12 foods rich in good carbohydrates

It is generally known that an excessive consumption of carbohydrates is not advisable due to the health risks it entails. However, all carbohydrates are not created equal.

While foods with refined carbohydrates are harmful to health , foods considered whole grains with natural carbohydrates are very healthy and have numerous benefits.

Discover a list of 12 foods rich in good carbohydrates and multiple beneficial properties for the body , each one of them will make you want to eat and become part of your diet.

What are good carbohydrates?

Not only are there carbohydrates intended for weight gain, you can also consume healthy foods for your health that, in addition, will make you avoid certain diseases.

Note: There are 2 types of carbohydrates: Simple carbohydrates and complex carbohydrates . The simple ones are those found in fruits and are easy for the body to digest.

While, complex or bad carbohydrates are those that are consumed through refined foods , pasta, white or whole wheat bread, whole grains, grains, starchy vegetables, processed foods with high levels of sugar, among other foods. which are a little more difficult to digest.

You should know: Although both types of carbohydrates are necessary to maintain a balance in the body’s nutrition, simple or good carbohydrates stand out as being the best allies for people who suffer from high blood sugar.

In addition to being a good source of energy, they contain fewer calories and multiple benefits for those who want to lose weight naturally.

What foods have good carbohydrates?

People who suffer from an uncontrolled glycemic index, high blood pressure, cholesterol and high triglycerides, among other health conditions, are suggested to stick to diets based on fruits and vegetables, drink plenty of water, avoid flour and starches , eat food Whole grains low in sugars and calories.

In this sense, below, you will know 12 foods rich in good carbohydrates , which you can include in your diet to lose weight, gain energy or take care of your health.

1. Grapefruits or grapefruit

Grapefruit is a citrus fruit with a sweet and sour taste that contains  9% carbohydrates . It is rich in water, vitamins ,  minerals  and  plant compounds .

Note: According to studies published by the Journal of Medicinal Food (1) , grapefruits have the ability to reduce insulin resistance, improve metabolic syndrome, and in turn balance the glycemic index in people with blood sugar problems.

The benefits of grapefruits are:

• They reduce  insulin resistance .
• They contribute to  weight loss .
• They prevent the appearance of kidney stones.
• They reduce  cholesterol levels .
• They prevent colon cancer.

2 apples

The apple is a very common and popular fruit, it is one of the foods that is always present in most family homes.

They come in many kinds, sizes, colors, textures, and flavors, but they all contain  between 13% and 15% carbohydrates .

You should know: Apples stand out as a main source of fiber  and also have significant amounts of  vitamin C ,  antioxidants  and  plant compounds that contribute to maintaining a healthy diet .

The benefits of apples are:

• They regulate blood  glucose  levels.
• They reduce the risk of heart disease.
• They decrease the risk of developing some types of  cancer .
• They have diuretic properties.

3. Quinoa

Quinoa is a super nutritious seed that contains 21.3% carbohydrates  (after cooking).

It is considered a pseudocereal because it is cooked and eaten like a  cereal , but it has the advantage of being  gluten-free .

Note: Quinoa is a food that is very rich in protein ,  fiber ,  minerals ,  and  plant compounds, which, according to the Food and Agriculture Organization of the United Nations (2) , may be beneficial for reducing sugar, providing energy, and promoting weight loss. . 

The benefits of quinoa are:

• Reduces blood  glucose  levels.
• It is perfect for people who are sensitive or intolerant to gluten.
• Regulates blood  cholesterol  levels.
• Contributes to  weight loss .

4. Chickpeas

Chickpeas belong to the  legume family  and contain  27.4% carbohydrates  (after cooking), 8% of which is fiber.

They stand out for their  high  fiber  and  protein content of vegetable origin .

To highlight: Chickpeas are rich in vitamins and minerals: phosphorus, iron and group B vitamins , highly necessary compounds in a diet designed to improve the health of the different systems that make up the body.

The benefits of eating chickpeas are:

• They contribute to better  digestive  and cardiovascular health.
• They help prevent cancer.

5. Oranges

Oranges are citrus fruits with a large amount of  water  and  11.8% carbohydrates .

Note: Like most fruits, they are an excellent source of fiber , but they stand out for being really rich in  vitamin C ,  B vitamins ,  and  potassium . In addition, they contain citric acid, antioxidants and very powerful plant compounds.

The benefits of oranges are:

• They help prevent the appearance of  kidney stones .
• They improve heart health.
• They increase the absorption of iron from other foods, which can reduce the risk of  anemia .

6. Avena

Oats are a food considered one of the healthiest cereals that exist and that is included in the diet of many people. Raw oats contain  66% carbohydrates , 11% of which are fiber and a good calorie intake.

This cereal is rich in a type of soluble fiber called  beta -glucan  and is an excellent source of  protein ,  antioxidants ,  vitamins  and  minerals .

Important: It is used to replace wheat flour, as part of multiple vegan and integral recipes, especially in people with diabetes who want to control their blood sugar levels and body fat.

The benefits of oats are:

• Reduces the risk of heart disease.
• Regulates blood  cholesterol  levels.
• Reduces  sugar , especially in diabetic people.
• Contributes to  weight loss .

7. Beetroot

Beetroot is a sweet-tasting, reddish-purple root vegetable that contains  8-10% carbohydrates  (raw or post-cooked).

It can contribute to your diet, compounds such as:  fiber ,  vitamins ,  minerals ,  plant compounds  and powerful  antioxidants, which are necessary to keep the body healthy .

The benefits of eating beets are:

• Reduces  blood pressure  thanks to its content of inorganic nitrates that are converted into nitric oxide in the body.
• Improves  physical performance  during the practice of resistance exercises.

8. Blueberries

Blueberries are a very nutritious type of berry that contains  14.5% carbohydrates .

Note: According to studies published by Nutrition Research (3) , they are very rich in  fiber ,  antioxidants , vitamins and minerals, mainly  vitamin K ,  manganese  and  vitamin C, which protects the body from vascular damage and improves DNA function.

The benefits of blueberries are:

• Protect from oxidative damage.
• They help prevent  aging  and cancer.
• They reduce  blood pressure .

9. Red beans

Red kidney beans are a variety of beans belonging to the legume family. After cooking they contain  22.8% of carbohydrates  available in the form of starch and fiber.

They are very rich in  protein ,  vitamins ,  minerals  and  plant compounds , as well as  antioxidants  such as anthocyanins and isoflavones.

The benefits of red beans are:

• They regulate blood glucose levels.
• They prevent  colon cancer .

Note: Raw kidney beans are toxic, so be sure to cook them well.

10. Sweet potatoes/sweet potatoes

Sweet potatoes contain  between 18% and 21% carbohydrates  in the form of starch, sugar and fiber. They are rich in vitamin C,  vitamin A  (from beta-carotene) and  potassium . Despite being sweet, sweet potatoes are low in sugar and calories.

You should know: This root vegetable is low in fat and has positioned itself as a favorite among those who want a change from whole wheat bread or other foods that are unhealthy, but are marketed as healthy.

The benefits of sweet potatoes are:

• They reduce the  oxidative damage  produced by free radicals.
• They reduce the risk of various diseases.

11. Buckwheat

Buckwheat is a pseudocereal that has absolutely no relation to  wheat , except for its name. Raw beans   contain  71.5% carbohydrates and cooked  beans   contain  20% carbohydrates .

You should know: Buckwheat, also called buckwheat, is rich in  protein  and  fiber  and its  mineral  and  antioxidant content  is higher than that of other cereals, which can help in the diet of people with diabetes or uncontrolled sugar and weight. Also,  it is gluten-free .

The benefits of buckwheat are:

• Improves cardiovascular health.
• Reduces  blood glucose  .
• It is perfect for people who are sensitive or intolerant to gluten.

12. Bananas

Jane Bones

University Professional in the area of ​​Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of ​​health. Interested in topics of Psychology, Occupational Health, and General Medicine.