Carbohydrates are one of the important nutrients that our body requires. It is the main source of energy in the whole world. But in recent times, we have put carbohydrates on the list of negative foods. Many companies are promoting low carbs to sell their products in the market and earn profits.
Carbohydrate is the main part of our diet. Not only fats and proteins, but carbohydrates are also very essential for the body. Carbohydrates are necessary to function and survive. Rather, your body cannot function properly without carbohydrates. A common working man derives 55% to 65% of the energy is available only through carbs. It is necessary to have this quantity in the food of people doing physical labor.
In this article, we will discuss foods that are rich in Carbohydrates that we can include in our diet.
What are carbohydrates?
Before knowing the list of foods rich in carbohydrates, it is important to know what are carbohydrates? In simple words, carbohydrate is the main component of providing energy to human beings. We need energy for the growth and development of the body. We get this energy from food like rice, maize, wheat, millet, potato, etc. Some micronutrients contain sugar, starch, and fiber, etc. Through these, the daily energy demand of the body is fulfilled.
Which foods are high carb foods?
Beetroot is a sweet purple-colored vegetable. You can eat a beetroot both raw and cooked. One cup of uncooked beetroot gives 13 grams of carbohydrates. Apart from this, essential minerals like calcium, potassium, vitamin A and folate are also found in beetroot. It also contains inorganic nitrates found naturally, which are good for the heart and protect us from heart-related problems.
Figs are a great health-boosting fruit. It contains up to 68% carbohydrates and every 100 grams of figs provides about 280 calories. It is also a good source of vitamins, calcium, and iron, which makes it a more healthy fruit. It works well in reducing bad cholesterol, diseases like respiratory diseases, and diabetes. You can include it in food as a source of carbs.
Rice has the highest amount of carbs. It is better to consume brown rice than white rice. One cup of cooked rice can give you about 36 gms of carbohydrates and it meets around 80% of our daily requirement. Brown rice is also rich in antioxidants. Magnesium and selenium are also abundant in them. Along with this, brown rice is also beneficial in heart diseases.
It is a pseudo-grain. It has a taste comparable to other cereals but it is also quite nutritious. It can also be used like other cereals. One cup of quinoa will give you 39.41 grams of carbohydrates. Quinoa also contains 8.14 grams of protein and 1.61 grams of sugar. It is also a good source of substances like potassium, magnesium. It is very beneficial in reducing weight.
Wheat is also a good source of carbohydrates. It contains about 70% carbohydrates which meet our daily energy demand. There are about 348 calories in every 100 grams of wheat flour. Wheat also contains other nutrients like fiber, phosphorus, protein, manganese, etc. Wheat is also rich in fiber that helps in the process of digestion.
Mango is known as the king of fruits. One cup of chopped mangoes will give you 24.72 grams of carbohydrates. Apart from this, a mango is a good source of fiber potassium, and vitamins A and C. It is also a good source of minerals like magnesium, copper, calcium, and phosphorus. which makes it a more health useful fruit.
Everyone knows the benefits of apple. Apple is available in many varieties. One serving of apple contains 25.13 grams of carbohydrates. Apples are also a great source of vitamins A and C, fiber, and potassium. According to research, apples are known to reduce cancer.
Dates are a naturally sweet fruit. Many types of date species are found. It is also used as a dessert. A handful of dates contains 17.99 grams of carbohydrates. 100 gms of dates will give you 67% carbs and 289 calories. Dates are also a rich source of phosphorus, fiber, vitamin A, potassium, and calcium. Apart from carbs, dates also give you many other health benefits.
Raisins are dried grapes. These are used to give taste to cereal bars. A total of 129.48 grams of carbohydrates are found in one cup of raisins. Raisins also contain minerals like phosphorus, magnesium, calcium, and potassium. Raisins are also rich in antioxidants.
Kidney beans are one of the most common beans found in kitchens. One cup of kidney beans contains about 21 grams of carbohydrates. It meets up to 40% of the daily energy demand. In addition, it also provides 8.1 grams of fiber and 6.99 grams of proteins. Kidney beans are also a rich source of iron and potassium. Its use also improves inflammation in the colon.
Banana is a storehouse of instant energy. It is a common fruit found everywhere. A 100 gm banana contains 25 grams of carbohydrates. It is rich in potassium and vitamins like A and C. Bananas also protect against heart diseases and also lowers blood pressure.
Yam is a vegetable that tastes like potato. It contains about 28% carbs and about 110 calories. Protein, magnesium, selenium, copper, and phosphorus, etc. are also found in abundance in yam. Consuming yam provides relief in the problem of diabetes, arthritis, and cholesterol.
Oats are considered one of the healthiest and most versatile whole grains. There are many varieties of oats available. One cup of rolled oats gives you 5 grams of protein and 4 grams of fiber. It contains 27 grams of carbohydrates. It is also good for the health of our hearts.
Sweet potato is one of delicious food. A medium-sized ripe sweet potato will provide 23.61 grams of carbohydrates. Apart from carbs, sweet potatoes are also rich in vitamin A, vitamin C, and potassium. Research has shown that the carbohydrates found in sweet potatoes provide the body with antioxidants and also reduces inflammation due to tumors.