Madeleine Hull
Carbohydrates are essential for a healthy body and brain. Despite their bad reputation, carbs are a critical source of energy and bodily function. The key is to choose the right type of carbs and to consume them in the right quantities. This means opting for whole grains, fruits, vegetables, and legumes, which are packed with fibre, vitamins, minerals, and phytonutrients. These complex carbs take longer to digest, keeping you full for longer and providing a slow release of energy. So, how can you add more of these healthy carbs to your diet? Start your day with a whole grain cereal like oats, or a slice of whole grain bread. For lunch, swap out refined carbs like white bread or pasta for brown rice or quinoa. When it comes to snacks, get creative with baked oat bars or overnight oats. And don't forget to treat yourself to some fruit, like apples, which provide a good source of natural sugar and fibre.
How to add more carbs to your diet
| Characteristics | Values |
|---|---|
| Carbohydrates to include in your diet | Whole grains such as whole wheat bread, rye, barley, quinoa, brown rice, and oats |
| Starchy vegetables like white and sweet potatoes, peas, corn | |
| Fruits such as apples, high-fiber fruits, and dried beans | |
| Legumes like beans, chickpeas, and lentils | |
| Carbohydrates to limit or avoid in your diet | Refined carbs such as white bread, pastries, French fries, and other highly processed foods |
| Simple sugars like candy, syrups, and non-diet sodas that contain added or refined sugars and few nutrients | |
| Tips for including more healthy carbs | Start the day with whole grains like hot cereal (oats) or cold cereal with at least 4 grams of fiber and less than 8 grams of sugar per serving |
| Use whole grain breads for lunch or snacks | |
| Include a variety of whole grains, such as brown rice or quinoa, in salads | |
| Choose items with whole wheat flour listed as the first ingredient | |
| Opt for whole grain varieties of bread, pasta, and rice | |
| Include a protein source like meat, nuts, or low-fat dairy when eating carbs | |
| Drink water or unsweetened tea instead of sugar-sweetened beverages |
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What You'll Learn
Eat more whole grains, like brown rice, barley, or quinoa
Whole grains are an excellent way to add more carbohydrates to your diet. Brown rice, barley, and quinoa are all whole grains that can help you do this while providing a range of other health benefits.
Brown rice is a whole grain that contains more overall nutrition than white rice. It is high in carbohydrates and fibre, which can help you feel fuller faster and aid in weight management. It is also a good source of magnesium, providing around 11% of your daily recommended amount per serving. Additionally, brown rice contains selenium, which is integral to thyroid hormone production, antioxidant protection, and immune function.
Barley is another whole grain option that is high in carbohydrates. A one-cup serving of cooked barley provides 193 calories, with 44.3 grams coming from carbohydrates. Barley is also a good source of fibre, with 6 grams in a one-cup serving, and it contains naturally occurring sugar.
Quinoa is often considered a health food and is nutritionally classified as a whole grain. It is a nutritious seed that has become popular among health-conscious consumers. Quinoa is high in carbohydrates, with 21.2 grams of total carbs in a 3.5-ounce (100-gram) serving. However, serving size is important when including quinoa in a low-carb diet. It is best to use quinoa sparingly, such as sprinkling it on a salad or stew, rather than eating full-sized portions.
By incorporating these whole grains into your diet, you can increase your carbohydrate intake while also benefiting from their additional nutritional qualities.
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Choose starchy vegetables, like sweet potatoes, peas, or corn
Starchy vegetables are an excellent way to add more healthy carbohydrates to your diet. They are highly nutritious and offer protection against a range of chronic illnesses.
Sweet potatoes, for instance, are a great source of fiber, potassium, vitamin A, and several other essential vitamins and minerals. They are also delicious and versatile. You can bake them, boil them, or steam them, and they go well with a variety of dishes.
Peas are another fantastic starchy vegetable to include in your diet. They are packed with protein, containing around 4 grams per half-cup serving. They also contain magnesium, potassium, iron, and vitamins C, K, and B. Peas are a great way to add some extra nutrition to your meals and can be easily incorporated into a variety of dishes, such as stir-fries, salads, and soups.
Corn is a starchy vegetable that provides numerous health benefits. Half a cup of cooked corn provides nearly 3 grams of protein, as well as micronutrients such as potassium, vitamin B, vitamin C, manganese, zinc, and copper. Corn also contains phytonutrients like lutein and zeaxanthin, which promote eye health.
When preparing and cooking starchy vegetables, it is important to use healthy methods to preserve their nutritional value. Baking, boiling, and steaming are recommended, while frying and processing (such as making potato chips) should be limited as they can add extra calories, fat, and salt. Additionally, avoid using large amounts of butter or other condiments that can add unnecessary calories.
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Consume legumes, such as beans, lentils, or chickpeas
Legumes, including beans, lentils, and chickpeas, are an excellent way to add more healthy carbohydrates to your diet. They are a good source of plant-based protein and are packed with vitamins, minerals, and fibre. Legumes are a nutritious alternative to refined carbs like white bread and pasta, which may be unhealthy in large amounts.
Beans, for example, are a good source of protein, fibre, vitamins, and minerals. They contain carbohydrates, which provide the body with energy. Black beans, in particular, have a lower glycemic index than many other high-carb foods, leading to a smaller rise in blood sugar after a meal. They can also help with blood sugar management by modifying gut bacteria.
Lentils are another great option, as they are rich in vegetarian protein and iron. They can help reduce blood sugar levels compared to other high-carb foods. Replacing half of the carbs from rice or potatoes with lentils has been shown to significantly decrease post-meal blood sugars. Additionally, lentils can contribute to improved heart health by reducing "bad" cholesterol and increasing "good" cholesterol.
Chickpeas are also an excellent source of plant-based protein and contain many vitamins and minerals. They have been linked to improved heart and digestive health, as well as potential cancer prevention.
When incorporating legumes into your diet, remember that they are best enjoyed as part of a balanced meal. Pair them with a source of protein, such as meat, nuts, or low-fat dairy, to ensure you're getting a healthy balance of carbs and other nutrients.
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Pick high-fibre fruits, like apples, or dried beans
While carbohydrates often get a bad reputation, many nutrient-dense, fibre-rich foods that are good for you contain carbs. When it comes to adding more of these healthy carbs to your diet, it's a good idea to pick high-fibre fruits like apples, pears, strawberries, and avocados. These fruits are not only tasty but also provide a good amount of fibre. For example, one medium apple contains around 3 to 4 grams of fibre, while a medium avocado contains around 10 grams.
Apples, in particular, are a great choice as they offer a sweet, tart flavour and a crisp texture. They are available in various colours, sizes, and flavours, all of which generally contain about 14 to 16 grams of carbs per 100 grams. In addition to fibre, apples provide vitamin C, antioxidants, and plant compounds, which may offer health benefits such as improved blood sugar management and a reduced risk of certain types of cancer.
Another option to consider is dried beans, which can be a good source of carbohydrates. Pinto beans, for example, contain 22.4 grams of total carbs and 14.7 grams of net carbs per half-cup serving. However, it's important to note that some beans, like baked beans, may have added sugar, which can increase the carb count. If you're watching your carb intake, green beans and black soybeans are lower-carb options that can easily be incorporated into a well-planned keto diet.
In general, when choosing high-carb foods, it's best to opt for whole-grain varieties like whole-grain bread, pasta, and rice. This will ensure you're getting important nutrients like fibre, vitamins, and minerals, in addition to the carbohydrates. Additionally, remember to balance your nutrient intake and consider the number of calories and other nutrients per portion, not just the fibre or carb content.
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Drink sugar-sweetened beverages, like soda, sweetened coffee, or tea
Sugar-sweetened beverages are a quick and easy way to add more carbs to your diet. These drinks are also referred to as "soft drinks" and include any beverage with added sugar or other sweeteners, such as high-fructose corn syrup, sucrose, honey, or fruit juice concentrate.
Soda, sweetened coffee, and tea are common examples of sugar-sweetened beverages. Soda, in particular, is a significant contributor to added sugar in the American diet. A typical can of soda contains about 7 to 10 teaspoons of added sugar, providing about 150 calories, almost entirely from sugar. This is a notable amount considering that a serving of carbohydrates is about a quarter cup of granola, which is only 15 grams of carbohydrates.
However, it is important to be mindful of the potential health risks associated with consuming too many sugary drinks. Drinking sugar-sweetened beverages has been linked to weight gain, an increased risk of type 2 diabetes, heart disease, and other chronic diseases. Studies have shown that those who consume sugary drinks regularly have a higher risk of heart attacks and an increased risk of premature death. Additionally, people who drink sugary beverages do not feel as full as they would from consuming the same amount of calories from solid food, and they may not compensate by reducing their food intake.
If you are looking to increase your carbohydrate intake through sugar-sweetened beverages, it is recommended to do so in moderation and be mindful of your overall health and well-being.
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Frequently asked questions
Healthy sources of carbohydrates include unprocessed or minimally processed whole grains, vegetables, fruits, and beans. Some examples of healthy carbs are:
- Quinoa
- Oats
- Brown rice
- Chickpeas
- Apples
Unhealthy sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These foods contain easily digestible carbohydrates that may contribute to weight gain and promote diabetes and heart disease.
Complex carbohydrates, such as starchy vegetables, whole grains, high-fiber fruits, and dried beans, take longer for your body to break down and provide longer-lasting energy. They are also full of starches and fibres that your body uses for energy.
You can start by incorporating more whole grains into your diet, such as whole wheat bread, rye, barley, or quinoa. Try swapping out refined grains like white bread and pasta for whole grain varieties. You can also add more beans and legumes to your meals, and choose high-fiber fruits and vegetables.
