Although cutting carbs can be beneficial for some people, this certainly does not mean that all high-carb foods are “bad.” Here are 4 high-carb foods that are actually incredibly healthy.
Oats may be the healthiest whole grain food on the planet. Raw oats contain 66% carbs, and nearly 11% of that is fiber. They are particularly high in a powerful soluble fiber called beta-glucan which helps you feel full for longer.
They are also a great source of many vitamins, minerals and antioxidants. They are even a relatively good source of protein, containing more than most other grains.
Many studies have shown that oats may reduce the risk of heart disease by lowering cholesterol levels, particularly LDL.
Eating oats may also lower blood sugar levels in diabetics, at least after meals.
2. Sweet Potatoes
Sweet potatoes are a nutritious tuber, and they are delicious.
Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar and fiber. They are a rich source of potassium, vitamin A (from beta-carotene), vitamin C, and antioxidants.
I find it very interesting that until about 60 years ago in Okinawa, an island in Japan, 69% of an Okinawan’s caloric intake came from sweet potatoes alone. And they now have the greatest proportion of centenarians (people over 100 years old) in the world.
3. Kidney Beans
Kidney beans are a variety of the common bean and part of the legume family. Cooked kidney beans contain 22.8% carbs, in the form of starches and fiber. They are also high in protein which makes them quite filling.
They are rich in many vitamins, minerals and plant compounds, including beneficial antioxidants.
They are linked with numerous health benefits, but just make sure to never eat them raw, because raw or improperly cooked kidney beans can be toxic.
Unfortunately they are also high in short-chain carbohydrates known as FODMAPs. These can cause digestive stress if you eat too much at once, or in those who are intolerant.
This is a nutritious seed that has become incredibly popular in the natural health community. It's classified as a pseudocereal, so a seed that is prepared and eaten like a grain.
Although cooked quinoa is 21% carbs, it's still a good source of protein and fiber. This makes it quite filling and an excellent addition to an effective weight loss diet.
Quinoa is also rich in many minerals and plant compounds, and has been linked to several health benefits like improved blood sugar control. It doesn't contain any gluten either which makes it a popular alternative for those who don't tolerate gluten.
Now don't get me wrong, processed junk foods high in sugar and refined grains are definitely unhealthy and fattening. But as you can see, whole, fiber-rich foods that just so happen to be high in carbohydrates are some of the world's healthiest foods, period.
Further reading: https://authoritynutrition.com/12-healthy-high-carb-foods/
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Studies mentioned in video:
Study 1: http://www.ncbi.nlm.nih.gov/pubmed/7956987
Study 2: http://www.ncbi.nlm.nih.gov/pubmed/14520027
Study 3: http://www.ncbi.nlm.nih.gov/pubmed/16054549
Study 4: http://www.ncbi.nlm.nih.gov/pubmed/23410632