10 Healthy Carbs To Add To Your Diet

Did you know that you shouldn’t eliminate carbohydrates in your diet? Instead, check out these amazing healthy carbs great to boost the fiber, vitamins, and antioxidants in your diet.

10 Healthy Carbs Excellent For Your Diet

 

Why You Need Carbohydrates in Your Diet?

Healthy carbohydrates are recommended in most balanced diets. We get necessary vitamins and minerals from the carbohydrates that help our bodies to function mentally and physically, so be wary of diets that steer you away from all carbs. Those diets are leaving out important information you should know about the daily requirements we should all have every day.

1. Sweet Potatoes

Sweet potatoes are one of the healthiest foods you can eat. In their purest form, the sweet potato is a delicious source of fiber, vitamin A (from beta-carotene), vitamin C, and potassium.

Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar, and fiber, as mentioned, previously.

2. Oranges

Oranges are healthy carbs you can add to your diet. And they are also one of the best-loved fruits in the world. They are mainly composed of water and contain 11.8% carbs.

Oranges are also a good source of fiber. Oranges are especially rich in vitamin C content, potassium, and some B vitamins. In addition, they contain citric acid as well as several very potent plant compounds and antioxidants.

3. Blueberries

Besides being delicious and good with almost every cereal or yogurt, blueberries consist mostly of water as well as about 14.5% carbs. Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese.

4. Apples

We’ve all heard, “An apple a day keeps the doctor away.” Well, there is some truth to that age-old saying. Apples are a fiber-rich fruit that benefits health in several ways, such as improving blood sugar control and reducing the risk of heart disease.

They may also decrease the risk of some types of cancer. These delicious fruits contain 13-15% carbs and come in many different colors.

5. Chickpeas

Popularly known in its hummus form, chickpea is a great source of carbohydrates.  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.

6. Bananas

There are several diets that ask you to give up bananas. And, then there is also the commercial saying, “Banana is the perfect fruit.” Look at the facts and make up your own mind. Bananas are high in potassium, vitamin B6 and vitamin C. They also contain several beneficial plant compounds. Due to their potassium content, bananas may help lower blood pressure and improve heart health. Bananas have a high carb content of 23%. Many people eat bananas to improve sore muscles and recovery.

7. Oats

Oats have been labeled the healthiest whole-grain foods 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.

8. Grapefruit

If you have never had a grapefruit fresh off of a tree, you are missing out! Well, most people don’t get that chance, but a sweet, fresh grapefruit that is just the perfect amount of ripe is hard to beat. It contains about 9% carbs and has high amounts of several vitamins, minerals, and plant compounds.

Eating grapefruit can aid weight loss and reduce insulin resistance. And, eating grapefruit may help prevent kidney stones, lower cholesterol levels, and protect against colon cancer.

9. Quinoa

Quinoa is considered a superfood and for all the good reasons. A cup of cooked quinoa contains 39 grams of carbs.

Despite being packed with carbohydrates it is high in fiber and protein. Additionally, it’s one of the few foods containing all nine essential amino acids.

This seed is definitely a great source of antioxidants to help keep your body healthy.

Fast Fact: Did you know that due to its high nutritional content and great potential in contributing to international food security, The United Nations (UN) declared 2013  as “The International Year of Quinoa.”

10. Buckwheat

Last but certainly not least, buckwheat. This wheat crop is considered a pseudocereal since it has properties similar to cereals.

What’s great about buckwheat is it contains a great number of healthy nutrients such as protein, fiber, and complex carbohydrates. One cup of buckwheat has 33.5 grams of carbohydrates.

The American Heart Association highly recommends that a person’s diet should include whole grains such as buckwheat.

Conclusion

There are more foods you can add to this healthy carbs list. The key is making sure that while the food may have carbs, it also has the nutrients and vitamins your body needs. Most of the foods listed above are high in fiber.

They all are high in vitamins and antioxidants. It’s a matter of balance. Be wary of diets that ask you to give up an entire food group, especially if that diet has no replacement plan in place for the nutritional values you have left behind.

Which foods from this list are you eyeing to add to your diet this week? Maybe you have tasty recipes you can share with us, we’d love to hear about them in the comments section below.

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Editor’s Note: This post was originally published on August, 2019, and has been updated for quality and relevancy.