Sometimes, carbohydrates are wrongly criticized, but in reality, healthy carbs to eat are the most important macronutrient for our body. Like proteins and fats, carbohydrates are also a major macronutrient. Each gram of carbohydrates contains about 4 calories, which is the same as protein.
Many people have the misconception that carbohydrates need to be reduced in order to stay healthy, but this is not entirely true. A lack of carbohydrates can lead to a lack of energy, fatigue, and muscle weakness. Those who exercise often or want to do so should consume enough carbohydrates.
This article will discuss the importance of high-carb foods, their benefits, and why they should be included in a healthy, active lifestyle. If you want to improve your fitness or feel more energetic every day, understanding the role of carbohydrates is crucial.
Healthy Carbs to Eat Every Day for Energy
Carbohydrates are the body’s main fuel, which provide us with the energy we need for daily activities and exercise. This is especially important for those who are trying to build muscle because carbohydrates are essential for replenishing glycogen stores and contribute to a faster recovery.
If you don’t eat enough carbohydrates, your body’s performance decreases, which can have a negative impact on brain function in the long run. It can lead to memory loss, anxiety, and depression. About 50-55% of the total daily calories for a healthy body and brain should come from carbohydrates. If this balance is maintained, the functions of the body run smoothly, which makes it easier to preserve physical and mental energy.
Now, let’s dive a little deeper into the world of carbohydrates and learn about what are the best carbohydrate food sources that are essential for our well-being!
1. Oats – One of the Best Healthy Carbs to Eat
Carbohydrate: about 68 grams of carbs per 100 grams. (1)
Oats are an excellent high-carbohydrate food. Its slow digestion ensures steady blood sugar levels and provides prolonged energy to the body. Oats are an ideal food for those who want to retain energy for a long time.
Oats are especially beneficial for muscle building as they contain 17 grams of protein per 100 grams, which is helpful in muscle reconstruction and growth. One of the most important components of oats is a fiber called beta-glucan, which improves digestion and helps to maintain good intestinal health.
Apart from this, manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B1 (thiamine) present in oats play an important role in producing energy, blood cells, and keeping the nervous system healthy. The antioxidant content of oats provides anti-inflammatory and heart-protective benefits, which are helpful in maintaining fitness and building muscle.
2. Wheat pasta
Carbohydrate: 30 g of carbs per 100 grams of cooked wheat pasta. (2)
Wheat pasta is a delicious and versatile high-carbohydrate food. It’s a great source to replenish glycogen after exercise. Eating wheat pasta, especially after a workout, allows the body to regain strength quickly and accelerates muscle recovery.
It contains 13 grams of protein per 100 grams, which is helpful in muscle building. Moreover, dietary fiber helps to improve digestion and intestinal health. Complex carbohydrates in wheat pasta provide long-lasting energy, which helps to increase physical performance.
Also, wheat pasta is an excellent source of iron and B vitamins, which ensure oxygen supply to the blood and are essential for energy production. It provides a type of antioxidant called selenium, which protects cells from damage and increases immunity. Therefore, adding wheat pasta as part of a balanced diet plays an important role in restoring muscle mass, increasing energy, and improving overall health.
3. Rice
Carbohydrate: 28 grams of carbs per 100 grams. (3)
Rice, especially the white and brown varieties, is an indispensable high-carbohydrate food. White rice is quickly digested, which helps to restore energy immediately after exercise. On the other hand, brown rice provides energy in a slow motion, which provides energy for a long time.
Rice contains 2-3 grams of protein per 100 grams. Although it is relatively low, rice can be eaten mixed with a variety of high-protein foods, such as moong dal, low-fat meat, or tofu. The carbohydrates present in rice help to replenish the muscles’ glycogen stores, which are essential for muscle growth and recovery.
Brown rice is especially rich in magnesium, phosphorus, selenium, manganese, and B vitamins. These nutrients are extremely important in maintaining bone health, immune system, and energy metabolism. So, adding rice to your diet will be helpful in repairing muscles, providing energy, and meeting overall nutritional needs.
4. Sweet Potato – A Top Healthy Carbs to Eat Before Workout
Carbohydrate: 20 grams of carbs per 100 grams. (4)
Sweet potatoes are a nutritious carbohydrate food. It is a slow-digesting carbohydrate, which provides a balanced flow of energy.
Sweet potatoes are rich in dietary fiber, which aids in digestion, and contain about 2 grams of protein per 100 grams. The complex carbohydrates of sweet potatoes help to replenish muscle glycogen stores, which are necessary for long-lasting energy and recovery.
Also, sweet potatoes are an excellent source of vitamin A, vitamin C, manganese, and potassium. Vitamin C is a powerful antioxidant that helps in the synthesis of collagen and boosts immunity. Vitamin A is essential for eye health and the immune system. Potassium is important in maintaining muscle contraction and electrolyte balance, especially during intense activity. Adding sweet potatoes to your diet will benefit your general health, rebuild muscle, and provide essential nutrients.
5. Quinoa – High-Protein and Healthy Carbs to Eat
Carbohydrate: 21 grams of carbs per 100 grams of cooked quinoa. (5)
Quinoa is a highly nutritious carb source. It is a slow-digesting carbohydrate, which helps to maintain a balanced flow of energy throughout the day.
Quinoa is remarkable because it contains all 9 essential amino acids, which are vital for muscle repair and growth. Quinoa is rich in dietary fiber, which aids in digestion and improves gut health.
Quinoa is an excellent source of phosphorus, manganese, iron, magnesium, and B vitamins. Magnesium and iron are particularly important for energy metabolism and oxygen transport in the blood.
Also, quinoa contains antioxidants called quercetin and kaempferol, which help reduce inflammation and protect against oxidative stress. Incorporating quinoa into your diet will provide you with long-lasting energy, help with muscle building, and provide essential nutrients for general health.
6. Whole Grain Bread – A Classic Healthy Carbs to Eat
Carbohydrate: 68 grams of carbs per 100 grams. (6)
Many people eat whole-grain bread for breakfast every day, but did you know that it’s also an excellent source of carbohydrates? For people who want to lose weight or build strength after their workout, it might be an excellent choice.
These breads are rich in natural fiber, which promotes digestion and keeps the stomach feeling full for a longer period. Moreover, the vitamin B, magnesium, iron, and other minerals contained in them contribute to energy production, muscle performance, and nerve health.
Best of all, it’s easy to make and delicious. However, when buying from the market, it should be noted that the label reads “100% whole grain.” Because many breads sold as “whole grains” may not actually be whole.
Whole-grain bread is undoubtedly an excellent choice for those who want to add healthy and effective carbohydrates to their daily diet.
7. Banana – A Fast Healthy Carbs to Eat Pre/Post Workout
Carbohydrate: 23 grams of carbs per 100 grams. (7)
Bananas are a common high-carbohydrate food. It’s a great choice for quick energy replenishment, as it’s digested quickly. People choose this item to eat, especially before or after exercise.
Sometimes people make a mistake unknowingly by eating this as thinking it has protein but in reality it contains just 1gram of protein per 100 gram. Although bananas are low in protein, it is helpful in getting energy quickly and can be eaten as a balanced snack in combination with other protein-rich foods. The natural sugars in bananas help replenish your muscles’ glycogen reserves, which are crucial for sustained energy and well-being.
Bananas are rich in vitamin C, vitamin B6, potassium, magnesium, and other important vitamins and minerals, which play an important role in protein metabolism and nerve signal function. Potassium is helpful in muscle contraction and electrolyte balance, which is essential during intense physical activity. Bananas provide quick energy, help in muscle recovery, and provide essential minerals for general health.
8. Lentils – Eat This Healthy Carbs for Strength and Fiber
Carbohydrate: 20 grams of carbs per 100 grams. (8)
It’s a good source of complex carbs.
If you want to build muscle, this food will help you because they are high in protein – about 9 grams of protein per 100 grams. The essential amino acids in it help in muscle repair and growth. It is rich in fiber, which aids in digestion and helps maintain healthy gut health.
lentils are rich in important vitamins and minerals, such as iron, magnesium, potassium, phosphorus, and B vitamins. It also contains antioxidants, which help to reduce inflammation and support overall heart health.
9. Dried fruits
Carbohydrate: 83 grams of carbs per 100 grams. (9)
Dried fruits are extremely high sources of carbs. These are usually fast-digestible carbohydrates, which are an ideal choice for a quick energy recovery before or after exercise.
It provides about 3-4 grams of protein per 100 grams. Although their protein content is relatively low, these chewy snacks are a great source of quick energy and can be eaten as a balanced snack when mixed with other protein-rich foods. The natural sugars in dried fruit help replenish your muscles’ glycogen reserves.
Dried fruits are rich in essential vitamins and minerals, such as vitamin C, vitamin A, potassium, and iron. Vitamin C is a powerful antioxidant that helps in the production of collagen and the prevention of diseases, while vitamin A is very important for vision and immunity. Potassium helps in muscle contraction and electrolyte balance, which is essential during intense physical activity.
10. Corn
Carbohydrate: 19 grams of carbs per 100 grams. (10)
Corn is a great high-carbohydrate food that can be easily incorporated into your diet. It provides a moderate energy flow and keeps your energy level stable for the rest of the day.
It contains about 3 grams of protein per 100 grams, which is helpful in muscle repair and growth. It is also rich in dietary fiber. The complex carbohydrates in corn help restore your muscles’ glycogen reserves.
Corn is packed with essential vitamins and minerals, such as vitamin C, vitamin B6, folate, magnesium, and potassium. Folate is helpful in cell division and tissue growth, which is important for muscle health and general physical well-being. Potassium and magnesium are essential for maintaining electrolyte balance and supporting muscle function. The antioxidants in corn, such as lutein and zeaxanthin, which are important for vision, are also present. Corn is helpful in restoring your muscles, providing lasting energy, and providing you with the nutrients you need.
11. Green peas
Carbohydrate: 14 grams of carbs per 100 grams. (11)
Add more green peas to your diet; they’re an excellent choice for nutrition. It’s a slow-digestible carbohydrate.
Green peas have 5 grams of protein. Moreover, it contains a lot of dietary fiber. Green peas are rich in important vitamins and minerals like vitamin K, C, and A, folate, manganese, and iron. Vitamin C strengthens your immune system and aids in the production of collagen, while vitamin K is essential for healthy bones and blood clotting. Vitamin A is important for eye and disease prevention. Folate is helpful in cell division and tissue growth, and iron is essential in transporting oxygen in your blood.
Moreover, green peas also contain antioxidants such as flavonoids and carotenoids, which help reduce inflammation and support heart health. Adding green peas to your diet will provide you with a good amount of important nutrients, lasting energy, and muscle-rebuilding support.
12. Beetroot
Carbohydrate: 10 grams of carbs per 100 grams. (12)
A colorful, nutrient-rich carb food that you should include in your diet is beetroot. It’s a complex carb source.
This vibrant root contains about 2 grams of protein per 100 grams. But the specialty of beetroot is in its high nitrate content, which helps to improve your blood flow and increase exercise performance by increasing the level of nitric oxide in your body. This increased blood flow is helpful in muscle growth and recovery, as it provides essential nutrients to your muscles during and after exercise.
Beetroot is packed with important vitamins and minerals like folate, manganese, potassium, and vitamin C. Folate helps in cell division and tissue growth. Manganese affects metabolism and bone health. Potassium is essential for muscle function and electrolyte balance, and vitamin C is an antioxidant that aids in collagen production and disease prevention.
Moreover, its betalain antioxidants contain powerful antioxidants called betalains, which have anti-inflammatory effects. Beetroot provides essential nutrients for your body, helps in muscle recovery, and enhances exercise performance.
13. Beans (Black / kidney)
Carbohydrate: 45 grams of carbs in 1 cup after cooking. (13)
Black or kidney seeds are a good quality carb source. Since they’re a complex carb source, these legumes gradually release energy.
To build muscle, seeds are an extremely good food. Black and kidney beans provide about 8-9 grams of protein per 100 grams, which is a powerful plant-based protein source for muscle repair and growth. Also, they are high in dietary fiber.
The seeds contain several important vitamins and minerals, such as iron, magnesium, potassium, folate, and B vitamins. Iron is essential for transporting oxygen in the blood, while magnesium helps with energy production and muscle function. Potassium helps in muscle contraction and electrolyte balance, which is very important during intense physical activity. Moreover, seeds also contain antioxidants, which are helpful in reducing inflammation and fighting heart disease.
14. Chickpeas – The Underrated Healthy Carb You Should Start Eating Today
Carbohydrate: 61 grams of carbs per 100 grams, raw. (14)
Chickpeas/chana are a natural, high-quality, carbohydrate and protein-rich food. It’s a slow-digesting food that helps to keep you full for a longer period of time.
For building muscles, this is extremely beneficial, especially for vegans. It provides around 20 grams of protein per 100 grams in raw form, which is highly effective for muscle growth. Also, chickpeas are a great source of fiber, vitamin B6, iron, magnesium, and potassium, which help boost your body’s energy, aid digestion, and balance muscles.
This highly nutritious food allows your muscles to recover properly, and you will get the necessary nutrients, which will help to maintain your energy throughout the day.
15. Couscous
Carbohydrate: 23 grams of carbs per 100 grams after cooking. (15)
Couscous is a popular high-carbohydrate food. It is a fast-digesting food, which provides an early release of energy, especially after training.
Although it’s low in protein and fat, it can easily be eaten mixed with other protein-rich foods, such as chicken, fish, lentils, etc. Couscous contains carbohydrates and fiber that help to replenish your muscle glycogen stores and speed up the recovery process.
It also contains a good amount of vitamin B, selenium, and phosphorus, which help in energy production and maintaining bone health. Couscous is a good choice for recovery, and it can be part of a balanced and nutritious diet.
16. Millet
Carbohydrate: 41 grams of carbs in 1 cup, around 175 g. (16)
Millet is a whole grain and low glycemic index food. It is gluten-free and a slow-digesting food, which gives you energy for a long time.
If you want to build muscle, millet can be an excellent choice. Every 100 grams contains about 11 grams of protein, which is beneficial for muscle repair and growth. Millet has more nutrients per serving; it contains high fiber, vitamin B, magnesium, iron, and phosphorus, which help in energy production, support weight management, bone health, and proper digestion.
The antioxidants and phytonutrients in millet strengthen your body’s natural defense system and help reduce inflammation. It can be a good option for restoring strength, muscles and maintaining proper nutrition.
The Bottom Line
To keep the body functioning properly, just as protein and fat are essential, quality carbohydrates are equally important. Carbs don’t mean sugary foods – on the contrary, choosing good carbs makes the difference. Picking the best source of carbs that is mentioned above not only gives you energy but is also helpful to make up for all your nutritional deficiencies.
Whether your goal is to lose weight, build muscle, or just stay healthy, the right carb source should be in your diet. Choose foods that are slow to digest, provide long-lasting energy, and keep the body healthy from the inside out. Remember, carbohydrates aren’t the enemy – the right carb can be your fitness journey’s best friend.
