Carbs have been blamed for causing the current obesity epidemic.
However, not all carbs are created equal. Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening — while whole, fiber-rich foods are healthy.
Although low-carb diets can be beneficial for some people, you should not necessarily avoid all high-carb foods.
Here is a list of 12 high-carb foods that also happen to be incredibly healthy.
1. Quinoa
Quinoa is a nutritious seed that has become incredibly popular in the natural health community.
It is classified as a pseudocereal, a seed that is prepared and eaten like a grain.
Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber.
Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits including improved blood sugar control (1, 2).
It does not contain any gluten, making it a popular alternative to wheat for those on a gluten-free diet.
Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may aid in weight loss (3, 4).
SUMMARY
Quinoa is highly nutritious. It numerous health benefits include improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss.
2. Oats
Oats may be the healthiest whole grain food on the planet.
They are a great source of many vitamins, minerals and antioxidants.
Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in a powerful soluble fiber called oat beta-glucan.
Oats are also a relatively good source of protein, containing more than most grains (5).
Research suggests that oats may reduce the risk of heart disease by lowering cholesterol levels (6, 7, 8, 9).
Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes (10, 11).
Furthermore, oats are very filling and may help you lose weight (12).
SUMMARY
Oats contain many beneficial nutrients, including fiber and protein. Oats have been shown to lower blood sugar and cholesterol levels.
3. Buckwheat
Buckwheat is also a pseudocereal.
Despite the name, buckwheat is not related to wheat and does not contain gluten.
Raw buckwheat contains 71.5% carbs, while cooked buckwheat groats contain about 20% carbs.
Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than most grains (13, 14, 15).
Additionally, it may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes (16, 17, 18).
Buckwheat is the main ingredient in soba noodles, which are popular in Japan.
SUMMARY
Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control.