15 healthy high-carb foods Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe Fifteen healthful high carb foodsMedically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By Tom Rush — Updated on July 18, 2022Carbohydrates are an essential component of the diet, and many high carb foods offer excellent health benefits. Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently. In this article, we look at 15 high carb foods and consider what they can do for your health. Healthful high carb foods Share on PinterestSKC/StocksyMinimally-processed fruits, vegetables, and pulses are good sources of carbohydrates and often contain a variety of other vitamins and minerals. By comparison, highly processed, refined carbohydrate products often contain fewer or none of these additional nutrients. These foods can help increase the carbohydrate content of a person’s diet. Eating a varied, nutritionally-balanced diet rich in whole foods can help promote overall good health. Healthful, whole-food carbohydrate sources include:sweet potatoesbeetrootcornquinoabrown riceoatsbananasapplesmangoesdatesraisinsgoji berrieskidney beansgarbanzo beanslentils Learn more about the health benefits of eating a balanced diet here. Vegetables Adding these healthful, high carb vegetables to a meal will boost its carbohydrate content: 1 Sweet potatoes Sweet potatoes are a delicious favorite to include in a range of meals. One large 180 gram (g) baked sweet potato with the skin has 37.3 g of carbohydrates. Sweet potatoes are also an excellent source of potassium and vitamins A and C. A 2015 study found that some carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits. 2 Beetroot Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked. One cup of raw beets has 13 g of carbohydrates. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health. 3 Corn Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad. A measure of 100 g of corn contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C. High carb grains Grains and pseudograins, the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits. Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high carb grains into their diet: 4 Quinoa Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it similarly. One cup of cooked quinoa contains 39.4 g of carbohydrates, 8.14 g of protein, and only 1.61 g of sugar. Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus. 5 Brown rice Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 45.8 g of carbohydrates. This grain is also rich in antioxidants. 6 Oats Oats are versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats. A cup of uncooked oats provides 103 g of carbohydrates, 26.4 g of protein and 16.5 g of fiber. Nutrients in oats can help promote heart health. Research has shown that oat fiber can reduce the risk of cardiovascular events in patients with coronary artery disease. High carb fruits Fruits are an excellent source of healthful carbohydrates, particularly those below: 7 Bananas Bananas are widely available and make for a convenient snack. One medium banana has 26.9 g of carbohydrates. Like sweet potatoes, they are also rich in potassium and vitamins A and C. Research shows that potassium intake can help improve heart health and lower blood pressure. 8 Apples There are several different types of apple, each with its specific nutritional content. The United States Department of Agriculture (USDA) estimates that one medium apple contains 20.6 g of carbohydrates. It also provides vitamins A and C, potassium, and fiber. According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality. 9 Mangos Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.8 g of carbohydrates. Mangos are also high in vitamins A and C, potassium, and fiber. High carb dried fruits Healthful dried fruits can help people achieve their daily carbohydrate needs. However, some dried fruit products contain additional sugars to increase their sweetness. People looking to eat more dried fruits should carefully check labels for added sugars and prioritize minimally-processed options. People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal: 10 Dates There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert. There are 18 g of carbohydrates in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A. 11 Raisins Raisins are dried grapes that work as a stand-alone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola. One cup of raisins packs in 130 g of carbohydrates. They also contain potassium, magnesium, phosphorus, and calcium. Raisins are a good source of antioxidants too. Antioxidants are natural substances that can slow damage to cells from free radicals. Learn more about the health benefits of antioxidants here. 12 Goji berries There are 77 g of carbohydrates and 13 g of fiber in 100g of Goji berries. They are also a great source of vitamin A. Due to their high antioxidant content people often refer to goji berries as a ‘superfood’. High carb pulses Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer. Try the following healthful, high carb pulses: 13 Kidney beans Kidney beans belong to the legume family. They are one of the most common beans to include in the diet. One cup of boiled kidney beans has 40 g of carbohydrates. They are also a good source of protein and fiber, with 15.3 g and 13.1 g per cup, respectively. These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon. 14 Garbanzo beans Garbanzo beans, or chickpeas, are also legumes. They are the primary ingredient of hummus. One cup of cooked garbanzo beans contains 44.9 g of carbohydrates and 14.5 g of protein. Garbanzo beans are also rich in fiber and calcium. 15 Lentils Lentils are popular high protein legumes. One cup of boiled lentils provides 39.8 g of carbohydrates along with 17.9 g of protein and 15.6 g of fiber. Lentils are high in phosphorus, potassium, calcium, and folate. High carb foods to limit or avoid People should limit or avoid refined carbohydrates with little or no nutritional content for a healthful diet. Processing or refining carbohydrates removes many of their nutrients. High carb foods that people should try to avoid include:candysugary breakfast cerealswhite pastawhite breadwhite ricecookies, muffins, and other baked productsflavored and sweetened yogurtpotato chipssugary juicessodasfoods and drinks with a high fructose corn syrup contentfoods and drinks high in refined sugarprocessed foods Health effects of limiting carbohydrates Carbohydrates are one of the main nutrients that the body needs, along with protein and fats. Typically, the most healthful diet a person can eat is one that balances all key nutrients. However, some people advocate for low-carbohydrate diets in certain circumstances.Blood sugar control: Limiting carbohydrate intake can help people with type 2 diabetes manage their blood sugar levels. However, people with type 2 diabetes should consult their doctor to discuss all treatment options before making wholesale dietary changes.Weight loss: Limiting carbohydrate intake can lead to short-term weight loss. However, this is partly due to water loss in the early stages, and the pace of weight loss decreases with time. People should always consult a medical professional before engaging in any restrictive dieting.Cholesterol levels: Some research suggests that a low carbohydrate diet can improve high-density lipoprotein (HDL) cholesterol levels. People often refer to this as “good” cholesterol. However, research into the effect of carbohydrates and low-density lipoprotein, or “bad” cholesterol, remains controversial and inconclusive. Carbohydrates are essential for the proper working of the body. Excluding carbohydrates from the diet can lead to nutritional imbalances without an adequate nutrition plan. People should only limit carbohydrates in their diet after consulting their doctor. Summary When it comes to carbohydrates, the rule of thumb is to select whole foods and avoid processed and refined carbohydrates. Whole foods high in carbohydrates generally offer lots of essential nutrients and health benefits for the body. People with a specific health issue or concern should talk with their doctor or a registered dietitian to determine which high carb foods are right for them. Last medically reviewed on July 18, 2022Nutrition / DietCat 1foodandfoodbenefits 24 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Apples, raw, without skin. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/171689/nutrientsBananas, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrientsBeans, kidney, red, mature seeds, cooked, boiled, without salt. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/175194/nutrientsBeets, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrientsCarbohydrates. (2018).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydratesChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrientsCorn, sweet, yellow, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrientsDates, medjool. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrientsGoldenberg, J. Z., et al. (2021). Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data.https://www.bmj.com/content/372/bmj.m4743Goji berries, dried. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrientsHodgson, J. M., et al. (2016). Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women.https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/apple-intake-is-inversely-associated-with-allcause-and-diseasespecific-mortality-in-elderly-women/EC7A2E4916E6A660649736CE42189685Jeszka-Skowron, M., et al. (2017). Potential health benefits and quality of dried fruits: Goji fruits, cranberries and raisins.https://www.sciencedirect.com/science/article/pii/S0308814616316661Lentils, mature seeds, cooked, boiled, without salt. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrientsMangos, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrientsMansoor, N., et al. (2016). Low-carbohydrate diets increase LDL-cholesterol, and thereby indicate increased risk of CVD.https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/lowcarbohydrate-diets-increase-ldlcholesterol-and-thereby-indicate-increased-risk-of-cvd/9166FB39712869C0BEAEEF6E3A6A130AOats (Includes foods for USDA's Food Distribution Program). (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrientsOh, R., et al. (2021). Low carbohydrate diet.https://www.ncbi.nlm.nih.gov/books/NBK537084Quinoa, cooked. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrientsRaisins, seeded. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168166/nutrientsRice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program). (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/nutrientsSweet potato, cooked, baked in skin, flesh, without salt. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrientsThe role of potassium and sodium in the diet. (2021).https://www.cdc.gov/salt/potassium.htmWu, J.-R., et al. (2019). The benefit of secondary prevention with oat fiber in reducing future cardiovascular event among CAD patients after coronary intervention.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395719/Wu, Q., et al. (2015). Characterization, antioxidant and antitumor activities of polysaccharides from purple sweet potato.https://www.sciencedirect.com/science/article/pii/S0144861715005524FEEDBACK:Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition — By Tom Rush — Updated on July 18, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhat's to know about sweet potatoes?Medically reviewed by Jillian Kubala, MS, RD Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. 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