7 Healthy Carbohydrate-Rich Foods You Must Add To Your Diet

Carbohydrates often get a bad reputation in dieting culture, but they are essential for optimal health and energy. The key lies in distinguishing between refined, quickly digested carbs and healthy, complex carbohydrates.

We consulted Anshul Singh, Team Lead, Clinical Nutritionist, Artemis Hospitals, Gurugram, and Kanikka Malhotra, Clinical Nutritionist and Founder of Health Pepper, Delhi, to understand why you need healthy carbs and which power-packed foods should become staples in your kitchen.

What Exactly Are Healthy Carbohydrates?

According to Kanikka Malhotra, healthy carbohydrates are lightly processed carb sources that naturally contain fibre, vitamins, minerals, and phytonutrients. Unlike their refined counterparts, they induce a slower, more sustained increase in blood sugar.

Malhotra explains: "They’re mostly unrefined carbs from whole plant foods. Think whole grains, legumes, fruit, vegetables, and nuts and seeds, not flours and sweets, and sugar-based drinks."

Healthy carbs function by giving you sustained energy without causing rapid spikes and crashes in blood sugar. They take a longer time to digest, providing steady energy and promoting long-lasting satiety. Choosing unprocessed, fibre-rich carbs is crucial for long-term health, as they fuel the body and brain, aid digestion, and keep the body's metabolism balanced.

Benefits of Healthy Carbohydrates

Healthy carbohydrates are your body’s preferred and most efficient source of fuel.

Anshul Singh notes: "Healthy carbs are your body’s preferred fuel, fueling your brain, workouts, and activity while protecting muscle protein. They’re also a great fibre source, which is good for gut health, regularity, cholesterol control, and can even help with weight loss by promoting satiety."

Eating a balanced diet rich in these beneficial carbs can improve mood, brain function, and overall physical performance throughout the day.

7 Healthy Carbohydrate-Rich Foods to Boost Your Health

Adding these seven foods to your regular diet will ensure stable energy levels, improved digestion, and long-term health benefits.

1. Oats

Oats are exceptionally high in soluble fibre, particularly beta-glucan. This fibre is vital for aiding digestion, promoting gut health, and keeping harmful LDL cholesterol levels in check. Malhotra highlights that oats offer fibre that supports blood sugar, cholesterol, and metabolic health.

2. Brown Rice

Brown rice is a fantastic source of complex carbohydrates, providing steady, sustained energy release throughout the day. It also contains important minerals like magnesium, which is crucial for muscle and nerve function. Along with other whole grains, it provides complex carbs plus fibre, and protein for steady energy.

3. Sweet Potatoes

Forget white potatoes for a moment, sweet potatoes are packed with beneficial antioxidants and are an excellent source of Vitamin A (in the form of beta-carotene). Singh confirms that sweet potato delivers sustained energy along with beta-carotene for eye and immune function.

4. Quinoa

Quinoa stands out as one of the few plant-based foods considered a ‘complete protein’, meaning it contains all nine essential amino acids. It is naturally gluten-free, and its high protein and fibre content make it exceptional for satiety.

5. Chickpeas

Chickpeas are an amazing source of plant-based protein and fibre, making them highly effective at keeping you full and managing appetite. As a legume, they provide complex carbs plus fibre and protein for steady energy, better satiety, and gut support.

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6. Bananas

Bananas are the perfect pre- or post-workout snack, offering a quick source of easily digestible energy. They are also rich in potassium, an electrolyte vital for muscle function and nerve health. Whole fruits, in general, add natural carbs with antioxidants and vitamin C for heart and immune health.

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7. Apples

An apple a day truly helps keep the doctor away, thanks to its high content of soluble fibre. This type of fibre is particularly beneficial for lowering bad cholesterol and supporting a healthy gut microbiome.

Image courtesy: Freepik

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