Most of us might think that carbs are the leading cause of obesity. But that is not true. There are healthy carbs as well as unhealthy carbs. Processed foods that are high in sugar and refined grains may contribute to an excess build-up of fat and are unhealthy for your overall health. On the other hand, whole grains and fibre rich foods belong to the category of healthy carbs. Read on to know the 7 foods rich in carbohydrates.
High Carb Foods and Weight Gain
If you are lean and looking for ways to gain weight, then healthy high carb foods might be a good choice. However, along with high carbs, include foods packed with vitamins and minerals in your weight gain diet. Try focusing on a well-balanced diet and avoid certain high carb foods that are unhealthy for your body. Also, practice weight gaining and muscle building exercises that will help you gain weight.
Read : Exercises to Gain Weight for Females
If you have any doubts on how to gain weight with a high carb diet, never hesitate to talk to a health professional. You can also consult a doctor online.
Keep reading to know more about healthy and unhealthy high carb foods.
7 Foods Rich in Carbohydrates
Here is a list of foods rich in carbohydrates.
- Legumes
This nutritious high carb food offers many health benefits, including reducing the risk of heart diseases and inflammation. Given below are the carb counts for 160 to 200 grams of legumes.
- Lentils: 40 g
- Black beans: 45 g
- Chickpeas: 45 g
- Kidney beans: 40 g
If you are on a low-carb diet, you can include small amounts of legumes depending upon your daily intake of carbs. However, if you are on a high-carb diet and focusing on weight gain, you can definitely add legumes as they contain good carbs along with other vitamins, minerals, and plant compounds.
- Banana
This widely available fruit is a good source of carbohydrates. Being one of the best energy-boosting foods, one medium-sized banana contains around 26.95 g of carbs which includes fibers as well as naturally occurring sugar. Also, bananas are rich in potassium, vitamin A, and vitamin C. They are made up of complex carbs, including resistant starch and therefore help in better digestion. If you are on a low carb diet, try to limit the intake of bananas.
- Sweet potatoes
Relatively high in carbs, sweet potato is a starchy root veggie. One medium-sized sweet potato contains around 26 g of carbohydrates (including fiber). If you are on a low carb diet and do not wish to exclude this high carb food, then, divide the sweet potato into smaller portions and reduce the carb intake. Also, they are a good source of potassium, provitamin A, and vitamin C.
- Bread, grains, and pasta
Bread, grains, and pasta are all foods rich in carbohydrates.
Typically prepared from a dough made of water and flour, bread is available in many varieties. Since it is low in essential nutrients and high in calories and carbs, it is always best to reduce the daily intake of bread. White bread contains around 14 g of carbs whereas, whole wheat bread contains 17 g of carbs.
Whole grains including barley, oatmeal, bulgur, pasta etc. are all healthy carbs, and they are a good source of vitamins, minerals, and fibers. Eating this reduces your risk of heart diseases, diabetes, and also keeps your digestive system healthy. Whole grains are also one of the best foods that helps to lower cholesterol. On the other hand, refined grains lack all the essential nutrients and are regarded as bad carbs that are unhealthy. Avoid refined grains and reduce your chance of getting serious health problems.
- Bagels
One of the most beloved comfort foods around the world, bagels are high in carbs. A typical medium-sized bagel may contain around 56 grams of carbs and supplies very small amounts of fats and proteins. Made from refined wheat flour, bagels may also contain a heavy dose of added sugar, which is not very healthy for your body. Try to eat bagels in moderation and also, when you are eating them, include plenty of nutrient-dense foods in your diet.
- Pizza
This savory dish of Italian origin is a rich source of carbs. Pizzas are also known to be one of the main food items that cause obesity. One large size pizza (167 grams) contains 37 grams of carbs. Pizzas sold in restaurants are usually an unhealthy choice as they contain so many ingredients, including monosodium glutamate (MSG), high-fructose corn syrup, and artificial colorings. So, if you can’t resist yourself from eating pizza, prepare it at home with less added ingredients that are harmful to your body.
- Cereals
Most breakfast cereals are made from refined grains and contain many processed ingredients. These ready to eat foods are high in carbs and their packages often exhibit misleading health claims. Therefore, when you buy them from the store, make sure to read the ingredient list carefully. Know that the best cereals are always high in fiber and low in sugar.
A low carb diet helps you lose weight, whereas a high carb diet makes you gain weight. The daily intake of foods rich in carbohydrates totally depends on your health goals. So, consider talking to a doctor before starting any of these diet plans.
