If you are on a weight loss journey, you must have heard people suggesting you cut down carbs from your diet. Carbs or carbohydrates often get a bad reputation for derailing people from their weight loss journey, especially with the popularity of low-carb diets like keto. But let's set the record straight - not all carbs are bad. According to nutritionist Nidhi Nigam, carbs are the first choice of energy for our brain to perform day-to-day activities. Moreover, carbohydrates have a protein-sparing effect, meaning, the protein content present in it can help build muscles and repair your tissues. If you are on a weight loss journey but love carbs, then fear not! We have combined a list of 6 high-carb foods that are also healthy, so they don't affect your weight loss commitment.
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Here Are 6 High-Carb Foods You Should Not Skip From Your Weight Loss Diet
1. Sweet Potatoes
A beloved root vegetable in Indian kitchens, sweet potatoes are considered healthy for a good reason. This vibrant veggie is packed with complex carbohydrates that can provide a steady release of energy. According to the official website of the United States Department of Agriculture (USDA), 100 grams of sweet potato contains 20.1 grams of carbs. However, they are also rich in Vitamin A, Vitamin C, potassium, magnesium, and dietary fibres. As per a 2014 research paper published in the Journal of Medicinal Food, the antioxidants present in sweet potatoes can help reduce inflammation and improve overall health. So, the next time you are craving something starchy, swap your regular potato snacks with sweet potato ones.
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2. Brown Rice
While several people swap their white rice with brown, others consider it unhealthy due to its high carbohydrate content. According to USDA, 100 grams of brown rice has around 25.6 grams of carbs. However, unlike its white counterpart, brown rice retains the bran and germ which makes it more nutritious. According to a research paper published in the journal BMJ, brown rice can help lower blood sugar levels and decrease the risk of type 2 diabetes. Moreover, brown rice is high in magnesium and fibre, which can help in your overall well-being. Its nutty flavour and chewy texture make it a perfect base for a variety of dishes - from pulaos to biryanis.
3. Bananas
A quick source of carbohydrates, bananas are sweet and delicious. According to USDA, a medium-sized banana (118 grams) contains 26.9 grams of carbs. But, bananas are also loaded with potassium, protein, vitamin C and dietary fibre. A research study published in The Open Sports Sciences Journal highlights that bananas can help in providing physical strength, and reduces oxidative stress. Its high dietary fibre content helps in supporting a healthy digestive system. Plus, bananas' natural sweetness makes them a great snack as a whole, or you can even add them to smoothies, shakes, or even desserts.
4. Quinoa
Quinoa has been gaining popularity among health-conscious people due to its impressive nutritional profile. The official website of USDA reveals that 100 grams of cooked quinoa provides 21.3 grams of carbohydrates. But, quinoa is also a great source of protein and fibre. According to a research paper published in Open Access Macedonian Journal Of Medical Sciences, quinoa is packed with several minerals and plant compounds that can help improve your blood sugar levels and heart health. Plus, it is gluten-free, making it a popular substitute for wheat.
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5. Oats
Oats are a great way to kickstart the day and a fantastic source of complex carbs and fibre. USDA states that 100 grams of raw oats contains 67.7 grams of carbohydrates. Oats are specifically high in a fibre called oat beta-glucan that is known to have anti-inflammatory, anti-obesity, and anti-allergic activities, as per a 2017 research paper published in the International Journal of Molecular Sciences. A warm bowl of oatmeal can be extremely beneficial for your body, especially when combined with fruits, nuts, and some honey.
6. Chickpeas
Chickpeas or chhole are loved for their taste and versatility. USDA's official website mentions that 100 grams of chickpea provides you with 61 grams of carbohydrates. But, chickpea is also rich in dietary fibre and protein, which helps in keeping you full and satisfied. Plus, chickpeas are a great source of plant-based protein, and provide many vitamins and minerals essential for our body. Whether you are making a hearty chhole curry or a protein-packed salad, chickpeas are a versatile addition to your diet.
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That being said, you should not cut carbs out of your diet if you are trying to lose weight but practice portion control. In addition, stay away from refined carbs like pasta and white bread. Remember, the key to a healthy body and diet is to have a balanced meal.