The Ultimate Guide to High-Carb Low-Fat Foods

Most people are scared of carbs. However, carbs are a crucial part of one’s diet since they are the body’s primary energy source. Yet, not all carbs are a healthy option. For that reason, it’s important to choose the right type of carbs. 

If you want to select the best high-carb foods that also provide a low-fat content, you’ve come to the right place. 

In this article, we will examine the ten best high-carb, low-fat foods. We will also go over some foods that are low in carbs but high in carbs and what the healthiest carb option is. 

The Role of Carbohydrates in a Balanced Diet

Carbs are one of the three macronutrients your body needs to function properly, alongside proteins and fats. They are the body’s primary energy source, helping fuel every activity you make, from daily activities to intense workouts. Choosing high-quality, nutrient-dense sources of carbs can significantly impact your overall health. 

By including a variety of high-carb foods in your diet, you can maintain energy levels, support cognitive function, and improve physical performance. But, it’s important to understand the different types of carbs and their benefits, to help you select the best option. 

What Is a High-Carb and Low-Fat Food?

Currently, there is no specific definition of high-carb and low-fat food. However, for this article, we will consider foods high in carbs when they contain more than 15 grams of carbs per 100 grams and less than 3 grams of fat. 

These foods are often part of diets that provide energy, particularly for activities requiring endurance. 

Benefits and Misconceptions of High-Carb and Low-Fat Foods

While most people are terrified of carbs, they offer several health benefits. Here are some of the benefits provided by high-carb and low-fat foods. 

• Sustained energy. Carbohydrates are the body’s preferred energy source (1). A diet rich in healthy carbs ensures consistent energy levels throughout the day. 

• Improved digestion. High-carb foods, especially those rich in fiber, aid in digestion and promote gut health (2). 

• Nutrient-rich. Many high-carb, low-fat foods are packed with essential vitamins, minerals, and antioxidants. 

• Weight management. When consumed in the right quantities, these foods can help maintain a healthy weight by providing satiety without excessive caloric intake (3). 

• Brain function. The brain relies on glucose (carbs) for optimal performance. A good intake of carbs can ensure mental clarity, focus, and cognitive function (4). 

There are also many misconceptions about high-carb foods that are worth mentioning. 

• Carbs lead to weight gain. Not all carbs are created equal. Whole grains, fruits, and vegetables are complex carbs that contribute to good health, unlike refined sugars and processed snacks. 

• Low fat equals low flavor. High-carb, low-fat diets can be delicious and diverse, contrary to the belief that they are bland and restrictive. 

• Only for athletes. While athletes benefit from these foods, they are equally effective for anyone looking to maintain a healthy lifestyle. 

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What Foods Are High in Carbs But Low in Fat?

High-carb, low-fat foods encompass a range of grains, fruits, and vegetables that provide essential nutrients without excessive fat content. Some key examples include: 

• Whole grains: brown rice, quinoa, and oats are excellent sources of complex carbs and fiber. 

• Fruits: bananas, apples, and berries offer natural sugars and vitamins. 

• Vegetables: sweet potatoes, corn, and peas provide healthy carbs and essential nutrients. 

• Legumes: beans, lentils, and chickpeas are protein-rich and low in fat. 

• Root vegetables: carrots and beets are sweet, fiber-rich options. 

• Whole wheat products: whole wheat bread and pasta are healthier alternatives to their refined counterparts. 

What is Low in Carbs But High in Fat?

Although the focus here is on high-carb, low-fat foods, it’s worth mentioning the opposite dietary choice: low-carb foods and high in fat. Here are some examples of low-carb and high-fat options. 

• Avocados
• Nuts and seeds
• Cheese
• Olive oil
• Fatty fish (salmon, sardines, and mackerel)

These are foods that are the staples of a low-carb or keto diet and help provide sustained energy levels through their high fat content. For other high-fat foods for keto, check out our other article on this topic. 

Read more: 6 Low Carb Thanksgiving Sides That Even Carb-Lovers Will Enjoy

What is The Healthiest Carb To Eat?

The healthiest carbs come from whole foods that are minimally processed. Before we go over the 10 best high-carb foods low in fats, here are some of the best carbs you may want to include in your daily routine. 

• Quinoa: it’s a complete protein and fiber-rich grain. 

• Oats: it’s known for their heart-healthy benefits. 

• Sweet potatoes: they are packed with essential vitamins and minerals. 

• Berries: they are high in antioxidants and low in natural sugars. 

• Brown rice: a versatile and nutrient-dense grain. 

What Are 10 Foods High in Carbohydrates?

We’ve briefly talked about some of the healthiest carbs that you can choose. Here is a complete carbohydrates food list. 

Quinoa

Quinoa is a versatile whole grain packed with complex carbs, fiber, and protein. It’s also a complete protein, meaning it contains all nine essential amino acids. You can use quinoa as a base for salads, bowls, or as a side dish. 

Sweet Potatoes

Sweet potato is a starchy vegetable loaded with vitamins A and C, potassium, and fiber. They offer a slow release of energy, making them ideal for those seeking stable energy levels. You can enjoy them roasted, mashed, or in soups. 

Chickpeas

Chickpeas are a legume rich in complex carbs, fiber, and plant-based protein. They are highly versatile and can be added to salads, stews, or blended into hummus. Chickpeas are another great option to help maintain steady blood sugar levels and promote fullness. 

Oats

Oats are a whole grain that provides complex carbs and soluble fiber. They are beneficial for heart health and digestion. You can start your day with a bowl of oatmeal or use oats in baked goods and smoothies. 

Bananas

Bananas are a convenient source of natural sugars, fiber, and essential vitamins and minerals like potassium and vitamin B6. They are one of the best high-carb fruits, which are perfect for a quick energy boost before or after a workout. You can add bananas to your smoothies or yogurt or eat them on their own. 

Brown Rice

Brown rice is a whole grain that offers complex carbs and fiber. It’s a healthier alternative to refined white rice and supports digestive health. You can use brown rice as a base for stir-fries, grain bowls, or as a side dish. 

Lentils

Lentils are a legume rich in complex carbs, fiber, and protein. They are also high in iron and folate, making them a nutritious addition. Enjoy them in soups, stews, or salads to make a hearty and complete meal. 

Berries

Berries like strawberries, blueberries, and raspberries are low in calories but high in natural sugars, fiber, and antioxidants. They are great for snacking, adding to cereals, or blending into smoothies. Thanks to their high antioxidant content, they can help enhance immune function. 

Whole Wheat Bread

Whole wheat bread is a staple that provides complex carbs and fiber. It’s a healthier option compared to white bread, offering more nutrients and better blood glucose control. You can use whole wheat bread for sandwiches, toast, or as a side to soups. 

Butternut Squash

Butternut squash is a starchy vegetable rich in complex carbs, vitamins A and C, and potassium. It’s perfect for roasting, mashing, or adding to soups and stews. Butternut squash provides long-lasting energy and supports immune function. 

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The Importance of Portion Control 

While high-carb, low-fat diets offer countless health benefits, balancing macronutrients is essential for overall health. Here are some key points to consider. 

• Portion control. Even healthy foods can lead to weight gain if you consume them in large quantities. Use portion control to enjoy these foods without overindulging. 

• Macronutrient balance. Ensure your diet includes adequate protein and healthy fats alongside carbs. This balance supports muscle health, hormone production, and overall wellness. 

• Listen to your body. Pay attention to hunger and fullness cues to avoid overeating and ensure you are meeting your nutritional needs. 

To help you balance your meals, check out our other article: High Protein Breakfast Meal Prep

FAQs

• What is the number 1 worst carb?

The term “worst carb” often refers to highly processed carbs that have little nutritional value and can lead to rapid spikes in blood sugar levels. According to many, refined sugar is one of the worst carbs, and it is found in sugary drinks, candies, and baked goods. However, any food can be included in a healthy diet, when in moderation. 

• What 5 foods have the highest carbs?

Here are five high carb foods you may want to avoid. 

1. White bread: typically made from refined flour and often lacks fiber. 
2. Potatoes: especially forms like mashed potatoes and fries.
3. Pasta: mainly those made from refined flour.
4. Rice: particularly white rice. 
5. Sugary cereals: many breakfast cereals are high in sugar and refined grains.

• What is a bad carb?

A “bad” carb generally refers to carbs that are highly processed and stripped from their essential nutrients (vitamins and minerals) and fiber. Some examples include refined sugars (candy, baked goods, and sugary drinks), refined grains (white bread, white rice, and many types of pasta), and processed snacks (chips, cookies, and crackers). 

• What has 30 grams of carbs?

Many common foods that contain around 30 grams of carbs per serving include:

• One medium-sized banana
• Slice of white bread (depending on the thickness)
• A cup of cooked white rice
• A small potato (roughly 5 ounces)
• A medium-sized apple

The Bottom Line

Carbs are an essential part of a balanced diet, providing energy, supporting brain function, and enhancing physical performance. By including a variety of high-carb foods like quinoa, sweet potatoes, chickpeas, and berries, you can be sure you are getting the nutrients your body needs. 

Remember, not all carbs are created equal. Focus on whole, unprocessed foods that offer fiber, vitamins, and minerals. This approach will help you maintain steady energy levels, support digestive health, and reduce the risk of chronic diseases. 

For those looking to make informed dietary choices, consider consulting with a nutritionist or health professional. They can provide personalized recommendations and help you achieve your health and wellness goals.