It wasn’t that long ago that high-carb foods were considered a pariah in fitness and nutrition circles (note: they still are considered “bad” in certain dietary circles). But, the reality is that certain high-carb foods can (and likely should be) included in your diet, especially if you’re looking to maximize your performance in the gym as well as your muscle building potential.
The key is choosing more of the “healthy” carbs and limiting the “bad” carbs. Here are 10 high-carb foods that are actually healthy.
#1 Oats
A decades-old breakfast staple for bodybuilders, physique competitors, and athletes of all kinds, oats continue to rank among the best healthy breakfast options. They’re rich in complex carbohydrates which provide long-lasting energy to help power you through your morning work and workouts. Oats also contain B-vitamins and fiber, which helps keep you feeling full and supports gut health.
To top it off, studies have also found a link between certain polysaccharides (beta-glucans) found in oats and improved cardiovascular health.[1,2]
One of our favorite ways to enjoy oats is to cook up a serving of old-fashioned (rolled) oats and mix in a serving of 1UP Whey protein powder (egg white protein and vegan protein are also excellent options, too!). This meal provides everything the mind and body needs for a great workout!
Oats + whey also works as a quick and healthy post-workout meal. And, if you’re strapped for time, you can make overnight oats by combining a serving of uncooked rolled oats, a cup of milk, a serving of flax seeds, and a scoop of protein powder in a mason jar or sealable container. Store in the fridge overnight and you have the perfect no-cook pre workout or post workout meal!
#2 Bananas
Bananas are a prime example of a grab-n-go food that’s perfect pre workout, post workout, or any other time of the day when you need some clean carbohydrates. A medium banana contains only ~100 calories, but it’s teeming with vitamins and minerals, including potassium (an essential electrolyte that benefits muscle performance, hydration and cardiovascular health.[3,4]
This versatile fruit is great on its own, and it can also be added to oatmeal, protein smoothies, or incorporated into batters for homemade breads as a replacement for other sweeteners, like sugar.
#3 Sweet Potatoes
A sweeter relative of the russet (white) potato, sweet potatoes (and yams) are another excellent high-carb food source that provide a steady release of energy, making them a great option for pre-workout or post-workout meals.
Sweet potatoes are rich in numerous vitamins and minerals, especially vitamin A, which is necessary for eye health and immune function. These naturally sweet tubers contain other natural health‐promoting compounds, such as β‐carotene and anthocyanins.[5]
While most recipes add gobs of butter and/or brown sugar to sweet potatoes, we tend to find that they’re sweet enough naturally and just add a dash of cinnamon to the top.
#4 Blueberries
Considered a “superfood” due to their high polyphenol and antioxidant content, blueberries are a versatile and delicious fruit that works well in oatmeal, smoothies, yogurt bowls, protein muffins, salads, and healthy desserts.
Alongside the healthy carbohydrates, you’ll also enjoy a plethora of essential vitamins and minerals, including vitamin C, vitamin K, and manganese, as well as numerous antioxidants and polyphenols (including anthocyanins), which can help protect your body against harmful free radicals and oxidative stress.
Research also demonstrates that consuming berries (especially dark berries like blueberries and blackberries) supports brain health, cerebral blood flow, and cognitive function.[6,7]
#5 Mangos
This sweet tropical fruit is a staple at summertime cookouts, whether incorporated into a salad, served as a side, or made into a refreshing salsa that can be added to tacos. Mangoes supply just under 25 grams of healthy carbs per serving alongside vitamin C, vitamin A, potassium, and fiber.
#6 Kidney Beans
One of the most common beans, kidney (red) beans (like other legumes) are a boon for fiber, plant-based protein, and complex carbohydrates, which help to stabilize blood sugar levels and provide sustained energy. Just one cup of kidney beans supplies 13.1 grams of fiber plus 15.3 grams of protein.
Red beans also provide key micronutrients like non-heme iron, potassium, B-vitamins, and copper.
#7 Black Beans
Similar to kidney beans (and other legumes), black beans are rich in complex carbs, fiber, and plant-based protein. A cup of cooked black beans 40.8 grams of carbs, 15 grams of fiber, and 15.2 grams of protein.
The fiber in beans is important for gut health as it helps to nourish the good bacteria of the gut microbiome. Gut health has been linked with a healthy inflammatory response, increased mood, and better body composition.[8,9]
#8 Whole Grain Pasta
Pasta, like many high-carb foods, has gotten a bad rap. It’s true that restaurant portions are egregious (often being the equivalent of 2-3 servings of pasta in a single entree alongside fatty, creamy sauces lacking in protein and fiber), but when prepared in the home, pasta can be a healthy high-carb option at meal time.
Whole grain varieties of pasta contain more fiber, minerals and protein than their refined counterparts. They also have a heartier taste and texture thanks to the lack of processing whole grain options possess over their refined counterparts.
Whether you eat whole grain or white pasta, be mindful of portions (a typical serving is 56 grams, two ounces, of dry pasta), and be sure to make pasta part of the meal, alongside lean protein and vegetables.
#9 Quinoa
Quinoa is a pseudocereal/pseudo grain that skyrocketed to popularity 10-20 years ago. It's one of the few complete plant proteins, meaning it contains sufficient amounts of all nine essential amino acids (EAAs) required to support protein synthesis and muscle recovery.
Beyond its protein content, quinoa contains healthy complex carbohydrates, a good amount of fiber and numerous vitamins, minerals and bioactive compounds, including phytoecdysteroids and saponins which have been linked to hypoglycemic and antiinflammatory activities.[10]
Quinoa cooks similar to regular grains like rice, contains no gluten and offers 8 grams of plant-based protein (with 5 grams of fiber) per serving.
#10 Lentils
Lentils are a popular high-protein plant-based option that provides nearly 18 grams of protein (alongside 15 grams of fiber) per cooked cup. They’re high in key micronutrients like potassium, folate, phosphorus, and calcium.
Lentils can be served over rice, but they also hold up well in soups, stews, and salads. Similar to red beans and black beans, lentils are also high in non-heme iron, which helps your body make an important protein (hemoglobin) required for oxygen transportation in the blood.
Research demonstrates the benefits of incorporating lentils in the diet, finding it helps support blood sugar levels and well as healthy cholesterol levels.[11,12]
Can You Lose Fat Eating Carbs?
ABSOLUTELY!
Carbs are often blamed as the reason for weight gain, But, here’s the truth -- all carbs contain fewer than half the calories found in an equivalent amount of fat. A gram of carbohydrates contains 4 calories while a gram of fat contains 9 calories.
Furthermore, many of the “carbs” that people blame for weight gain (cookies, candy bars, pastries, fried foods, etc.) contain just as many calories from fat, if not more, as carbohydrates. Speaking bluntly, it’s the combination of fat, sugar, and salt that causes people to overeat, not carbohydrates from themselves.
The right carbs not only help you to perform better in your workouts and recover faster, then can also help you lose weight! Healthy high-carb foods like fruits, vegetables, whole grains, and legumes supply steady energy levels and fiber, which helps to fill you up at mealtime making it less likely that you’ll overeat.
To help track your carb intake, it’s helpful to use a food logging app. While there are a lot of options available, the 1UP Fitness App is FREE and allows you to quickly and easily track your nutrition. Within the app, you can also receive FREE nutrition/macronutrient suggestions to help you meet your fitness and physique goals (weight loss, muscle gain, etc.).
References
- Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016 Oct;116(8):1369-1382. doi: 10.1017/S000711451600341X. Epub 2016 Oct 11. PMID: 27724985.
- Mathews R, Kamil A, Chu Y. Global review of heart health claims for oat beta-glucan products. Nutr Rev. 2020 Aug 1;78(Suppl 1):78-97. doi: 10.1093/nutrit/nuz069. PMID: 32728751
- D'Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Am Coll Cardiol. 2011 Mar 8;57(10):1210-9. doi: 10.1016/j.jacc.2010.09.070. PMID: 21371638.
- Stone MS, Martyn L, Weaver CM. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016 Jul 22;8(7):444. doi: 10.3390/nu8070444. PMID: 27455317; PMCID: PMC4963920.
- Bovell‐Benjamin, A. C. B. T.-A. in F. and N. R. (2007). Sweet Potato: A Review of its Past, Present, and Future Role in Human Nutrition (Vol. 52, pp. 1–59). Academic Press. https://doi.org/https://doi.org/10.1016/S1043-4526(06)52001-7
- Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3396-4000. doi: 10.10.21/jf9029332. PMID: 20047325; PMCID: PMC2850944.
- Travica N, D’Cunha NM, Naumovski N, Kent K, Mellor DD, Firth J, Georgousopoulou EN, Dean OM, Loughman A, Jacka F, Marx W. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized-controlled trials. Brain Behav Immun. 2020 Mar;85:96-105. doi: 10.1016/j.bbi.2019.04.001. Epub 2019 Apr 15. PMID: 30999017.
- Koutoukidis DA, Jebb SA, Zimmerman M, Otunla A, Henry JA, Ferry A, Schofield E, Kinton J, Aveyard P, Marchesi JR. The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: a systematic review and meta-analysis. Gut Microbes. 2022 Jan-Dec;14(1):2020068. doi: 10.1080/19490976.2021.2020068. PMID: 35040746; PMCID: PMC8796717.
- Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020 Oct 19;17(20):7618. doi: 10.3390/ijerph17207618. PMID: 33086688; PMCID: PMC7589951.
- Campos, D., Chirinos, R., Gálvez Ranilla, L., & Pedreschi, R. (2018). Chapter Eight - Bioactive Potential of Andean Fruits, Seeds, and Tubers (F. B. T.-A. in F. and N. R. Toldrá (ed.); Vol. 84, pp. 287–343). Academic Press. https://doi.org/https://doi.org/10.1016/bs.afnr.2017.12.005
- Becerra-Tomas N, et al. PREDIMED Study Investigators. Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED Study. Clin Nutr. 2018 Jun;37(3):906-913. doi: 10.1016/j.clnu.2017.03.015. Epub 2017 Mar 24. PMID: 28392166.
- Ganesan K, Xu B. Polyphenol-Rich Lentils and Their Health-Promoting Effects. Int J Mol Sci. 2017 Nov 10;18(11):2390. doi: 10.3390/ijms18112390. PMID: 29125587; PMCID: PMC5713359.
