If you’ve been told to avoid carbs for a healthier life, this article is here to set the record straight! Carbs are more than just bread and pasta; they're a powerhouse nutrient your body needs for energy. But not all carbs are created equal.
Some high-carb foods contain fibre, vitamins, and minerals that fuel your body and support overall health.
So, let's dive into the world of healthy, high-carb foods that can amazingly boost your well-being.
Why High-Carb Foods Can Be Healthy?
High-carb foods can be part of a healthy diet despite the common misconception that all carbs are “bad.” Carbohydrates are the body’s primary energy source—they’re what your cells, muscles, and brain use to keep you moving, thinking, and feeling active. When you eat carbs, they break down into glucose (sugar) in your body, fueling everything from your workouts to your everyday tasks.
The secret lies in choosing the right kind of carbohydrates. Foods rich in complex carbohydrates—like whole grains, legumes, fruits, and vegetables—are packed with fibre, vitamins, and essential minerals.
fibre helps with digestion, keeps blood sugar levels stable, and fills you up, which can help reduce unhealthy snacking. Complex carbs provide a slow, steady release of energy rather than the quick spikes and crashes that refined carbs cause.
High-carb foods often come with other health perks, too. For example, oats and barley have beta-glucan, which supports heart health. At the same time, sweet potatoes and bananas contain antioxidants, potassium, and vitamins that support everything from immune function to muscle health. Plus, carbs help keep you mentally sharp, as your brain relies on glucose for focus and mood stability.
So, instead of cutting carbs, try focusing on quality sources. The right carbs will keep you energized, satisfied, and fully fueled—making a balanced diet easier and healthier to maintain.
Here’s a List of 14 High-Carb Foods that are Healthy and Delicious
1. Sweet Potatoes – The Sweet Side of Carbs
Sweet potatoes are a fantastic choice when it comes to healthy, nutrient-rich carbs. With about 26 grams of carbs in a medium sweet potato, they provide long-lasting energy and are packed with fibre, which keeps your digestion happy and helps you feel full longer.
Sweet potatoes are also a top source of vitamin A, essential for eye health and immunity, and vitamin C, which supports skin and immune health. They are also loaded with potassium, an important mineral that helps regulate blood pressure and keep muscles functioning well.
Tip: Baking or steaming sweet potatoes is a quick, easy way to enjoy their natural sweetness. Slice them up and toss them into a salad for a tasty, fibre-filled boost, or serve as a side dish with a sprinkle of cinnamon for extra flavour. Their rich fibre content helps curb those afternoon snack cravings, making them an ideal, filling food choice.
2. Quinoa – The Ancient Grain with a Protein Punch
Quinoa is often called a “superfood” for a good reason. It’s a gluten-free grain that packs a punch in terms of nutrition. One cup of cooked quinoa has around 39 grams of carbs and 8 grams of protein, making it an excellent choice when you’re looking for a healthy combo of both.
Quinoa is a complete protein unlike most plant-based foods, it contains all nine essential amino acids that your body needs to build and repair muscle. This makes it especially great for vegetarians and vegans.
In addition to its protein content, quinoa is rich in important nutrients like magnesium, which supports heart health, iron for better oxygen circulation, and B vitamins that boost energy. Whether you add it to a salad, mix it into a grain bowl, or use it as the base for a stir-fry, quinoa is a versatile, easy-to-make ingredient that helps create a balanced, nutritious meal.
3. Oats – Heart-Healthy Carbs for Breakfast
Oats are one of the most versatile and nutritious grains you can add to your diet. A half-cup of oats contains around 27 grams of carbs and a powerful type of fibre called beta-glucan. This fibre is great for heart health because it helps lower cholesterol levels and supports healthy blood circulation. Oats are also known to stabilize blood sugar, making them an excellent choice for maintaining steady energy throughout the day.
One of the best things about oats is how easy they are to prepare. If you’re short on time in the morning, overnight oats are a game-changer. Simply mix oats with your choice of milk (or dairy-free alternatives), add some fruit, nuts, or seeds, and pop it in the fridge overnight. A creamy, delicious, and heart-healthy breakfast will be ready by morning. It’s a quick, nourishing meal that will keep you full and energized all morning.
4. Bananas – A Portable, Natural Energy Boost
Bananas are super convenient and packed with nutrients, making them a fantastic snack. A medium banana contains around 27 grams of carbs, which provides quick, easily digestible energy. They’re also loaded with potassium, an essential mineral that helps maintain healthy heart function and supports muscle health, especially after a workout.
Their natural sweetness makes bananas even better, which makes them a great way to satisfy sugar cravings without reaching for something processed. They are gentle on your stomach, so they’re a popular choice before or after exercise.
Energy Tip: Grab a banana if you’re looking for a pre-workout snack! It provides that quick energy boost to fuel your workout. Pair it with a handful of almonds or peanut butter for an extra dose of protein and healthy fats. This combo will give you a balanced, satisfying snack that will keep you going strong.
5. Brown Rice – A Staple Grain with Nutrients
Brown rice is a nutrient-dense whole grain loaded with fibre, vitamins, and minerals, giving it an edge over refined white rice. In one cup of cooked brown rice, you’ll get around 45 grams of carbs and a healthy dose of fibre that helps keep digestion steady and provides lasting energy. It’s also rich in magnesium, an essential mineral that supports muscle and nerve function and plays a role in heart health.
Brown rice has a slightly nutty flavour and chewy texture, which can add depth to many meals. Cooking Tip: Swap it for white rice in your favourite recipes or simmer it in vegetable broth for extra flavour. Although it takes a bit longer to cook, the health benefits and taste are worth the wait. Brown rice makes a fantastic base for stir-fries, grain bowls, and even salads, offering a delicious way to get your complex carbs.
6. Chickpeas – Protein and Carbs in a Single Bite
Chickpeas, or garbanzo beans, are a fantastic source of protein and carbs, making them a go-to ingredient for a balanced diet. In one cup of cooked chickpeas, you’ll find about 45 grams of carbs and a substantial amount of fibre, which supports healthy digestion. Chickpeas are also packed with protein, providing plant-based eaters a satisfying way to meet their protein needs.
Not only are chickpeas nutritious, but they’re also incredibly versatile. Meal Idea: For a crunchy snack, try roasting chickpeas with olive oil and your favourite spices—they make a great, protein-packed alternative to chips. Or, toss them into salads, soups, and stews for extra texture and nutrition. Chickpeas blend well into many dishes, adding a subtle, nutty flavour while boosting your meal's overall fibre and protein content.
7. Apples – Nature’s Fibre-Rich, High-Carb Snack
Apples are a fibre-rich, high-carb fruit that makes a great snack any time of the day. A medium apple has about 25 grams of carbs, much from natural sugars and fibre. Apples are also high in antioxidants, which help protect cells from damage and are over 80% water, which enables you to stay hydrated.
Their natural sweetness and crisp texture make them perfect for curbing cravings without reaching for sugary snacks. Snack Tip: Pair apple slices with a spoonful of almond or peanut butter for a balanced, filling snack.
The healthy fats in nut butter combined with the fibre in apples will keep you satisfied longer. Apples come in various flavours and textures, so feel free to explore different types—from tart Granny Smiths to sweet Honeycrisps—to find your favourite.
8. Lentils – The Protein-Packed Legume
Lentils are an affordable, nutrient-dense legume that offers a powerhouse of nutrients in each serving. One cup of cooked lentils contains around 40 grams of carbs and approximately 18 grams of protein, making them ideal for balanced meals. Lentils are also an excellent source of folate, which supports cell health, and iron is essential for maintaining good energy levels.
What makes lentils so appealing is their versatility and quick cooking time. Preparation Idea: Toss lentils into soups, stews, or salads to boost texture and protein. They also work well in veggie burgers and grain bowls. Lentils absorb flavours wonderfully, so you can season them with spices, herbs, or a simple olive oil dressing for a tasty addition to many dishes. They’ll keep you full and satisfied with so much fibre, making them a must-have in a balanced diet.
9. Butternut Squash – Sweet and Fibre-Filled
Butternut squash is a delicious, slightly sweet vegetable packed with health benefits. One cup of cooked butternut squash has about 22 grams of carbs, making it an excellent option for those looking for slightly lower-carb vegetables that are still filling. It’s also loaded with fibre, which promotes good digestion, and vitamins A and C. Vitamin A is vital for eye health and immune function, while vitamin C helps with skin health and immune support.
Butternut squash’s creamy texture and sweet flavour make it a versatile ingredient in many dishes. Cooking Tip: Roast cubed squash with olive oil, salt, and pepper for a flavourful side dish, or blend it into a creamy, comforting soup. For extra color and nutrition, you can add roasted butternut squash to salads, pasta, or grain bowls. This veggie is easy to cook, making any meal more satisfying and nourishing.
10. Barley – The fibre Hero
Barley is an ancient grain packed with fibre and has a fantastic, nutty taste that adds depth to many dishes. One cup of cooked barley has about 44 grams of carbs, making it an excellent source of slow-releasing energy.
One of barley's standout nutrients is beta-glucan, a soluble fibre that helps reduce cholesterol, supports heart health, and aids digestion. Its fibre content can also stabilize blood sugar and keep you feeling fuller for longer.
One nourishing way to enjoy barley is in Talbina—a warm, easy-to-digest, nutrient-dense barley porridge. Talbina is especially popular for its comforting and calming effects, and it’s perfect as a nutritious breakfast or soothing evening snack.
11. Pineapple – The Tropical Treat with a Digestive Boost
Pineapple is a tropical fruit loved for its juicy sweetness and unique health benefits. One cup of pineapple chunks has about 22 grams of carbs, making it a tasty and energizing snack. Pineapple contains bromelain, an enzyme known to aid digestion by helping break down protein, so it is often recommended as a post-meal snack. It’s also packed with vitamin C, which supports immune and skin health.
This tropical treat is as versatile as it is delicious. Snack Hack: Add fresh pineapple to smoothies for a burst of flavour, or enjoy it on its own after a heavy meal to help with digestion. Its natural sweetness makes it a great alternative to sugary desserts, and it pairs beautifully with other fruits for a refreshing fruit salad. Pineapple brings both flavour and valuable nutrients to your plate.
12. Beets – Earthy and Nutrient-Dense
Beets may surprise you as a source of carbs, but they’re nutrient-dense and full of healthy carbs. A cup of cooked beets contains around 17 grams of carbs, mostly from natural sugars and fibre, making them a heart-healthy vegetable. Beets are also rich in folate, essential for cell health, and nitrates, which are known to support blood pressure levels by promoting better blood flow.
Beets' earthy flavour and vibrant color make them a unique meal addition. Recipe Idea: Roast beets in the oven with a sprinkle of olive oil, salt, and pepper, or slice them thin for salads to add both flavour and color to your plate. Beets also work well in soups, grain bowls, and even smoothies. Their natural sweetness and nutrient-rich profile make them a nutritious and flavourful way to boost your meals.
13. Mangoes – The Vitamin C Powerhouse
Mangoes are tropical fruits that bring both vibrant flavour and essential nutrients. One cup of sliced mango contains about 25 grams of carbs and a generous dose of vitamin C, which supports immune function and promotes glowing skin. Mangoes also provide fibre and antioxidants, helping your body combat inflammation and oxidative stress.
These juicy fruits are perfect for naturally satisfying a sweet tooth. Smoothie Addition: Mango chunks add a tropical twist to smoothies or can be enjoyed as a refreshing dessert. You can also blend them into salsas for a sweet and spicy topping on dishes or eat them fresh with a sprinkle of lime and chilli powder. Mangoes' natural sweetness and robust nutrient profile make them a delicious, healthy way to enjoy carbs while nourishing your body.
14. Whole Grain Bread – A Better Bread Choice
Whole-grain bread is nutritious for getting healthy carbs and fibre into your diet. Depending on thickness and brand, one slice of whole-grain bread typically has 12 to 20 grams of carbs. Whole grains are also rich in B vitamins and trace minerals like zinc and iron, which support energy and immune function. Unlike refined bread, whole-grain bread includes the entire grain, offering more fibre and less impact on blood sugar.
Tip: When choosing bread, look for “whole-grain” or “sprouted grain,” avoid varieties with added sugars or fillers. Use whole-grain bread as a base for avocado toast, breakfast toasts, or your favourite sandwich for a satisfying, balanced meal. Its rich, hearty flavour pairs well with all kinds of toppings, making it easy to enjoy healthy carbs without the blood sugar spike common with white bread.
Key Takeaways: Making Carbs Work for You
In a world where carbs are often demonized, it’s refreshing to know that healthy, high-carb foods can fuel your body and support your wellness goals. Choosing high-quality, fibre-rich carbs not only keeps you energized but also supports heart health, digestive health, and overall well-being.
Balance and Moderation: Remember, it's all about balance. Pair high-carb foods with proteins and healthy fats for meals that keep you full and steady throughout the day.
Whole Foods Are Best: Stick to whole, unprocessed foods as much as possible. They’re richer in fibre, vitamins, and minerals than refined carb sources.
Smart Portioning: Since high-carb foods can vary in carb content, knowing portion sizes helps you manage your carb intake effectively.
Conclusion: Embrace Healthy Carbs for a Balanced Diet
Carbs are a crucial part of a healthy diet—especially when you choose nutrient-dense, fibre-rich options.
Whether you aim to stay energized throughout the day or nourish your body with whole foods, embracing healthy carbs can be an easy and enjoyable part of your daily diet.
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