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12 good carbohydrate rich foods


Discover the 12 good carbohydrate rich foods.

It is generally known that excessive carbohydrate consumption is not advisable due to the health risks it carries. However, all carbohydrates are not created equal.

While foods with refined carbohydrates are unhealthy, whole foods with natural carbohydrates are very healthy and have many benefits.

Discover a list of 12 foods rich in good carbohydrates and multiple beneficial properties for the body, which will make you want to eat and make each of them part of your diet.


What are good carbohydrates?

Not only are there carbohydrates intended for weight gain, but you can also eat healthy foods for your health that will also help you avoid certain diseases.

Note: There are 2 types of carbohydrates: simple carbohydrates and complex carbohydrates. The simple ones are those found in fruits and are easily digested by the body.

While complex or bad carbohydrates are those that are consumed through refined foods, pasta, white or wholemeal bread, whole grains, grains, starchy vegetables, processed foods with high levels of sugar, among other foods which are a bit more difficult to digest.

You should know: Although, both types of carbohydrates are necessary to maintain a balance in the nutrition of the body, simple or good carbohydrates stand out as the best allies of people who suffer from blood sugar.


In addition to being a good source of energy, they contain fewer calories and multiple benefits for those who want to lose weight naturally.

What Foods Have Good Carbs?

People who suffer from the uncontrolled glycemic index, high blood pressure, cholesterol, and high triglycerides, among other health conditions, are suggested to adhere to diets based on fruits, legumes, drink plenty of water, avoid flour and starches, eat food whole grains low in sugars and calories.

In this sense, below, you will know 12 foods rich in good carbohydrates, which you can include in your diet either to lose weight, gain energy or take care of your health.

1. Grapefruits

Grapefruit is a citrus with a sweet and sour taste that contains  9% carbohydrates. It is rich in water, vitamins,  minerals, and plant compounds.


Note: According to studies published by the Journal of Medicinal Food (1), grapefruits can reduce insulin resistance, improve metabolic syndrome, and in turn balance the glycemic index in people with blood sugar problems.

The benefits of grapefruits are:

• They reduce insulin resistance.

• They contribute to weight loss.


• They prevent the appearance of stones in the kidney.

• They reduce cholesterol levels.

• They prevent colon cancer.

2 apples


The apple is a very common and popular fruit, it is one of the foods that are always present in most family homes.

They come in many kinds, sizes, colors, textures, and flavors, but they all contain between 13% and 15% carbohydrates.

You should know: Apples stand out as a main source of fiber and also have significant amounts of vitamin C,  antioxidants, and plant compounds that contribute to maintaining a healthy diet.

The benefits of apples are:


• They regulate blood glucose levels.

• They reduce the risk of heart disease.

• They lower the risk of developing some types of cancer.

• They have diuretic properties.


3. Quinoa

Quinoa is a super nutritious seed that contains 21.3% carbohydrates  (after cooking).

It is considered a pseudocereal because it is cooked and consumed like a  cereal, but it has the advantage of being gluten-free.

Note: Quinoa is a food very rich in protein,  fiber,  minerals, and plant compounds, which according to the Food and Agriculture Organization of the United Nations (2), can be beneficial to reduce sugar, provide energy and promote weight loss.

The benefits of quinoa are:


• Lowers blood glucose levels.

• It is perfect for people who are sensitive or intolerant to gluten.

• Regulates blood cholesterol levels.

• Contributes to weight loss.


4. Chickpeas

Chickpeas belong to the legume family and contain  27.4% carbohydrates  (after cooking), 8% of which is fiber.

They stand out for their high fiber and protein content of plant origin.

To highlight: Chickpeas are rich in vitamins and minerals: phosphorus, iron, and vitamins of group B, highly necessary compounds in a diet destined to improve the health of the different systems that make up the body.


The benefits of eating chickpeas are:

• They contribute to better digestive and cardiovascular health.

• They help prevent cancer.

5. Oranges

Oranges are citrus fruits with a large amount of water and  11.8% carbohydrates.


Note: Like most fruits, they are an excellent source of fiber, but they stand out for being rich in vitamin C,  B vitamins, and potassium. In addition, they contain citric acid, antioxidants, and very powerful plant compounds.

The benefits of oranges are:

• They help prevent the appearance of kidney stones.

• They improve heart health.


• They increase the absorption of iron from other foods, which can reduce the risk of anemia.

6. Oats


Oatmeal is a food considered one of the healthiest cereals that exist and that is included in the diet of many people. Raw oats contain  66% carbohydrates, 11% of which is fiber, and a good calorie intake.

This cereal is rich in a type of soluble fiber called beta-glucan and is an excellent source of protein,  antioxidants,  vitamins, and minerals.


Important: It is used to replace wheat flour, as part of multiple vegan and integral recipes, especially in people who suffer from diabetes and want to control their blood sugar and body fat levels.

The benefits of oats are:

• Reduces the risk of heart disease.

• Regulates blood cholesterol levels.


• Reduce sugar, especially in people with diabetes.

• Contributes to weight loss.

7. Beet

Beetroot is a sweet-tasting, reddish-purple tuber that contains between 8% and 10% carbohydrates  (raw or after cooking).

It can contribute to your diet, compounds such as fiber,  vitamins,  minerals,  plant compounds, and powerful antioxidants, which are necessary to keep the body healthy.


The benefits of eating beets are:

• It reduces blood pressure thanks to its content of inorganic nitrates that are converted into nitric oxide in the body.

• Improves physical performance during resistance exercises.

8. Blueberries


Blueberries are a very nutritious type of berry that contains  14.5% carbohydrates.

Note: According to studies published by Nutrition Research (3), they are very rich in fiber,  antioxidants, vitamins, and minerals, mainly vitamin K,  manganese, and vitamin C, which protect the body from vascular damage and improves DNA function.

The benefits of blueberries are:

• They protect from oxidative damage.


• They help prevent aging and cancer.

• They lower blood pressure.

9. Red beans

Red kidney beans are a variety of beans belonging to the legume family. After cooking, they contain  22.8% carbohydrates available in the form of starch and fiber.

They are very rich in protein,  vitamins,  minerals, and plant compounds, as well as antioxidants,  such as anthocyanins and isoflavones.


The benefits of kidney beans are:

• They regulate blood glucose levels.

• They prevent colon cancer.

Note: raw kidney beans are toxic, so be sure to cook them well.


10. Sweet potatoes

Sweet potatoes contain between 18% and 21% carbohydrates in the form of starch, sugar, and fiber. They are rich in vitamin C,  vitamin A  (from beta-carotene), and potassium. Despite being sweet, sweet potatoes are low in sugar and calories.

You should know: This tuber is low in fat and has become a favorite among those who want to vary whole wheat bread or other foods that are bad for health but are marketed as healthy.

The benefits of sweet potatoes are:


• They reduce the oxidative damage produced by free radicals.

• They decrease the risk of suffering from various diseases.

11. Buckwheat

Buckwheat is a pseudocereal that has no relation to wheat except its name. Raw grains contain  71.5% carbohydrates and cooked grains contain  20% carbohydrates.

You should know: Buckwheat, also called buckwheat, is rich in protein and fiber and its mineral and antioxidant content are higher than that of other cereals, which can help in the diet of people with diabetes or lack of sugar and weight control. In addition, it does not contain gluten.


The benefits of buckwheat are:

• Improves cardiovascular health.

• Lowers blood glucose.

• It is perfect for people who are sensitive or intolerant to gluten.


12. Bananas

Bananas contain about  23% carbohydrates available in the form of starch or sugar.

When the banana is still green, its starch content is higher and, as it ripens, the starch is converted to natural sugars.

You should know: A study published by the Journal of the American College of Cardiology ensures that thanks to the great contribution of potassium,  fiber,  vitamin C, and vitamin B6 of banana, these benefit cardiovascular health.


The benefits of bananas are:

• They regulate high blood pressure and improve cardiovascular health thanks to their high potassium content.

• They contribute to better digestion and feed good intestinal bacteria thanks to a large amount of resistant starch and pectin they contain when they have not yet matured.

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