10 Examples of Carbohydrate Rich Foods

By priscilla

Reviewed: dr. vanta

Article Sources

1. 'Potato Nutrition Info: Label, Data, Carbs, Calories, Health Facts.' Potato Goodness, 16 Feb. 2021, www.potatogoodness.com/nutrition/.
2. 'Wu, Qiongying, et al. Characterization, Antioxidant and Antitumor Activities of Polysaccharides from Purple Sweet Potato.' Carbohydrate Polymers, Elsevier, 21 June 2015, www.sciencedirect.com/science/article/pii/S0144861715005524.
3. 'Beets, Raw Nutrition Facts & Calories.' SELF Nutrition Data | Food Facts, Information & Calorie Calculator, nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2.
4. 'Nutrition Facts for Corn, Cooked, Recommended Daily Values and Analysis.' www.nutritionvalue.org/Corn%2C/cooked/nutritional/value.html.
5. 'Nutrition Facts for Oats, Raw, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Oats%2C/raw/nutritional/value.html.
6. 'Nutrition Facts for Quinoa, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Quinoa/447525/nutritional/value.html.
7. 'Nutrition Facts for Rice, Cooked, Brown, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Rice%2C/cooked%2C/brown/nutritional/value.html.
8. 'Nutrition Facts for Lentils, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Lentils/nutritional/value.html.
9. 'Nutrition facts for kidney beans, recommended daily values and analysis. (n.d.).' Retrieved from https://www.nutritionvalue.org/Kidney/beans/nutritional/value.html.
10. 'Nutrition facts for garbanzo beans by LIDL, recommended daily values and analysis. (n.d.).' Retrieved from https://www.nutritionvalue.org/Garbanzo/beans/by/LIDL/1063237/nutritional/value.html.
11. 'Nutrition Facts for Banana, Raw, Recommended Daily Values and Analysis.'Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Banana%2C/raw/nutritional/value.html.
12. 'Potassium Intake, Stroke, and Cardiovascular Disease: A Meta-Analysis of Prospective Studies.' com | Science, Health and Medical Journals, Full Text Articles and Books, www.sciencedirect.com/science/article/pii/S0735109710049764?via%3Dihub.
13. 'Nutrition Facts for Apples, with Skin, Raw, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Apples%2C/with/skin%2C/raw/nutritional/value.html.
14. 'Apple Intake is Inversely Associated with All-cause and Disease-specific Mortality in Elderly Women.' Cambridge Core, www.cambridge.org/core/journals/british-journal-of-nutrition/article/apple-intake-is-inversely-associated-with-allcause-and-diseasespecific-mortality-in-elderly-women/EC7A2E4916E6A660649736CE42189685.
15. 'Nutrition Facts for Mango, Raw, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Mango%2C/raw/nutritional/value.html.
16. 'Nutrition Facts for Dates, Medjool, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Dates%2C/medjool/nutritional/value.html.
17. 'Nutrition Facts for Raisins, Recommended Daily Values and Analysis.' Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Raisins/nutritional/value.html.

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Carbohydrates play an essential role in one's diet, and many carbohydrate-rich foods provide high nutritional value. Carbs have been getting a lot of bad press in recent years. However, along with fats and proteins, they are among the nutrients that benefit the body. Carbs help the body to not only survive but also thrive.

Whereas processed or refined carbs typically provide little to no nutritional benefits, carbohydrates from whole and unprocessed foods are generally nutritious and can provide many health benefits. When you check nutritional labels, be aware that fibers are listed under total carbohydrate count, but do not raise blood glucose levels.

1. Sweet Potatoes and Beets

Sweet potatoes are a tasty addition to many meals. A medium-sized unpeeled baked sweet potato contains 26 grams of carbs.¹‘Potato Nutrition Info: Label, Data, Carbs, Calories, Health Facts.’ Potato Goodness, 16 Feb. 2021, www.potatogoodness.com/nutrition/. Sweet potatoes are also rich in potassium, vitamin A and vitamin C. A 2015 study revealed that purple sweet potato contains some carbohydrate molecules with antitumor and antioxidant effects.²‘Wu, Qiongying, et al. Characterization, Antioxidant and Antitumor Activities of Polysaccharides from Purple Sweet Potato.’ Carbohydrate Polymers, Elsevier, 21 June 2015, www.sciencedirect.com/science/article/pii/S0144861715005524.

Beets, or beetroot, can be eaten cooked or raw. One cup of this sweet, purple root vegetable contains 13 grams of carbs.³‘Beets, Raw Nutrition Facts & Calories.’ SELF Nutrition Data | Food Facts, Information & Calorie Calculator, nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2. It is rich in calcium, potassium, vitamin A and folate. It also contains naturally occurring inorganic nitrate, which can be beneficial for heart health.

2. Corn and Oats

Corn is a year-round vegetable that many people enjoy as a side dish, in a salad or on the cob. One hundred grams of corn contains 14 grams of carbs and 3.36 grams of protein.⁴‘Nutrition Facts for Corn, Cooked, Recommended Daily Values and Analysis.’ www.nutritionvalue.org/Corn%2C/cooked/nutritional/value.html. It is also rich in vitamin C.

Oats are versatile, healthful whole grains in different varieties, including quick, steel-cut and rolled oats. One hundred grams of raw oats contains 68 grams of carbs, 10 grams of fiber and 13 grams of proteins.⁵‘Nutrition Facts for Oats, Raw, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Oats%2C/raw/nutritional/value.html.

Carbohydrates

3. Quinoa

Quinoa is a pseudo-grain that is highly nutritious. It tastes similar to many other types of common grains, so it can be prepared and eaten much the same way.

One hundred grams of quinoa has 64 grams of carbs and 14 grams of protein.⁶‘Nutrition Facts for Quinoa, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Quinoa/447525/nutritional/value.html. Quinoa is also mineral-rich; it contains phosphorus, potassium and magnesium. Quinoa is an excellent weight-loss food due to the high amount of protein and fiber that it contains.

4. Brown Rice and Lentils

Brown rice is a highly nutritious alternative to white rice. One hundred grams of cooked brown rice contains 25 grams of carbs.⁷‘Nutrition Facts for Rice, Cooked, Brown, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Rice%2C/cooked%2C/brown/nutritional/value.html. This common side dish is also rich in antioxidants. Brown rice can go well with lentils, a popular legume rich in carbs and protein.

One hundred grams of lentils contains 19 grams of carbs, 8.4 grams of protein and 7.3 grams of fiber.⁸‘Nutrition Facts for Lentils, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Lentils/nutritional/value.html. Moreover, lentils are also rich in phosphorus, calcium, potassium and folate.

Carbohydrates

5. Kidney Beans

Kidney beans are legumes. They are among the most popular beans that people include in their diets. One hundred grams of kidney beans contains 21 grams of carbs.⁹‘Nutrition facts for kidney beans, recommended daily values and analysis. (n.d.).’ Retrieved from https://www.nutritionvalue.org/Kidney/beans/nutritional/value.html. They are also rich in fiber and protein, comprising 6.9 grams and 8.1 grams per cup, respectively, per cup of kidney beans.

These beans are also a good source of iron and potassium. It is believed that eating dark or white kidney beans can help improve colon inflammation.

6. Garbanzo Beans

Garbanzo beans are also known as chickpeas. Like other beans, they are legumes. They comprise the main ingredient in hummus, a Middle Eastern dish made from mashed, cooked garbanzo beans blended with garlic, lemon juice and tahini.

One hundred grams of garbanzo beans by LIDL contains 14 grams of carbs and 4.6 grams of protein.¹⁰‘Nutrition facts for garbanzo beans by LIDL, recommended daily values and analysis. (n.d.).’ Retrieved from https://www.nutritionvalue.org/Garbanzo/beans/by/LIDL/1063237/nutritional/value.html. They are also a good source of calcium and fiber. Studies have shown that these beans may improve digestion and heart health.

Carbohydrates

7. Bananas

Bananas are among the most widely available fruits, and they make for a quick and easy snack. They belong to the Musa family of plants that originated from Southeast Asia. A medium-sized banana contains 23 grams of carbohydrates.¹¹‘Nutrition Facts for Banana, Raw, Recommended Daily Values and Analysis.’Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Banana%2C/raw/nutritional/value.html.

Bananas are nutritionally comparable to sweet potatoes as they are rich in potassium, vitamin A and vitamin C. The high potassium content in bananas makes it a good choice for people who aim to lower their blood pressure and improve their heart health.¹²‘Potassium Intake, Stroke, and Cardiovascular Disease: A Meta-Analysis of Prospective Studies.’ com | Science, Health and Medical Journals, Full Text Articles and Books, www.sciencedirect.com/science/article/pii/S0735109710049764?via%3Dihub.

8. Apples

Like bananas, apples are one of the most common fruits that can be found all year round. Originally from Central Asia, apples grow on the apple tree and are available in several varieties.

One hundred grams of raw apple with skin has 14 grams of carbs. It is also rich in potassium and vitamins A and C.¹³‘Nutrition Facts for Apples, with Skin, Raw, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Apples%2C/with/skin%2C/raw/nutritional/value.html. One study that involved older women found that consuming apples may reduce one's risk of mortality related to several diseases, including cancer.¹⁴‘Apple Intake is Inversely Associated with All-cause and Disease-specific Mortality in Elderly Women.’ Cambridge Core, www.cambridge.org/core/journals/british-journal-of-nutrition/article/apple-intake-is-inversely-associated-with-allcause-and-diseasespecific-mortality-in-elderly-women/EC7A2E4916E6A660649736CE42189685.

Carbohydrates

9. Mangos

Besides being rich in healthful carbs, mangoes also contain potassium and vitamins. One hundred grams of this sweet tropical fruit contains 15 grams of carbs.¹⁵‘Nutrition Facts for Mango, Raw, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Mango%2C/raw/nutritional/value.html. It also contains 1.6 grams of fiber and 168 grams of potassium.

Mangoes can be eaten alone as a snack and can also fit nicely into smoothies and breakfast cereals. They are ready for consumption when gentle pressure causes them to yield slightly.

10. Dates and Raisins

Dates are available in many varieties. These sweet-tasting fruits can be eaten as a dessert or as a snack. One hundred grams of Medjool dates contain 75 grams of carbs and fiber, potassium, iron, calcium and vitamin D.¹⁶‘Nutrition Facts for Dates, Medjool, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Dates%2C/medjool/nutritional/value.html.

Raisins, which are dried grapes, are great as a standalone snack. They can also add texture and flavor to the salad, cereal bars, granola or yogurt. One hundred grams of raisins contain 79 grams of carbs and minerals such as calcium, iron, and potassium.¹⁷‘Nutrition Facts for Raisins, Recommended Daily Values and Analysis.’ Nutritional Values For Common Foods And Products, www.nutritionvalue.org/Raisins/nutritional/value.html.