Brenda Peralta is a Certified Diabetes Educator, and Sports Nutritionist with a Bachelor’s in Nutrition and Dietetics. With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.
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.
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.
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.
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.
There are also many misconceptions about high-carb foods that are worth mentioning.
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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:
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.
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
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.
We’ve briefly talked about some of the healthiest carbs that you can choose. Here is a complete carbohydrates food list.
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 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 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 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 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 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 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 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 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 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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While high-carb, low-fat diets offer countless health benefits, balancing macronutrients is essential for overall health. Here are some key points to consider.
To help you balance your meals, check out our other article: High Protein Breakfast Meal Prep
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. Here are five high carb foods you may want to avoid. 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). Many common foods that contain around 30 grams of carbs per serving include:FAQs
What is the number 1 worst carb?
What 5 foods have the highest carbs?
What is a bad carb?
What has 30 grams of carbs?
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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