Many people shy away from consuming carbohydrates because of the belief that they may cause weight gain and other health problems. However, not all carbohydrates are created equal, with some having more beneficial nutrients than others.

Rice is a popular carbohydrate source in many parts of the world, but it is not the only option. In this article, we will discuss healthy foods with more carbohydrates than rice that you can include in your diet.

Sweet Potatoes

Sweet potatoes are an excellent source of complex carbohydrates that provide sustained energy. They also contain essential vitamins and minerals like vitamin A and potassium.

Consuming sweet potatoes can help lower the risk of chronic diseases like cancer and heart disease. Moreover, they are a versatile ingredient that can be cooked in various ways, including roasting, baking, and steaming.

Quinoa

Quinoa is a seed that is commonly used as a grain substitute. It is gluten-free and a complete protein, making it an ideal food for vegetarians and vegans. Quinoa is also high in fiber and contains minerals such as magnesium and phosphorus.

This superfood can be used as a base for salads, stews, or as a side dish for your favorite protein.

Lentils

Lentils are legumes that are rich in complex carbohydrates, fiber, and plant-based protein. They contain minerals like iron, zinc, and potassium, and vitamins such as folate and vitamin B6.

Eating lentils can help regulate blood sugar levels and reduce the risk of heart disease. They are an ideal food for soups, stews, and curries.

Oats

Oats are a whole grain that contains a type of carbohydrate called beta-glucan that helps to regulate blood sugar levels. Oats are also a great source of fiber, vitamins, and minerals like iron and zinc.

Consuming oats may help reduce the risk of heart disease and improve digestive health. Oats can be used as a base for breakfast porridges, baked goods, and smoothies.

Buckwheat

Despite its name, buckwheat is not a wheat but a seed that is gluten-free. It is an excellent source of carbohydrates, fiber, and protein. Buckwheat contains minerals like magnesium, copper, and iron, and antioxidants that help to fight inflammation.

This seed can be cooked as grains or used to make pancakes, bread, and noodles.

Corn

Corn is a popular carbohydrate source that is rich in fiber, vitamins, and minerals. It also contains antioxidants that help to reduce the risk of chronic diseases. Consuming corn may help improve digestive health and regulate blood sugar levels.

Corn can be used as a side dish or as an ingredient for soups, salads, and tortillas.

Legumes

Legumes like beans, peas, and chickpeas are an excellent source of carbohydrates, fiber, and protein. They also contain minerals like iron, zinc, and magnesium, vitamins B and folate.

Eating legumes may help reduce the risk of chronic diseases like cancer and heart disease. They can be cooked as a side dish or used as an ingredient for salads, stews, and curries.

Whole grain bread

Whole grain bread is a healthier alternative to white bread because it contains more fiber and essential nutrients like vitamins and minerals. It is also a source of complex carbohydrates that provide sustained energy.

Consuming whole-grain bread may help reduce the risk of heart disease and improve digestive health. It can be used as a base for sandwiches or as a side dish.

Bananas

Bananas are a delicious source of carbohydrates that are rich in potassium, fiber, and vitamins B6 and C. Consuming bananas may help regulate blood sugar levels and reduce the risk of heart disease and stroke.

They are also a convenient snack that can be eaten on their own, added to smoothies, or used as a natural sweetener for baked goods.

Squash

Squash, like sweet potatoes and corn, is a vegetable that is a good source of fiber and complex carbohydrates. It also contains essential nutrients such as vitamins A and C, potassium, and magnesium.

Eating squash may help improve digestive health and reduce the risk of chronic diseases. Squash can be roasted, baked, or used in soups, stews, and salads.

Conclusion

Carbohydrates are an essential nutrient that provides energy to the body. The key is to choose healthy carbohydrate sources that are nutrient-dense and provide other beneficial nutrients like fiber, vitamins, and minerals.

The foods listed above are excellent sources of carbohydrates that you can include in your diet and enjoy their health benefits.