What are the best Fruits High in Carbohydrates?
Carbohydrates provide the body with energy it needs to function. While protein and fat can also be used as fuel, carbohydrates are much more efficient for burning.
Increase the energy and focus you have for exercise, weight loss goals, and more with these top high carb foods. Eat these to stay healthy and content!
Disclaimer:
The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.
Fruits High in Carbohydrates: Fruits
Fruits can be an excellent source of vitamins and minerals, but some are higher in carbohydrates than others. If you’re on a low-carb diet or simply want to reduce sugar intake, make sure you select fruits that meet your requirements.
For instance, one small apple (three inches across) contains 25 grams of carbs but also provides fiber and antioxidants like vitamin C. Furthermore, apples provide potassium which may help keep your heart and blood pressure at healthy levels.
Bananas are high-carb fruits that also offer plenty of nutrients. They’re an excellent source of vitamin B6, magnesium, phosphorus and fiber.
If you’re on a low-carb diet, be sure to enjoy bananas in moderation. They provide potassium which may help lower blood pressure and prevent strokes.
Blackberries and raspberries are excellent sources of fiber and antioxidants. They contain plenty of polyphenols, compounds which may prevent certain chronic illnesses.
However, they’re also quite sweet. One cup of berries contains 17.7 grams of total and 7.8 grams of net sugars, so it’s best to limit consumption to one cup or less.
Pomegranates are also high in sugar, with one medium fruit containing 22 grams total and 20 grams net sugars. Eating them as part of your meal or smoothie is recommended; however, those following a low-carb diet who do not have diabetes can enjoy them as snacks as well.
Finally, grapes are an excellent source of fiber and polyphenols but also high in sugar. Furthermore, they supply vitamin C, folic acid, and potassium.
Other low-carb foods to consider are cantaloupe and honeydew melons, both of which have only a few grams of carbohydrates per 100 gram serving. Plus, these fruits provide plenty of potassium and copper. Enjoy them on their own or blend them with yogurt to create an irresistibly creamy snack!
Fruits High in Carbohydrates: Starchy Vegetables
Carbohydrates —which come in various forms such as sugars, starches and fiber —are essential nutrients your body requires for energy. Furthermore, they supply vital vitamins and minerals and may help prevent disease.
Carbs can be found in vegetables, fruits, grains and other foods when eaten in moderation for good health. Vegetables and fruits also provide fiber which promotes digestive health and may reduce the risk of heart disease or diabetes.
All vegetables contain some carbohydrate, but some are more starchy than others. Popular examples of starchy vegetables in salads or casseroles include potatoes, corn, peas, carrots, beans and parsnips – to name just a few!
Vegetables that contain less than 10% carbs by weight are considered non-starchy, while those with more than 15% can be classified as starchy. On average, one serving of raw or cooked veggies contains around 5 grams of carbohydrates.
When following a low-carb, diabetic, or weight loss diet, it’s recommended that you fill 1/4 of your plate with starchy vegetables and another quarter with non-starchy ones. Eating these veggies not only provides beneficial vitamins and minerals but also fiber which may lower cholesterol and give you an energy boost; all while making you feel more satisfied overall.
Starchy vegetables, often referred to as tubers, contain numerous beneficial nutrients like B vitamins, potassium, magnesium and phosphorus. Furthermore, these veggies are packed with complex carbohydrates which provide your body with energy and fuel for other activities.
Root vegetables such as yams and sweet potatoes are rich sources of carbohydrate. Furthermore, they contain resistant starch which is created when the vegetables are cooked before cooling for consumption.
If you have diabetes, try to limit the amount of starchy vegetables in your diet as they can raise blood glucose levels if eaten too frequently. If unsure about a food’s carbohydrate content, consult with a doctor or dietitian for further guidance.
Non-starchy vegetables tend to be healthier alternatives than their starchy counterparts due to their lower caloric content and lack of spike in blood sugar levels. Plus, they’re packed with fiber which has been known to slow digestion and make you feel full for longer. Plus, non-starchy veggies provide plenty of calcium, iron and vitamin C.
Fruits High in Carbohydrates: “Mixed” Foods
Mixed foods are an excellent way to increase your daily servings of whole-food ingredients that provide essential vitamins, minerals, and fiber. “When plant-based items like fruits, vegetables, grains and nuts are combined with other food categories like fish, poultry and unprocessed red meat,” notes Mozaffarian, “you get a nutritious option that will help you reach your nutritional objectives.”
For instance, a serving of mixed vegetables (including non-starchy varieties such as asparagus, beets, carrots, cauliflower, green beans, broccoli, peppers and mushrooms) contains 3 grams of carbohydrates. When served alongside protein like chicken or fish they can provide additional nutrients like iron and zinc.
Fruit with skin, such as bananas, kiwis, oranges and strawberries, contain 2-5 grams of carbohydrates per cup depending on the variety. Furthermore, these high-carb fruits may provide you with some beneficial fiber that goes undetected in your system; this fiber promotes digestive and heart health benefits by passing through undigested.
Yogurt, another great source of fiber and low in sugar, contains bone-healthy calcium and vitamin D. It can make for a nutritious snack or addition to breakfast – just be sure to choose Greek yogurt which has lower sugar levels than regular varieties.
Soy milk and almond milk, on the other hand, contain less sugar than cow’s milk and may be suitable for those with lactose intolerance or who simply want to incorporate more plant proteins into their diet. Furthermore, these milk alternatives are low in fat and contain probiotics for added benefit.
However, a serving of soy milk or almond milk typically contains 16 to 23 grams of carbohydrates. You can reduce the sugar content in these drinks by opting for reduced-sodium versions.
Refined carbohydrates, which are commonly found in packaged and processed foods, are an often-found source of added sugar. While they may raise blood sugar levels, they’re not nearly as beneficial for overall health as whole-food options like fruits, vegetables, and grains.
In addition to sugar, these foods may also contain other additives or preservatives which could have an adverse effect on your health. They tend to be higher in sodium than other options, so if you have high blood pressure or other cardiovascular disease issues, reduce how much of them you consume.
Fruits High in Carbohydrates: Beans
Beans are vegetables belonging to the legume family, including beans, peas and lentils. Legumes contain high levels of protein, fiber and essential nutrients for health; plus they contain phytonutrients which may reduce chronic disease risks like diabetes or obesity.
Legumes are an excellent source of protein and fiber, both essential for a nutritious diet. Furthermore, they supply antioxidants and anti-inflammatory agents that may prevent chronic illnesses like heart disease, cancer, and obesity.
They’re high in dietary fiber and have a low glycemic index. These nutrients may help regulate blood sugar after meals, potentially aiding with managing diabetes and preventing cardiovascular disease.
However, some people experience gas or digestive problems from beans due to lectins and other compounds present. Soaking or boiling the beans before eating reduces these substances, making them easier to digest and more nutrient-rich.
Soaked or boiled legumes tend to be lower in phytates, which can hinder mineral absorption such as iron and zinc. Furthermore, they’re less likely to cause diarrhea or other digestive issues because soaking softens beans and creates an environment for enzymes to break down anti-nutrients like phytic acid.
Some studies indicate that a diet consisting of whole, unprocessed legumes can improve blood glucose management and lower the risk of heart disease in those with Type 2 diabetes. According to one such study, those on a high-legume diet experienced significant decreases in hemoglobin A1c (HbA1c), an indicator for long-term blood sugar control.
Another advantage of a high-legume diet is that it’s low in fat, cholesterol and sodium. This makes it an ideal option for decreasing one’s total daily calorie intake and protecting against chronic health conditions like heart disease, stroke or high blood pressure.
Beans are also an excellent source of folate, which is essential for healthy red blood cells and may prevent neural tube defects in a fetus during pregnancy. A single cup serving of shelled edamame beans provides 482 micrograms (mcg) of this essential B vitamin.