20 High Carb Foods that are both Healthy & Low Calorie Foods

Introduction

Eating high carb foods doesn’t mean that you have to sacrifice your health. There are plenty of healthy and low-calorie options available. Carbohydrates are important for energy production and essential vitamins and minerals, and they can also provide dietary fiber, which is important for digestion. So, if you’re looking for delicious and nutritious options that won’t sabotage your diet plan, here’s a list of 20 high carb low calorie foods that are both healthy and low-calorie. From quinoa to lentils to sweet potatoes, these foods are sure to fuel your body with the good stuff without straining your waistline.

What are high-carb low-calorie foods?

High-carb low-calorie foods are those that contain a high proportion of carbohydrates but are low in calories. These include fruits, vegetables, whole grains, and legumes.

Fruits and vegetables are high in carbohydrates but low in calories. For example, a small apple has about 19 grams of carbohydrates and only 60 calories. A cup of raw spinach has 7 grams of carbohydrates and only 41 calories.

Whole grains are also high in carbohydrates but have more calories than fruits and vegetables. For example, a slice of whole wheat bread has about 15 grams of carbohydrates and 140 calories. A cup of cooked brown rice has about 48 grams of carbohydrates and 216 calories.

Legumes are also a good source of high-carbohydrate, low-calorie foods. For example, a cup of cooked lentils has about 40 grams of carbohydrates and 230 calories.

Benefits of eating high-carb low-calorie foods

• The main source of energy: Carbohydrates are the body’s main source of energy.

• Help regulate sugar levels: They help to regulate blood sugar levels and provide essential nutrients for the body.

• Reduce calorie intake: They can help you to feel fuller for longer and reduce your overall calorie intake.

• Protect against diseases: Carbohydrates also help to protect against diseases such as heart disease, stroke, and cancer.

20 high-carbohydrate foods that are also low in calories

Many high-carb foods are both healthy and low-calorie. Here are some examples:

1. Brown Rice: A nutrient-rich grain, brown rice is a good source of magnesium, phosphorus, and manganese. One cup of cooked brown rice has 216 calories, but also provides 4 grams of protein and 3 grams of fiber.
2. Quinoa: This grain is packed with nutrients and has a low glycemic index, making it a great choice for those watching their blood sugar levels. One cup of cooked quinoa has just 222 calories but provides 8 grams of protein and 5 grams of fiber.
3. Oats: Oats are a great source of soluble fiber, which can help lower cholesterol and keep you feeling full longer. One cup of oats contains about 166 calories and 28 grams of carbs.
4. Sweet Potato: These starchy tubers are rich in vitamins A and C, as well as potassium. One medium sweet potato has 103 calories, but also provides 3 grams of fiber and 2 grams of protein.
5. Beans: A great plant-based protein source, beans are also rich in fiber and other nutrients like iron and magnesium. A one-cup serving of black beans has 227 calories and 15 grams of protein.
6. Lentils: Another excellent plant-based protein source, lentils are also high in fiber and other nutrients like folate and potassium. A one-cup serving of cooked lentils has 230 calories and 18 grams of protein.
7. Buckwheat: Buckwheat is a nutrient-dense source of plant-based protein, providing 120 calories and 6 grams of protein in a 1-cup serving.
8. Bananas: Bananas are versatile fruit that may be used in a wide variety of ways. About 31 grams of carbohydrates, mostly sugars, and starches, can be found in one large banana (136 grams).
9. Beetroot: Beetroot is an excellent source of essential vitamins and minerals. It is also a great source of fiber, providing about 3 grams in a 1-cup serving.
10. Oranges: Oranges are also a great source of essential vitamins and minerals. They contain about 11.8 grams of carbohydrates, mostly from natural sugars such as fructose and sucrose.
11. Blueberries: Blueberries are a great source of nutrients. A 1-cup serving of blueberries provides 3.6 grams of dietary fiber, as well as 24% of the daily value (DV) for vitamin C, 36% DV for manganese, and 25% DV for vitamin K.
12. Grapefruit: Grapefruit is another nutrient-dense fruit. A 1-cup serving of grapefruit contains 9.4 grams of carbohydrates, almost all from natural sugars, as well as 2.7 grams of fiber and 54% DV for vitamin C.
13. Apples: Apples are also a good source of dietary fiber and vitamins. One medium apple contains 19 grams of carbohydrates, 4.4 grams of dietary fiber, and 14% DV for vitamin C.
14. Kidney Beans: Kidney beans are an excellent source of plant-based protein, with 8.2 grams in a 1-cup serving.
15. Chickpeas: Chickpeas are also a great source of plant-based protein, with 14.5 grams per 1-cup serving.
16. Eggs: Eggs are a versatile and protein-rich food, with 6.3 grams of protein in one large egg.
17. Chicken: Chicken is a popular source of protein, with 23.6 grams in a 3-ounce serving.
18. Salmon: Salmon is an excellent source of protein, providing 19.9 grams per 3-ounce serving.
19. Broccoli: Broccoli is also a great source of protein, containing 2.8 grams per cup of cooked broccoli.
20. Brussel Sprouts: Brussel sprouts are an excellent source of protein, containing 3.4 grams per cup of cooked Brussels sprouts.

These high-carb foods are also very high in fiber, which is important for a healthy diet, because fiber helps in keeping one feeling full longer and can also help in regulating blood sugar levels.

Why must you eat these high-carb low-calorie foods?

A lot of people think that to lose weight, they need to drastically cut down on their carb intake. However, this is not necessarily true – you can still enjoy carbs as part of a healthy and balanced diet, as long as you choose the right ones. Here are some reasons why you must go for high carb low-calorie foods:

1. Help in weight loss: High-carb, low-calorie foods are a great choice if you’re trying to lose weight.

2. Provide energy without extra calorie intake: They also provide the energy you need without adding a lot of extra calories. 

3. High in fiber and nutrients: These types of foods are also generally high in fiber and nutrients that can help keep your body healthy and functioning optimally.

4. Reduce overeating: They can help keep you feeling full for longer so that you don’t overeat.

Hence, in conclusion, if you’re looking to lose weight, you might think that cutting carbs is the way to go. However, while reducing your overall intake of calories is certainly important, it’s also crucial to make sure that the calories you do consume come from nutrient-rich sources. That’s where high-carb low-calorie foods come in. By eating foods that are high in carbohydrates but low in calories, you can fill up nutrients without packing on the pounds.

Some great high carb low calorie foods include fruits, vegetables, whole grains, and legumes, which are packed with fiber and help keep you feeling full and satisfied after meals. They’re also rich in vitamins, minerals, and antioxidants, which are essential for good health. So if you’re looking to lose weight the healthy way, be sure to fill up on high carb low calorie foods.

Conclusion

In conclusion, high-carb low calorie foods can be a healthy option for those looking to maintain a balanced diet. Whether you’re trying to lose weight or just want to get more nutrients into your meals, there are plenty of high-carbohydrate food choices available that offer valuable health benefits without an overload of calories. Eating these types of foods regularly can help you reach your nutritional goals while still enjoying delicious meals.