Foods High In Fiber And Carbohydrates

According to the United States Department of Agriculture, carbohydrates provide about 50 percent of the energy in the average American diet. Most dietary carbohydrates provide four calories per gram, but fiber is a type of carbohydrate that your body does not break down. High fiber and carbohydrate foods can be healthy because they are often rich in other nutrients.

Fruit

Many kinds of fruit are high in carbohydrates and fiber. Some of the calories and carbohydrates in fruit come from natural sugars and provide a quick source of energy. Fruit is an important source of soluble fiber which can lower blood LDL cholesterol levels and help regulate blood sugar. Fresh fruits are higher in fiber than fruit juices. A raw pear has about 4 g fiber and 30 g carbohydrate, while most fruit juices have minimal fiber. Other fresh fruits high in fiber and carbohydrates are apples, berries and peaches. Dried fruits are also fiber and carbohydrate rich, with dried apples providing about 3 g fiber and 21 g carbohydrate in a single ounce. Other examples are prunes, raisins and dried apricots.

Whole Grains

Whole grains include the bran, germ and endosperm, which are the three parts of the original grain kernel. According to the Mayo Clinic, whole grains provide about the same amount of carbohydrates as processed, or refined, grains, but they also have essential nutrients such as fiber, iron, and selenium. Whole wheat products are high in fiber and carbohydrates. A cup of whole wheat flour has almost 15 g fiber and 87 g carbohydrates. Barley is another nutrient rich whole grain. It provides 31 g fiber and 155 g carbohydrates per cup. Other examples of whole grains that are high in fiber and carbohydrates are oatmeal, bulgur and whole grain couscous. You can read the nutrition label to look for whole grains that provide at least 3 g fiber per serving.

Legumes

Legumes include beans, peas and lentils, and are high in carbohydrates and both soluble and insoluble fiber. According to the Mayo Clinic, they provide other essential nutrients such as potassium, iron, magnesium, and folate. Legumes are low-glycemic foods, which means they have do not lead to a sharp increase in blood sugar levels. Instead, they provide longer lasting energy. You can use legumes as low fat and cholesterol-free meat alternatives. Canned red kidney beans have about 14 g fiber and 40 g carbohydrates per cup. A cup of cooked lentils provides about 15 g dietary fiber and 40 g carbohydrates. Other legumes are chickpeas, black-eyed peas, edamame and soy nuts.