Best Carbohydrate Foods Sources to Include in Your Diet

Carbohydrates are bio-molecules consisting of carbon, hydrogen and oxygen compounds, which provide energy to the human body. People often misunderstand it for being calorie-rich, possibly leading to obesity. Although overconsumption of carbohydrate food can generate fat contents, a regulated quantity helps increase metabolism and energy in human bodies. 

Are you planning for a balanced diet with carbohydrate-rich food items? Then, stick with this article to find out the appropriate sources for utilising the benefits of carbs!

Good sources of carbohydrates are essential for a healthy diet. Apart from providing energy, these can be essential for metabolism and digestion. Now the question arises, what are the sources of carbohydrates? Before analysing the various food items required for a balanced diet, one should consider the following types of carbs. 

Sugars- Also called simple carbohydrates, sugars come in their basic forms or saccharides. You can add them to food directly. They are commonly found in desserts, processed food, candies and beverages. Moreover, the content of sugar in fruits, milk and vegetables also provide carbohydrates. 

Starch- These are called complex carbohydrates and consist of several simple sugar components or saccharides in a combined form. Vegetables such as potatoes, peas, and corn contain starch. Starchy foods are high in carbohydrates.

Fibre- It is another complex carbohydrate. As the human body cannot break fibres, eating fibre-rich food helps you avoid overeating and control metabolism. In addition, high-fibre carbohydrate food helps in preventing stomach and intestine related issues, such as constipation. It also helps to lower cholesterol and blood sugar. 

That being said, let us check out a standard list of carbohydrate food in the following sections.

Carbohydrate food mainly includes vegetables due to their fibre content. Below listed are some of the vegetables that are essential sources of carbohydrates. 

• Potatoes: One medium-sized potato (173 grams), for instance, comes with about 37 grams of carbohydrates. One can utilise its benefits both as cooked vegetables and as starch. 

• Sweet potatoes: About 100 grams of these, on the other hand, come with about 20.1 grams of carbohydrates. Therefore, they are good sources of potassium and vitamins A and C. In addition, it helps lose weight and prevent heart diseases by controlling blood sugar and cholesterol levels. 

• Corn: About ¾ cup kernels of corn offers 19 grams of carbohydrate. It can help protect body cells from damage and prevent cancer and heart diseases. 

• Peas: About 80 grams of these green vegetables offer 11 grams of carbohydrates. 

• Beetroots: About 136 grams of beetroots come with about 9.6 grams of carbohydrates.

• Broccolis: These can also be considered here since a cup contains about 6 grams of carbs, two being fibrous.

When considering sources of carbohydrate food, some fruits are worth mentioning. These are nutritious food items rich in vitamins, fibre, minerals, and phytonutrients. 

• Bananas: These are often considered an essential carbohydrate food, as about 100 grams of these a rich in 23 grams of carbs. Apart from being an energy-powerhouse, this fruit is the source of heart-healthy fibre, minerals and potassium. 

• Mango: One cup of mango (165 grams) can provide about 28 grams of carbohydrates. It is also a source of magnesium and potassium, helpful for controlling blood pressure and pulse. 

• Apple: On the other hand, an apple (100 grams) offers about 12 grams of carbs, which helps in improving the immunity system because of the presence of vitamin C. 

• Pineapple: Another food item that is rich in carbohydrates, about 165 grams of pineapple contains up to 22 grams of carbohydrate. 

• Berries: Strawberries (100 grams) and blueberries (75 grams) contain more than 6 and 9 grams of carb respectively. This helps reduce the risks of diabetes, obesity and heart diseases. 

However, even though it sounds tempting, fruits contain sugar, and overconsumption can affect health.

Apart from fruits and vegetables, lentils are high carbohydrate foods in India. 

• Lentils: About a cup of lentils (180 grams) can provide nearly 36 grams of carbs, along with proteins and fibres. These help lower cholesterol and risks of diabetes and colon cancer. 

• Black beans: These are essential food sources that contain carbohydrates. One serving (120 grams) comes with about 20 grams of carbs. Moreover, the antioxidants and fibre presence makes it suitable for health. 

• Chickpeas: On the other hand, chickpeas are an important source of carbohydrate food, with 35 grams of carbs in a 152-gram serving. In addition, they come with about 8 grams of fibre and are considered good plant-based protein.

Some grains and their benefits can be considered while discussing the sources of carbohydrate food. 

• Quinoa: It is a nutty flavoured grain with a massive 39 grams of carbs in every cup.  It is a plant-based source of protein and is rich with other nutrients, capable of generating various health benefits upon consumption. 

• Rice: Further, while considering some sources of carbohydrates, both brown and white rice are worth mentioning. In a cup of brown rice (186 grams), you will gain over 45.8 grams of carbs. Similarly, 186 grams of white rice can give you 53.4 grams of carbs. Rice helps to maintain a healthy weight and prevent chronic diseases. Individuals can gain about 29 grams of carbs from half a cup of oats, including 5 grams of fibre.

One can also include several dairy products in the list of carbohydrate food items. 

• Milk: About 8 ounces of milk can provide you with about 12 grams of carbohydrates. Cow milk is an essential source of protein, vitamins and calcium. It can help reduce risks of cardiovascular diseases, type 2 diabetes and blood pressure issues. 

• Yoghurt: The name of low-fat yoghurt can also be considered in this regard. It can provide up to 16 grams of carbs in one serving (227 grams). 

Having a balanced diet is therefore not simple, and there is hardly any one-size-fits-all quantity of carbohydrates. The usual daily value for carbohydrates should be around 275 grams per day based on a 2000-calorie food diet.

Carbohydrates constitute one of the three micronutrients essential for the human body, besides fat and protein. The three main types of carbohydrate food include sugar, fibre and starch. The role of carbohydrates is essential since it is necessary to have the same in a balanced food diet. It is the primary source of energy in the human body. Food items rich in carbohydrates help fuel the brain, nervous system, kidneys and heart muscles. 

The human body can store extra carbohydrates in the muscles and liver, and utilise the same when your diet lacks a rich source of carbohydrates. Such diets have the potential of causing headaches, weakness, fatigue, nausea, constipation, bad breath and vitamin deficiencies in the human body. 

Moreover, carbohydrate food helps generate glucose content in the body, which in turn provides energy. When glucose is lacking from low carb sources in the diet, muscles break down into amino acids to create glucose. It can be a problem, as muscle cells are essential for the body. Dietary fibres, on the other hand, improve the digestive system by reducing constipation in the system.

However, the requirement of carbohydrate food in the diet depends on an individual’s health conditions, age, sex, and weight. So, you should consult a dietician before planning a carbohydrate-rich diet to meet your carb requirements based on your health.