What are 5 food sources rich in carbohydrates?

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How to cook them
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How to cook them
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Reviewed by Dan Brennan, MD on October 22, 2020

Why You Should Reduce Carbs
Foods High in Carbs
Carb-Free Alternatives

Carbohydrates are a macronutrient — one of the three primary ways the body takes in energy. Carbs are starches, sugars, and fibers found in grains, vegetables, fruit, and milk products. While carbohydrates are essential to a healthy diet, they can be harmful in excess.

Throughout the day, carbs provide energy for the central nervous system and working muscles in the body. You should consume carbohydrates in the form of fiber-rich foods like fruits, vegetables, whole grains, and nuts. Some dairy products can be a healthful, nutrient-dense source of carbs. It is recommended that you keep your added sugar intake under 25% when consuming carbs.

Carbs are an excellent source of energy for active individuals, but sedentary people should limit their carbohydrate intake to maintain an ideal weight. The recommended daily amount of carbs for the average adult is 130 grams, or between 45% and 65% of your total calorie intake.

High-carb diets have been connected to a higher risk of chronic disease, decreased physical activity, and obesity. However, carbohydrate quality has been shown to play a more critical role in health than the amount of carbs.

Carb intake from processed grains, potatoes, and added sugars may increase the risk of obesity, diabetes, cardiovascular disease, and some cancers. However, non-starchy vegetables, whole fruits, legumes, and whole-grains have been shown to be healthful.

Carb intake from processed grains, potatoes, and added sugars may increase the risk of:

Metabolic Disease

Research shows that a diet of excessive carbs may cause a higher occurrence of metabolic disease. Metabolic disease, or metabolic syndrome, is a group of risk factors that contribute to heart disease and diabetes. Metabolic syndrome’s risk factors include high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol (the “good cholesterol), and belly fat.

Obesity

Research shows that a starchy, high-carb diet may lead to decreased physical activity, and, ultimately, increased weight gain. Excessive weight gain can lead to obesity.

Diabetes

High-carb diets from sugary and starchy sources have been shown to lead to increased weight gain. Excessive weight gain can raise the occurrence of diabetes.

Cardiovascular Disease

Diets that are high in carbohydrates — especially from high-starch and high-sugar foods — may increase the risk of cardiovascular disease in some individuals.

Many modern foods are packed with excessive carbohydrates, such as starchy foods or sugary drinks. These eight foods are some of the high-carbohydrate foods that should be avoided:

Soft Pretzel
While delicious, the soft pretzel is a nutrition-poor source of carbohydrates. One medium soft pretzel contains 80 grams of carbs. One serving offers 27% of the daily recommended serving of carbohydrates. This stadium staple should be avoided, especially by those following a low-carb diet.
Processed Cereal
A sugary bowl of cereal contains the same amount of carbs as a plate of french fries. While it may seem harmless, a bowl of cereal in the morning is a sugary, unhealthy way to start the day.
Canned Fruit
One serving of canned peaches in syrup provides 9% of the recommended serving of carbohydrates. This sugary snack would be better replaced with fresh fruit, a more healthful source of carbs.
Doughnuts
Doughnuts are a popular morning treat, but one chocolate frosted donut contains just under 30 grams of carbs. This rich treat is a nutrient-poor option for breakfast and should be avoided.
Soda
One glass of soda contains 26 grams of carbs. That may not seem like a lot, but carbs and sugars in the form of a beverage can add up quickly, as soda is one of the most common sources of empty calories. Studies show that people who drink soda are less likely to consume healthful sources of carbs and other dietary nutrition.
Potato or Corn Chips
Whether you are a fan of potato chips or corn chips, it’s good to be aware that both contain about 15 grams of carbohydrates. Chips are also high in saturated fats and, often, sodium.
Gummy Candy
Just 10 small gummy bears contain 22 grams of carbs. Treats like gummy bears can add up quickly when snacking and offer practically no nutritional value.
French Fries
One medium-sized order of fries from a popular fast-food restaurant can yield 47 grams of carbs, providing 16% of your daily recommended carbohydrates. French fries are a dish that can quickly add up when it comes to carbs.

If you’re looking to lower your carb intake, here are a few healthful low-carb choices:

Eggs
Meat like beef, chicken, turkey, and venison
Seafood
Avocados
Fruits like strawberries, grapefruit, apricots, and olives
Vegetables and greens like mushrooms, asparagus, bell peppers, and kale
Nuts like almonds, walnuts, and peanuts
Dairy products like cheese, butter, and Greek yogurt
Olive, coconut, or avocado oil
Water, coffee, and tea
Dark chocolate

Baked goods made with almond or coconut flour

When it comes to choosing carbohydrate-rich foods, there are three key things to remember:

Choose foods that have been minimally processed between the farm and you.
Minimally processed foods don’t just offer carbohydrates. They offer fibre, vitamins, minerals and lots of other nutrients.
Portion control is just as important as choosing whole/minimally processed foods. Aim to add enough carbohydrate-rich food to fill a quarter of your dinner plate.

With that in mind, here are five healthy carbohydrate-rich foods and how to include them in a heart-friendly diet.

Lentils are a healthy carbohydrate-rich food due to their high fibre content and because they’re also a great source of protein, vitamins and minerals.

How to cook them

Dried lentils can be boiled in a saucepan. For every 1 cup of lentils, use 3 cups of water. They are fully cooked after 20–25 minutes.

Canned lentils can be added to meals at the end of cooking to be heated through or microwaved in a bowl for 1–2 minutes.

How to eat them

Dhal – a tasty Indian dish based on lentils with added garlic, herbs and spices.
Add to bolognese – add 1–2 tins of lentils instead of extra mince. This will make the recipe go a little further and boost the fibre content while being an economical way to feed the whole family.
Add to stews – whip out the slow cooker and add a tin of lentils to your next stew or casserole.

A simple swap from white to brown rice is a great way to boost your fibre intake. Brown rice has great flavour and is a filling addition to a range of different meals.

How to cook it

Add to already boiling water and boil for 20–25 minutes. You can also cook up large amounts at a time, divide it into portions and freeze in containers or snap lock bags for quick and easy additions to your meals.

How to eat it

Curries – swap out white rice for this higher fibre option.
Rice salad – combine 1 cup cooked brown rice with ½ tbsp pine nuts, ½ tbsp pepitas, ¼ capsicum (cubed), 1 shallot (finely chopped) and ½ cup four bean mix in a bowl. Drizzle with 2 tsp sesame oil, 2 tsp soy sauce and add any other chopped vegetables of your choice for a delicious choice.
Brown rice sushi – if you make your own, try swapping to brown rice instead. You can also try looking for a local shop that offers this higher fibre option next time you’re eating out.

Both are healthy carbohydrate options if you keep the skin on and eat them minimally processed. Potato with the skin on is a great source of fibre, and both types of potato are very versatile.

How to cook them

The skin can be kept on in all these cooking methods:

Bake – wrap in foil and bake in the oven for 40–45 minutes or until cooked through.
Boil – cube and boil for about 12 minutes or until soft.
Mash – cube and boil for about 12 minutes or until soft, then using a food processor or potato masher, add a dash of milk, a pinch of salt, a teaspoon of butter and mash until smooth.
BBQ – cut into thin slices and cook with a small amount of olive oil on a hot BBQ plate.
Roast – cube and boil for about 8 minutes. Drain well and toss in olive oil and a pinch of salt. Place into a roasting tray and roast in a hot oven for 30 minutes or until golden.

How to eat them

Baked potato can be added to a roast dinner or topped with minced meat and vegetables.
Boiled potatoes can be cooled and form the base of a salad.
Mashed potato is delicious partnered with a hearty, vegetable-rich stew.
Barbecued potato slices are a great side to a steak and salad at your next BBQ.
Roasted potato can be a delicious side to some baked fish for a healthy version of fish and chips.

Like lentils, black beans are a fantastic source of high-fibre carbohydrate, protein, vitamins and minerals.

How to cook them

If you buy them canned, drain and rinse them well under cold water. Add to a small saucepan and cover with water to heat for 5–6 minutes, or microwave them in a bowl for 1–2 minutes.

How to eat them

Make your own burrito bowl with black beans, brown rice, pulled pork and lots of vegetables: cubed tomato, shredded lettuce, corn kernels, coriander leaves and a fresh drizzle of lime juice.
Canned black beans are a great way to boost the fibre and protein content of your next salad.

Add them to your next winter casserole.

Quinoa is a nutty flavoured grain that not only offers carbohydrate and fibre but is also one of the only plant-based sources of complete protein. It’s rich in other nutrients and easy to cook well once you get the hang of it.

How to cook it

Rinse the quinoa well under water. This will help remove its bitter taste.
Add 1 cup of quinoa and 2 cups of water to a saucepan.
Place over a medium heat and bring to the boil.
Reduce to a simmer for 10–15 minutes or until tender and the liquid is absorbed.

How to eat it

Add ½ – 1 cup cooked quinoa to salads.
Serve it with a curry or stew as an alternative to rice.
Use quinoa instead of oats for a twist on traditional porridge for breakfast.

This article was written by an Accredited Practicing Dietitian from The Healthy Eating Hub. The Healthy Eating Hub is a team of university-qualified nutritionists and dietitians who are passionate about helping people develop long term healthy eating habits through offering evidence-based and practical nutrition advice that people can put into practice straight away.