Foods High in Sugar: Most people already think of many of these foods as bad treats. If you want to lose weight, you should stay away from carbs like candy, soft drinks, and sweet treats like cake, chocolate, and ice cream.
You should stay away from high-carb foods like bread, pasta, rice, potatoes, and sugary snacks like candy bars and cakes. Say no to these things, and you’ll be well on your way to having the healthy body and mind you want.
On a no-carb diet, you can eat and drink things like fish, eggs, cheese, butter, oils, water, and plain coffee or tea. You can also eat nuts, seeds, non-starchy veggies, and high-fat fruits like avocado and coconut if you’re not too strict. These foods are low in net carbs.
These are carbs that have had many of their important nutrients taken away. When you eat simple carbs, your blood sugar goes up quickly, which makes you feel hungry sooner. Feeling full for a short time makes people eat too much, gain weight, and get health problems like diabetes and high blood pressure.
Also, they have a lot of sugar, which is a carbohydrate. A potato is a complex carb that is thought to be “healthy,” but your body breaks them down faster than other complex carbs. These carbs that have been broken down give your blood a lot of sugar. This quickly raises your blood sugar.
12 very healthy foods that are high in carbs
- Quinoa
- Having oats
- Buckwheat
- Boogers
- Potatoes with sugar
- Beets
- Oregano
- Berries blue
Foods that are high in carbs
- Grains like corn, wheat, rice, and barley.
- It has bread, pasta, and yogurt.
- Greens, veggies, nuts, seeds, and beans.
- Foods that grow roots, like potatoes and yams and sweet potatoes.
- Bran.
Tomato sauce, jams, jellies, syrup, molasses, and honey are all bad carbs because they contain extra sugar or are naturally high in sugar. If people only eat them in small amounts, they might not hurt them too much. On the other hand, it might be bad for your health in the long run.
Rice has a lot of carbs, which are the body’s main food source. Carbohydrates are good for fueling exercise and can keep you energized and full. A lot of good things for you can be found in brown rice, like fiber, manganese, selenium, magnesium, and B vitamins.
These are carbs that have had many of their important nutrients taken away. When you eat simple carbs, your blood sugar goes up quickly, which makes you feel hungry sooner. Feeling full for a short time makes people eat too much, gain weight, and get health problems like diabetes and high blood pressure.
It is important to know that carbohydrates, or carbs, are necessary macronutrients that give the body energy and fuel for exercise. Carbs get a bad rap when it comes to health and weight loss, but many people choose to eat a high-carbohydrate diet for different reasons.
For instance, athletes and people who like to be busy often choose a high-carb diet to improve their stamina and performance. Whole grains, legumes, fruits, and starchy veggies like corn and potatoes are all high in carbohydrates. These foods are also high in vitamins, minerals, and fiber, which means they are good for you in many ways.
Do not look any further if you want to improve your overall carb intake but don’t know where to begin! Find out about 12 of the best high-carb foods for your health below.
Which foods have the most carbs?
All of the foods below are high in carbs, but it’s important to remember that all of them can easily be made lower or average in carbs by changing the amount you eat. The foods that usually have the most carbs are:
Grains: These include refined grains like white bread and refined grains like quinoa, brown rice, oats, and whole wheat goods.
The following foods are legumes or beans: chickpeas, black beans, lentils, and more.
Foods that are high in starch: corn, peas, potatoes, and sweet potatoes.
Apples, bananas, pineapples, mangoes, and dried fruits are some of the foods.
High-processed foods like candies, sweets, sugary drinks, cookies, cakes, and sweet desserts all have added sugars.
Let’s look at 12 of the best high-carb foods and why you might want to add them to your plate now that you know what carbohydrate-rich foods are.
Potatoes sweet
Vitamins A, C, B6, and potassium are just a few of the many important vitamins and minerals that sweet potatoes contain. They also have a lot of fiber, which is good for your gut and keeps your blood sugar levels healthy.
Also, sweet potatoes have vitamins that are good for you and help the body fight oxidative stress. What’s in a medium-sized sweet potato (114 grams)?
There are 24 grams of carbs.
103 grams of fat
Beans in black
About black beans’ carbs
These healthy beans are a great way to get fiber and plant-based protein, both of which are important for building and repairing muscle tissue. A lot of legumes in your diet, like black beans, can lower your risk of heart disease and make your heart healthier. A measure of half a cup (86 grams) of cooked black beans has the following in it:
21 grams of carbs
114 the calories
Quinoa
This gluten-free grain called quinoa is very healthy and full of vitamins like iron, magnesium, and phosphorus. It’s also one of the few plant-based foods that is thought to be a nearly complete protein, which means that it has all nine necessary amino acids but not a lot of some of them, like lysine.
A measure of half a cup (93 grams) of cooked quinoa has the following in it:
Twenty grams of carbs in total
111 points
Green peas
Carbs and calories in chickpeas
You can get carbs from beans, but they also have a lot of plant-based protein and fiber, which makes you feel full longer. Chickpeas have a lot of important minerals and vitamins, like folate, iron, phosphorus, and magnesium. There are the following amounts in half a cup (82 grams) of cooked chickpeas:
22.5 grams of grains and sugar
134.5 calories
5-Oats
Oats are a whole grain that are known to have a lot of soluble fiber, especially beta-glucans. Many studies have shown that beta-glucans in oats can lower cholesterol, and eating them regularly has been linked to lower LDL cholesterol levels.
Several B vitamins are also found in oats, such as thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5). These things are in half a cup (40 grams) of dry old-fashioned oats:
Almost 27 grams of sugar
150 calories
Berries blue
Calories and carbs in blueberries
Blueberries have a lot of antioxidants, like vitamin C, which helps the body make collagen, keeps the immune system strong, and supports good skin. Studies show that the antioxidants in blueberries may help slow down the mental loss that comes with getting older. Fresh blueberries, measured in a cup (100 grams), have the following amounts:
With 14.2 grams of carbs
55.4 points
Fruits
Apples are a great way to get fiber. A medium-sized apple has four grams of fiber. Studies show that eating apples regularly may be linked with lower LDL cholesterol and a lower chance of cardiovascular disease. This is because apples contain fiber, antioxidants, and polyphenols. What’s in a big apple (182 grams)?
25 grams of carbs in total.
95 points
Buckwheat
calories and carbs in buckwheat
As a gluten-free grain, buckwheat is good for people who have celiac disease or are sensitive to gluten. In addition, it has a lot of fiber and all nine necessary amino acids. Some studies show that the antioxidants in it, especially rutin, may be good for your heart health and help lower your risk of high blood pressure.
This is how much buckwheat is in a half cup (84 grams) serving:
16.5 grams of carbs in total.
77.5 calories
Boogers
Bananas have a lot of potassium, which is important for keeping your heart and muscles working well and keeping your body’s fluid balance in check. Bananas are also a healthy and easy snack for athletes and people who live active lives because they contain natural sugars like glucose.
One banana that is about seven inches long and weighs 118 grams has:
Almost 27 grams of sugar
105 grams of fat
Runner beans
Kids’ kidney beans calories and carbs
Fiber, which can help keep blood sugar levels in check, is found in large amounts in kidney beans. Folate, iron, magnesium, and potassium are just a few of the important vitamins and minerals that kidney beans contain.
Also, they have antioxidants in them, especially flavonoids and polyphenols, which help the body get rid of free radicals and lower inflammation. When kidney beans are cooked, a half cup (88.5 grams) amount has:
Twenty grams of carbs in total
112.5 calories
Lentils
Lentils may help with better glycemic control, just like the other legumes we’ve mentioned, because they have a lot of fiber and a low glycemic index. What is in a half-cup amount (99 grams) of cooked lentils?
20 grams of different carbs
115 the calories
Brown Rice
How many calories and carbs are in brown rice?
Brown rice is a whole grain that has many health benefits, such as folate, magnesium, potassium, phosphorus, thiamine (B1), niacin (B3), pyridoxine (B6), dietary fiber, and more. Brown rice may be good for your heart because it can help lower cholesterol, keep blood pressure in check, and lower your risk of heart disease.
This is how much cooked brown rice is in a half-cup amount (98 grams):
There are 23 grams of sugar in
109 calories
What Kind of Carbs Are Good for You?
People think that the healthiest carb sources are minimally processed foods like whole grains, legumes, and veggies. This is because they release energy slowly, so you can use them over time.
Complex carbs that come from whole foods can also be good for your health in ways like
- Keeping the gut healthy and nutrition going
- Helping to keep blood sugar levels steady
- Making you feel fuller
- Keeping the heart healthy
If you eat a lot of carbs, can you lose weight?
If you follow a high-carb diet, you can lose weight, but how much you lose depends on a lot of different things. A well-balanced, high-carb, nutrient-dense diet made up of whole foods can usually work for people who are busy.
Some people think that carbs are fundamentally unhealthy because low-carb diets like the keto diet have become popular because they help people lose weight quickly and have other health benefits. But for most people, the best way to lose weight is to eat a reasonable amount of carbs (about 45 to 55 percent of daily calories), which makes sure they get all the macronutrients they need.
As always, it’s important to think about your specific needs, goals, and preferences, as well as your current diet and level of exercise. Talking to a chef can help you understand how to reach your goals by giving you personalized plans and tips.
- These recipes are low in calories and high in carbs.
- Meal ideas that are low in calories and high in carbs
Here are some low-calorie recipes that are still tasty and filling that you can try if you want to eat more grains but are worried about the calories.
Keep in mind that the number of calories and carbs in each of these meals may change depending on how much you eat. Even though these foods may have a lot of carbs, the amounts can be changed to suit your needs and make them low, moderate, or high in carbs.
Bowl with chicken and quinoa
This burrito bowl with chicken and rice is healthy and easy to change up. It has carbs, protein, and healthy fats. What you’ll need is this:
- 1 tablespoon chipotle peppers chopped very small in adobo sauce
- 1 tablespoon of olive oil that isn’t refined
- half a teaspoon of garlic powder
- ½ teaspoon of cumin powder
- 1 pound of chicken breast without bones or skin
- ¼ teaspoon of salt
- 2 cups of rice that has been cooked
- green lettuce, cut into 2 cups
- 1 cup of washed pinto beans from a can
- 1 ripe avocado, cut up
- 1/4 cup of salsa or pico de gallo that has been made
- half a cup of shredded Monterey Jack or Cheddar cheese
- wedges of lime to serve
- Stew with leeks, potatoes, and spinach
This stew with leeks, potatoes, and spinach is healthy and will make you feel good. What you need is this list:
- 1 tablespoon of olive oil that isn’t refined
- Two links of very hot Italian turkey sausage
- 2 cups of chopped leeks
- 4 garlic cloves, cut into thin slices
- ⅛ teaspoon of salt
- 1 glass of dry white wine
- 1 pound small or new potatoes,
- 4 cups of chicken soup with less salt
- 8 cups of spinach
- One bunch of onions
- 1 can of cannellini beans, 15 ounces
- ½ cup of chopped fresh herbs
- Lemon and herb shrimp rice bowl
This lemon herb shrimp rice bowl is another healthy dish that can be changed to fit your tastes. It can be made in just one pan, which makes it great for a quick and healthy weeknight meal. What you’ll need is this:
- 3 tablespoons of olive oil split up
- 8 ounces of fresh lemon juice
- 1 teaspoon of lemon peel
- 4 garlic cloves, chopped up
- Three cups of chopped parsley
- 1/8 teaspoon salt split up
- ½ teaspoon of black pepper
- 1 pound of big shrimp
- One big yellow onion
- 1½ cups of brown rice with long grains
- 2¼ cups vegetable soup with less salt
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What Do Carbohydrates Do?
Carbohydrates are a macronutrient, which means our bodies need a lot of them every day. These are the three main types of carbs:
Carbs: Corn, potatoes, wheat, oats, and dried beans
Honey, sugar, fruits, milk, drinks, bread, cakes, and other foods all have sugar in them.
Fibers are parts of plant foods that aren’t broken down (like fruits, veggies, and whole grains).
Cookie dough, donuts, pastries, soda, and chocolate are all things that contain carbohydrate. (Image Source: iStock/Getty Images)
Your body turns food into glucose throughout the day. Glucose is then used to power your cells, tissues, organs, and muscles. Some types of carbs, like sugars and starches, make your blood sugar go up. If your blood sugar goes up a lot, you may be more likely to have a heart attack, stroke, or diabetes. It’s not true that fibers raise blood sugar. Instead, they help your body digest food and make you feel full. A good diet needs carbs, but too many of them can be bad for you
every day varies on your age, gender, and how active you are. Between 45% and 65% of your calories should come from carbs.
- Men who don’t do much need between 2,000 and 2,600 calories.
- Men who are only slightly busy need around 2,200 to 2,800 calories a day.
- In order to stay healthy, a man needs around 2,400 to 3,200 calories.
- A woman who doesn’t do much needs between 1,600 and 2,000 calories.
- Between 1,800 and 2,800 calories are what a woman who is only somewhat busy needs.
- Girls and women who are busy need around 2,000 to 2,400 calories a day.
- *Sedentary means a way of life that only includes the physical activities needed to live on your own.
- Moderately active means that you do the things you need to do to live on your own and do enough physical exercise to walk about 1.5 to 3 miles a day at 3 to 4 miles per hour.
- Active means having a life that includes the physical activities needed to live on your own, like walking more than three miles a day at three to four miles per hour.
The 2020–2025 Dietary Guidelines for Americans are the source.
If you’re on a 2,000-calorie-a-day diet, the FDA says you shouldn’t eat more than 275 grams of carbs each day. This is equal to 1,100 calories, which is 55% of your daily needs.
If you need different amounts of calories, you can change how many carbs you eat each day. Less than 10% of your calories should come from extra sugar, which is sugar that doesn’t come from food. Added sugar counts as one of your daily carbs.
Risks of eating a lot of carbs
Eating a lot of carbs has been linked to a higher chance of chronic diseases, less physical activity, and being overweight. But it has been shown that the quality of carbohydrates is more important for health than the amount of carbohydrates. Carbs are found in foods like fruits, veggies, chickpeas, cakes, cookies, and ice cream. All you have to do is pick the right carbs.
Bad things about processed carbs
Carbs from processed carbs and added sugars may make you more likely to be overweight, get diabetes, heart disease, and some types of cancer. Many nutrients and most of the fiber are taken out of grains when they are treated or refined. This makes them last longer but be less healthy than whole grains. White bread, white rice, cakes, and crackers are all made from processed foods. The word “enriched” is written on the label of some of these items because nutrients have been put back to them.
What do you mean by “good carbs”?
“Good carbs” are carbs that help you control your weight and blood sugar. Eating highly processed foods, like white rice, will raise your blood sugar almost as much as eating white sugar. Eating minimally processed foods, like whole grains, non-starchy vegetables, whole fruits, and legumes, will not raise your blood sugar and are full of vitamins, fiber, and minerals. There are also many other names for “good carbs.”
Why eating sweet potatoes is good for you
- Risks to Your Health from Processed Carbs
- Eating a lot of processed carbs and added sugars may make you more likely to:
Diseases of metabolism
Researchers have found that eating too many carbs can make you more likely to get metabolic disease. Metabolic syndrome is a group of risk factors that can lead to heart disease and diabetes. These risk factors include high blood sugar, high triglycerides, low HDL cholesterol (the “good cholesterol”), and waist fat.
Being overweight
A meal high in starches and carbs may make people less active, which can cause them to gain weight. Putting on too much weight can lead to obesity.
Diabetes
Sugary and starchy foods that are high in carbs have been shown to make people gain weight. Putting on too much weight can cause diabetes.
Heart disease and stroke
Heart disease may be more likely to happen if you eat a lot of carbs, especially from foods that are high in starch and sugar.
Foods High in Carbs
A lot of modern foods are high in carbs. Here are some foods that are high in carbs but not very healthy.
Soft pretzels
Even though soft pretzels taste great, they are not very good for you. A medium soft pretzel from the mall food court has 80 grams of carbs and only 2 grams of fiber, which is 29% of the daily suggested amount of carbs.
Sugary cereal made in a factory
A cup of Post Golden Crisp has 34 grams of carbs, 0 grams of fiber, and 21 grams of added sugar. That’s 12% of your daily recommended carbohydrate intake and 42% of your daily recommended sugar intake. It also doesn’t have many vitamins or minerals.
Try oatmeal that hasn’t been sweetened. If you need to, you can add a little sugar, but the carb load will be lower than if you ate cereal that has already been sweetened.
Fruit in a can
Experts say that we should eat more fruit, but if you like peaches in heavy syrup, you might not want to buy them in a can. One 8.25-ounce can of peaches in syrup has 25 grams of carbs, 22 grams of which are sugar.
This sweet snack should be swapped out for fresh fruit or fruit in 100% juice or water in a can. Frozen fruit, which doesn’t usually have syrup or juice added, is also a good choice.
Bagels
While bagels may look “healthier” than doughnuts, they’re not really. A chocolate-frosted doughnut only has 34 grams of carbs, while a bagel has 55. Instead of both, why not have some whole wheat toast spread with avocado?
Soda
Sugar makes up 39 grams of carbs in a 12-ounce can of Coca-Cola. This is 78% of your daily recommended amount of added sugar and 14% of your carb budget. Soda is a popular food that is high in empty calories.
It has been shown that people who drink soda are less likely to eat carbs that are good for them. A sugar-free soda or bubbly water is a better choice.
Chips of corn
About 15 grams of carbs are in potato chips, and they’re also high in salt and saturated fats. Popcorn (without the butter) and home-made kale chips are better alternatives.
Candy
It’s no secret that candy is high in carbs and sugar. Ten small gummy bears have 22 grams of carbs, and a Hershey’s chocolate bar has 26 grams of carbs, 21 grams of added sugar, and 40% of your daily fat intake. Candy should be a treat once in a while, not something you eat every day or every week.
Fries
Fast food restaurants serve 43 grams of carbs in a medium-sized order of fries, which is 15% of your daily recommended carbs. Fries are also high in fat and salt. Instead of fries, ask for fruit or a salad when you get to the window.
Yogurt that is sweet
This food might be good for you or not. Plain Greek yogurt has only 8 grams of carbs per serving, which is only 3% of your daily needs. But the popular sweetened and flavored kinds may have a lot more carbs. For example, 25 grams of carbs are in one helping of strawberry-flavored yogurt.
Yogurt usually has a lot of protein and other good things for you, so go ahead and eat it. Just pick a plain or low-sugar kind and add your own fruit.
Juice from fruit
A lot of fruit drinks, especially those called “fruit punch” or “fruit cocktail,” are mostly sugar and not much juice. Even ones that say they’re 100% juice have a lot of sugar. An 8-ounce glass of orange juice has 23 grams of sugar, which is the same amount of sugar as eating five or six oranges but without the fiber.
Some people find that drinking orange juice is good for them. If you do decide to drink it, buy small amounts and look for items that say “pure orange juice.”
Foods Low in Carbs
If you want to cut back on carbs, these foods are good for you and low in carbs:
- Eggs
- Meats like deer, turkey, beef, and chicken
- Food
- Avocados
- Fruits like olives, grapefruit, strawberries, and grapefruit
- Foods that are green and vegetables, like kale, bell peppers, mushrooms, and asparagus
- Fruit and nuts, like peanuts, almonds, and walnuts
- Things made from milk, like cheese, butter, and Greek yogurt
- Apple, coconut, or olive oil
- Whole-grain flour, oats, and other whole grains are used in recipes for baked goods.
What Do Calories Mean?
A calorie is just a unit of energy, and your body needs energy to work right. Many healthy foods are high in calories, not just junk food or fatty foods. Aim to balance the calories you eat with the calories you burn every day. It’s more important to look at the ingredients that might be bad for you than just the number of calories.
What Calories Do for You
Calories are like fuel for your body—they give it the energy it needs to do important things, keep you moving, and keep your daily life going.
Diseases or conditions that need more calories
People with certain health problems, like some types of cancer, eating disorders, depression or anxiety, AIDS, hyperthyroidism, and others, lose weight in unhealthy ways. This can lead to a lot of health problems, so people with these conditions need to eat lots of calories to put on weight.
How to Know How Many Calories Are Healthy
Meat, dairy, and eggs are the three main types of macronutrients. Almost all foods fall into one of these groups. Here are some tips for finding healthier options in each of these groups.
Sugars and carbs
Most of the energy in your body comes from carbs. If you eat more carbs than your body needs, it will store some as glycogen in its cells and turn the rest into fat.
Simple: These give your body energy quickly and also raise your blood sugar level quickly. Simple carbs make things taste sweet. Sugar, honey, maple syrup, fruits, candies, cookies, and ice cream are all full of them.
These carbs are broken down into simple carbs before they can be absorbed, so they give you energy more slowly than simple carbs. Because they’re digested more slowly, they’re less likely to turn into fat. Foods that contain complex carbs are grains, potatoes, bread, and other bread-like foods.
Carbohydrates are good for you in some ways, but not in others. For example, unprocessed (or slightly processed) carbs tend to be healthier than highly processed or refined carbs because they contain more nutrients.
Better choices: Instead of white rice, which is a refined grain, use brown rice, which is a whole grain, in your paella or jambalaya. You can also choose red, purple, or black whole-grain rice. You can also choose whole-grain cereals and breads.
Fats
Fats take longer to turn into energy than proteins and carbohydrates, but they give you twice as many calories per gram, making them the most energy-dense food. Your body stores any extra energy as fat to use later. This can happen in the skin, the stomach, and organs like the heart. Fats are made up of fatty acids and glycerol, which are both needed for growth. Fats can be saturated or unsaturated.
It’s possible to get monounsaturated and polyunsaturated fats from nuts, seeds, fish, olive, canola, corn, sunflower, and soy oils. These healthy fats come from plants and can lower your risk of getting sick.
Saturated fats are solid at room temperature and usually come from animal products. They are found in a lot of meat, dairy products (like butter, cheese, milk, and ice cream), cakes, and pastries. Palm oil and coconut oil also have saturated fats.
Trans fats: Many processed foods, especially those with partly hydrogenated oil, contain trans fats. Trans fats are man-made and should be avoided because they can raise your cholesterol and make you more likely to get heart disease.
If you want to eat less saturated fat, sauté veggies in olive oil instead of butter. A tablespoon of butter has about 7.3 grams of saturated fat, while an olive oil tablespoon has only 1.8 grams.
Gluten
Proteins are made up of amino acids and are mostly used by the body to repair and build new tissues. Unless you’re on a very low-carb and low-fat diet, which forces your body to use protein for energy, meat is the best place to get protein. Other foods that contain protein include dairy products, protein powder, beans, chickpeas, whole grains, tofu, and tempeh.
Better choices for your health: If you want to eat beef, choose lean or extra-lean cuts with less fat. A grilled sirloin steak has 33 grams of protein and 5 grams of saturated fat. A grilled sockeye salmon steak has 30 grams of protein and just over a gram of saturated fat. Lentils have half the protein of steak but almost no fat.
Key Points
Carbohydrates give your body energy, but eating too many of them can make you gain weight and increase your risk of obesity and heart disease. Eat unprocessed carbs like beans, vegetables, fruit, and nuts. These carbs are less likely to raise your blood sugar level, so eat less of them.
What kinds of foods have the most carbs?
There are foods that are high in carbs that are not “bad” for you. Quinoa, rice, and sweet potatoes are all high in carbs but also have a lot of fiber and nutrients.
Why should you stay away from things that are high in carbs?
Watch out for foods that are high in carbs but not very good for you. Cakes, pastries, full-sugar drinks, candy, and refined starches (like white pasta, white bread, and white rice) all taste good, but don’t eat too much of them.
What kinds of foods are high in carbs and low in fat?
Beans, fruits, veggies, and grains are all low in fat and high in carbs.
