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 Good High Carb Diet Foods

 

By MagicDietFoods.com

If you are following a healthy eating plan, then you will need to consume high carb diet foods that are good for you and avoid the bad carbs.

There are two types of carbohydrate foods. Simple carbs like candy, cake, cookies, soda, white bread and other foods are bad for dieting. Complex carbs like beans, fruit, and other foods listed below are good.

High Carb Beans

Some beans such as chickpeas, white beans, black eye peas, garbanzo beans and navy beans contain a higher percentage of complex carbohydrates and more nutrients that are good for you.

BEANS & PEAS AMOUNT CARBS (grams)
Black beans 1/4 cup dry 23
Black beans 1/2 cup cooked 18
Garbanzo beans 1/4 cup dry 28
Garbanzo (Chickpeas) 1/2 cup cooked 18
Kidney beans 1/4 cup dry 29
Kidney beans 1/2 cup cooked 20
Lentils 1/4 cup dry 28
Lentils 1/2 cup cooked 20
Lima Beans 1/4 cup dry 22
Lima Beans 1/2 cup cooked 20
Navy Beans 1/4 cup dry 32
Navy Beans 1/2 cup cooked 29
Pinto Beans 1/4 cup dry 29
Pinto Beans 1/2 cup cooked 22
Soybeans 1/4 cup dry 13
Soybeans 1/2 cup cooked 9
Split Peas 1/4 cup dry 26
Split Peas 1/2 cup cooked 21

High Carb Fruits

Good high carb fruits and foods provide essential vitamins, minerals, fibers and nutrients that are vital for optimum health and overall fitness.

FRUITS (raw) AMOUNT CARBS (grams)
Apple 5 oz 21
Apricot 3 (4 oz ea.) 12
Avocado 1/2 (3 oz) 7
Blackberries 1 cup 18
Blueberries 1 cup 21
Cantaloupe 1 cup 13
Cranberries 1/2 cup 6
Grapefruit 1/2 (4 oz) 10
Grapes 1 cup 16
Guava 1 (3 oz) 11
Kiwi 1 (2-1/2 oz) 11
Mango 1/2 (3-1/2 oz) 18
Nectarine 1 (5 oz) 16
Orange 1 (4-1/2 oz) 15
Papaya 1/2 (5-1/2 oz) 15
Peach 1 (3-1/2 oz) 10
Pear 1 (6 oz) 25
Pineapple 1 cup 19
Raspberries 1 cup 14
Strawberries 1 cup 11
Tangerine 1 (3 oz) 9
Watermelon 1 cup 12

High Carb Grains

Both white and whole wheat breads contain only a negligible amount of fat (approximately 5 per cent by weight) a minority quantity of protein (about 20 per cent), the rest is carbohydrate. Whole wheat bread, multi gran bread, brown rice & pasta is the healthiest, most nutritious variety.

WHOLE GRAINS AMOUNT CARBS (grams)
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat mix 1/3 cup (3 cakes) 33
Pancake, whole grain mix 1/3 cup (3 cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19
Rice, basmati brown 1/4 cup dry 31
Rice, brown 1/4 cup dry 33
Rice, brown 1/2 cup cooked 22
Rice, wild 1/2 cup cooked 18
Rye bread 1 slice 15

Milk and Yogurt: 15 g of Carbohydrate Per Serving

These are also good sources of calcium.

  • 1 cup milk
  • 2/3 cup plain yogurt (Food with added sugar will contain more carbohydrate, so check the label.)

Benefits of Eating High Carb Diet Foods

Each gram of carbohydrate has four calories (a unit of food energy). It is fewer than the nine calories from a gram of fat. Most of your carbs should come from healthy diet foods with complex carbohydrates.

Complex carbohydrates are an ideal source of energy for the body, they provide a slower and more sustained release of energy than simple carbohydrates. All carbohydrates form glucose when digested. In their natural form, complex carbs contribute to long-term good health, appetite control and sustained energy levels.

The healthiest high carb diet foods include whole grains, fruits, legumes, beans and low-fat dairy products.

If you are following a healthy eating plan, then your daily diet should be a balance of carbohydrate and protein.

If you are trying to build muscle (bodybuilding) then your diet will consist mainly of proteins and other foods.

If you are trying to lose weight fast for a special occasion, then your diet should be altered accordingly. See low fat diet foods.

 

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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