Carbohydrates are one of the essential macronutrients that your body requires to function properly and create energy in your body. They also play an important role in repairing and rebuilding your muscle tissue.
While there are numerous foods available in India that are high in carb, not all are healthy for you.
According to the study published in Lancet, the majority of Indians eat more carbs than they should. But most carbs that they eat come from refined or processed foods, which are not healthy and provide zero nutritional value.
In fact, mint has discovered that Indians consume more carbs, sugars and processed foods than what is considered healthy.
Carbs are sometimes treated as the enemy of your body in the world of nutrition. However, not all carbs are created equal – some are much healthier than others. And thankfully, there are plenty of healthy high carb foods in India that can help replace your intake of bad carbs from processed foods.
In this post, I will be sharing 15 high carb foods in India that are incredibly good and nutritious for your health.
But before that, let’s see why carbohydrates are important?
The importance of carbohydrates in your diet
Carbohydrates are one of the three macronutrients that your body needs to function properly (the other two are protein and fat).
There are mainly two types of carbohydrates: Simple and complex.
Simple carbohydrates: Simple carbs are found in foods such as candy, soda, white bread, white pasta and pizza. They are quickly digested and absorbed into the bloodstream, leading to a spike in blood sugar. They have very little nutritional value and are unhealthy for your body.
Complex carbohydrates: Complex carbs are found in foods like fruits, vegetables, and whole grains. They are digested more slowly, which results in a steadier blood sugar level. They are also known as healthy carbs.
Here are a few points that show the importance of carbohydrates in your diet:
- Carbs are the primary source of energy for your body. It fuels your brain, heart, kidney, and central nervous system.
- An adequate amount of carbohydrates can help in repairing and rebuilding muscle tissue.
- Eating healthy carbs with a good amount of fiber can help promote weight loss.
- People who eat good carbs have a lower risk of obesity, type-2 diabetes and heart disease.
- Carbs also play an essential role in producing serotonin, a neurotransmitter that regulates mood.
It’s important to include carbs in your diet, but it’s more important to include healthy or good carbs.
15 Healthiest High Carb Foods In India
Millets
Carbohydrate content: 60-70 grams per 100 grams
Millets are one of the high sources of good carbs in India. These are a type of cereal grains that have been consumed for centuries in many parts of the world. They are often called the forgotten grain because they are not as well known as other grains such as wheat, rice, and corn.
There are many different types of millets, each with its unique flavour and texture. They can be ground into flour, made into porridge, or used in baking.
Also, millets are gluten-free and are an excellent alternative for people living with celiac disease or gluten sensitivity.
Furthermore, they are a good source of protein, fiber, minerals, and vitamins and are suitable for people with diabetes.
Quinoa
Carbohydrate content: 39 grams per 100 grams
Quinoa is a pseudocereal that has become popular as a health food in recent years.
It is gluten-free and has a high protein and carbohydrate content. It is also a good source of dietary fiber, magnesium, phosphorus, and manganese.
In addition, It’s also a rich source of antioxidants which helps to prevent your body from damage caused by free radicals.
According to studies, eating one serving of quinoa per day can reduce the risk of dying early from cancer, heart disease, diabetes, and other chronic disease.
Buckwheat
Carbohydrate content: 71 grams per 100 grams
Buckwheat is not a grain, although it is often grouped with grains. Instead, buckwheat is the seed of a fruit.
The seed itself is gluten-free, and it is sometimes used as a substitute for oats in the preparation of breakfast cereals.
Buckwheat is high in carbs than many other grains, and most of the carbs in buckwheat are the good kind. Moreover, it is low in fat and high in fiber and protein.
Corn
Carbohydrate content: 21 grams per 100 grams
Corn is one of the most common high-carb foods in India. It is easily available, affordable and delicious.
It is a staple food in many parts of the world and is now produced more than wheat or rice.
Corn is consumed directly by humans, but it is also used in the production of corn ethanol, animal feed, and other corn products.
Brown rice
Carbohydrate content: 23 grams per 100 grams
Brown rice is a high carbohydrate unpolished whole grain food that provides complex carbohydrates and a source of vitamins, minerals, and fiber.
It has a lower glycemic index than white rice, which means it does not raise blood sugar as quickly, which can help with weight control.
Moreover, brown rice is a rich source of fiber that helps to reduce your risk of constipation, type-2 diabetes and heart disease.
Although white rice also has a good number of carbs, those carbs are deprived of any nutritional value. That’s why it’s recommended to choose brown rice instead of white.
Oats
Carbohydrate content: 60 grams per 100 grams
Oats are a type of cereal grain that is most commonly ground into oatmeal, which is often eaten for breakfast. They are a good source of dietary fiber and contain more protein and fat than many other cereals.
Moreover, they are a great source of healthy carbs that everyone should include in their diet.
Brown bread
Carbohydrate content: 56 grams per 100 grams
While many types of bread are available in the market, brown bread is the healthiest one.
Brown bread is made from whole-wheat flour. It is a healthier option than white bread, as it is higher in fibre and contains more nutrients. It is also denser and chewier than white bread and has a nuttier flavour.
Moreover, brown bread is packed with complex carbs, which helps you keep you fuller for longer.
Always choose brown bread, which has less to no sugar and few preservatives.
Also read: 9 Health Benefits And Nutritive Values of Brown Bread
Banana
Carbohydrate content: 23 grams per 100 grams
When it comes to good carbs, fruits like bananas are not behind.
A single medium-sized serving of banana contains about 28 grams of carbohydrates. And the good thing is that most of these carbs are complex.
Furthermore, bananas are a good source of dietary fiber, vitamin C, potassium, and vitamin B6.
Mangoes
Carbohydrate content: 15 grams per 100 grams
Mangoes are one of the most popular fruits in India. They are famous for their sweet taste and are often eaten during summer season.
With being rich source of carbohydrates, mangoes are also good source of magnesium and potassium which helps to regulate your blood pressure and regular pulse.
Furthermore, they help reduce inflammation and are good for your digestive system.
Apples
Carbohydrate content: 14 grams per 100 grams
Apple is another great fruit that contains good amount of carbohydrates.
There are more than 15 varieties of apples that you can find in India , and all of them are rich source of essential nutrients for your body.
Moreover, apples are good source of fiber, vitamin C and minerals like magnesium and potassium.
Sweet potatoes
Carbohydrate content: 20 grams per 100 grams
Though they aren’t as widely known as their white-fleshed counterparts, sweet potatoes are one of the most widely popular type of potato in the world.
Sweet potatoes are a delicious, nutritious vegetable that many people enjoy eating as a healthy side dish.
They are also a exceptional source of carbohydrates with 26 grams in a medium-sized sweet potato.
Furthermore, they are great source of antioxidants that help prevent many chronic health problems.
Chestnuts
Carbohydrate content: 53 grams per 100 grams
Chestnuts are a type of nut that is often roasted and eaten as a snack. They’re high in antioxidants and minerals like magnesium and potassium, which help maintain your heart in good shape.
In addition, chestnuts are also a great source of carbohydrates that you can find in India
Raisins
Carbohydrate content: 79 grams per 100 grams
Raisins or kismis are dried grapes often used as a snack food or for baking. They are a good source of healthy carbs that can help you provide energy.
In fact, eating a handful of raisins provide you with 24 grams of carbs.
Moreover, raisins are also high in fiber, potassium, and antioxidants, and they also have a low glycemic index, all of which make them a must to include in your diet.
Dates
Carbohydrate content: 75 grams per 100 grams
Whether it’s mejdool or deglet noor dates, they are a great source of healthy carbohydrates to include in your diet.
About 90% of the carbs in dates come from their sugar content, which is simple carbohydrates. These carbohydrates come from natural sugar present in dates and are not considered unhealthy for you.
In addition, dates are a good source of fiber and antioxidants and are an excellent natural sweetener.
Beans
Beans are a type of legume that grows in pods and are generally eaten whole, but sometimes they are ground into a powder and used as a thickener or flavouring.
They are a good source of protein and contain a high amount of healthy carbs.
For example, 100 grams serving of boiled kidney beans provides 23 grams of carbohydrates.
In addition, beans are a great source of fiber that helps to regulate your blood sugar levels and lower your cholesterol.
What high carbohydrate foods should you avoid?
Not all high carbs foods are healthy for you.
There are many foods out there that are packed with bad or refined carbs, which can cause your blood sugar levels to spike or lead to weight gain. Moreover, if eaten in excess, these bad carbs can lead to chronic health problems.
Here are some of the high carbs food in India that you should avoid in your diet.
- Soft pretzel
- Processed cereals
- Doughnuts
- Soda and sugary drinks
- Potato chips
- Gummy candy
- French fries
- White bread
- White pasta
- Pastries and cakes
- Pizza
Final words
There is no doubt that, we Indians are addicted to eating unhealthy foods. However, it’s important to understand that foods that are only appealing to the senses have no nutritional value.
Carbs are an important part of a healthy diet, and there are plenty of healthy high-carb foods in India to choose from.
So, the next time you want to eat, Instead of eating refined or processed carbs, choose good carbs like whole grains, fruits and vegetables. These foods are also packed with fiber and nutrients, and they will keep you feeling full for longer.
With a little planning, you can easily include these healthy high-carb foods in your diet.
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