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One of the need-to-do things you should notice yourself before digging deeper into the question "what are the best foods for carbohydrates?" is to gain knowledge about what the topic is mainly about. So, let's find out the answer with Knowinsider!

What are carbohydrates?

Carbohydrates are probably the most abundant and widespread organic substances in nature, and they are essential constituents of all living things. Carbohydrates are formed by green plants from carbon dioxide and water during the process of photosynthesis. Carbohydrates serve as energy sources and as essential structural components in organisms; in addition, part of the structure of nucleic acids, which contain genetic information, consists of carbohydrate.

What are the roles of carbohydrates in the body?

Carbohydrates are an important source of energy, forming around 40% to 80% of our total energy intake. It is confirmed by the news-medical.net that several health organizations recommend carbohydrates should form the main source of energy over other food groups for the following reasons:

  • Carbohydrates provide easily available energy for oxidative metabolism and energy production
  • Carbohydrates help maintain a healthy blood sugar level
  • Fibre is beneficial in maintaining normal and healthy gastrointestinal function
  • Unlike fat and protein, a high carbohydrate intake is not linked to adverse health effects, providing the carbohydrates are derived from a variety of sources.
  • Compared with diets rich in fat and protein, diets rich in carbohydrates reduce the risk of obesity and its associated conditions.

What are the best foods for high carbohydrates?

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Sweet potatoes

Sweet potatoes are a delicious favourite to include in a range of meals. According to the medicalnewstoday.com, one medium, baked sweet potato with the skin on has 23.61 grams (g) of carbohydrates. Sweet potatoes are an excellent source of potassium and vitamins A and C.

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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 carbs. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health.

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Photo: walmart.ca


Unprocessed carbohydrates are generally healthful. 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 25 g of carbohydrates and 3.36 g of protein. It also provides a good amount of vitamin C.


Grains and pseudo-grains, which are the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fibre 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:


Quinoa is a nutritious pseudo-grain. It tastes similar to other types of grain, and people can prepare and eat it in the same way. One cup of quinoa contains 39.41 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.

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Photo: healthline.com

Brown rice

Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 36 g of carbohydrates. This grain is also rich in antioxidants.


Oats are one of the most healthful and versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats. A cup of old-fashioned rolled oats will provide 27 g of carbohydrates, in addition to 5 g of protein and 4 g of fibre.

When it comes to carbs, the rule of thumb is to select whole foods and avoid processed and refined carbohydrates. Whole foods that are high in carbs generally offer lots of essential nutrients and health benefits for the body. Hopefully, this article is helpful to you.
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