiar with yellow corn, but it can vary in colors.
10 Health Benefits of Corn:
Aids in digestion. As corn contains a high content of dietary fiber, one of the very first health benefits of corn is to improve your digestion. There are two main types of fiber in corn: soluble and insoluble. The former is effective to limit the absorption of cholesterol in the body. Meanwhile, the latter reduces the risk of constipation and intestinal problems effectively. Therefore, if you use corn regularly, you can stay away from many problems relating to the digestive system, such as constipation or diarrhea.
Corn gives you energy. With a considerable number of carbohydrates, corn can give your body a lot of energy within a short period of time. To maintain the well-being of the nervous system which can be achieved when your body is energetic is also one of the best health benefits of corn.
For weight gain: If you are underweight and have difficulty gaining weight no matter how much you eat, corn should be used to help you achieve the goal. Corn provides a large number of calories and carbs which are believed to play a crucial role in bulking up the body. Each cup of corn kernels is claimed to be equivalent to approximately 130 calories.
Heart healthy. With anti-atherogenic quality, corn is one of the best natural foods to control the level of cholesterol in your body. Thus, it is clear that one of the best health benefits of corn is to prevent the threat of cardiovascular diseases. You should use corn oil on a daily basis to maintain the well-being of your heat. Corn oil is super effective in preventing the arteries from getting clogged and lowering the blood pressure.
Aids in colorectal cancer prevention. The amount of fiber in corn is quite impressive, making up for about 18.4 percent per one cup. When you use corn regularly, one of the best health benefits of corn which is to prevent cancer will become clearer. As it is beneficial for the treatment of digestive problems, like constipation, it has significant effects on the decreasing risk of colon cancer.
Helps to lower bad cholesterol. The liver is responsible for producing cholesterol in the body and normally, cholesterol is divided into two main types: good and bad. If your daily meals consist of fatty foods, the amount of bad cholesterol will rise considerably in the body and it is likely to cause many health problems. In this case, corn can be used to deal with the worst scenario. The presence of vitamin C, bioflavonoids and carotenoids in corn is super effective in restoring the balance of good and bad cholesterol levels. In addition, corn will improve the blood circulation to eradicate more free radicals from your body.
Anemia prevention. The insufficiency of some vitamins and nutrients, say, vitamin B12, is blamed for the so-called anemia problem. Thanks to the richness of nutrients, corn is one of the most appropriate foods for the anemia prevention and treatment, which is also another great health benefit of corn. In addition to above-mentioned nutrients, corn also gives a large amount of iron to improve the formation of red blood cells.
Aids your vision. The presence of carotenoids in corn plays a vital part in the efforts to avoid vision impairment. Furthermore, beta-carotene which is also present in corn is very supportive for the production of vitamin A in the body; thus, your vision is improved significantly. To sum up, one of the greatest health benefits of corn is for your eyes.
Healthy pregnancy. Known as a great provider of folic acid, corn can be used by pregnant women to gain many health benefits. If they lack folic acid, the babies are more likely to become underweight at birth. No parent wants this scenario and corn should be used widely to avoid it. Nevertheless, the use of corn should be halted immediately when high blood pressure or swelling is recorded. To get the best results, pregnant women should ask doctors for suggestion before using anything.
Helps with memory. Corn contains a considerable amount of thymine that makes a great contribution to the function of your brain cells. Specifically, corn plays a crucial role in the synthesis of acetylcholine, which affects your memory capacity. Thus, if you want to improve the memory and get rid of problems relating to memory, such as Alzheimer’s disease, corn is highly recommended to use on a daily basis.
24. Mangos - Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.72 g of carbohydrates. Mangos are also high in vitamins A and C, potassium, and fiber.'
Mangos my help protect against cancer, the boot the immune system, improves your skin and hair health, can help ease constipation, supports eye health and improves blood sugar regulation.
Try adding mango chunks to breakfast cereals or smoothies. Mango is also great eaten alone as a snack. They are ready to eat when they yield slightly to gentle pressure.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.
A 3.5-ounce (100-gram) serving provides the following nutrients (1):
- Calories: 277
- Carbs: 75 grams
- Fiber: 7 grams
- Protein: 2 grams
- Potassium: 20% of the RDI
- Magnesium: 14% of the RDI
- Copper: 18% of the RDI
- Manganese: 15% of the RDI
- Iron: 5% of the RDI
- Vitamin B6: 12% of the RDI
Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes. Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease. Dates have been claimed to promote bone health and aid in blood sugar control, but these effects have not been studied sufficiently.
Dates may promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy.
Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control. Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit.
Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.
There are many different ways to eat dates. They are commonly eaten plain but can also be incorporated into other popular dishes.
Meats and Seafood - can be eaten on a high carb diet but remember they are protien (low carb). Eat in moderation.
Salad Dressings and Condiments- use Low-Fat or No Fat varieties.
The Bottom Line:
Dates are a very healthy fruit to include in your diet. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease. There are several ways to add dates to your diet. One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack. It’s easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation. Dates are definitely worth adding to your diet, as they are both nutritious and delicious.
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The Bottom Line About Carbs:
It is is a myth that carbs are unhealthy. The truth is that some of the world's healthiest foods are high in carbohydrates. Although they should not be eaten in large amounts if you're on a low-carb diet, carbs can be important nutrient sources. While refined carbs may be unhealthy in high amounts, whole food sources of carbs are very healthy.
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