Although a low-carbohydrate, high-protein diet is one way to attempt weight loss, there are plenty of benefits to including high-carb foods in your regular eating plan, whether you're trying to lose weight or not. "Foods high in starch, also called complex carbohydrates, are an important source of energy for your body," states the Weight Control Information Network, "many are low in fat and calories."
Benefits
According to MayoClinic.com, carbohydrates are your body's main source of energy, and certain types offer specific benefits. For example, whole grains can help encourage weight loss or weight maintenance and reduce your risks of heart disease and high cholesterol, according to ChooseMyPlate.gov. The site also reports that high-carb fruits have the potential to cut risks of stroke, heart attack, kidney stones, diabetes, bone loss and cancer.
High-carb Fruits
According to the Massachusetts Institute of Technology, 1/4 cup of dried apricots has 28 g of carbohydrates, a banana has 24 g, 6 oz. of orange juice has 23 g, 1 cup of grapes has 18 g, an apple has 16 g and an orange has 11 g. Fruits tend to have higher carbohydrate counts per serving but lower glycemic index values than many grain products, which means that they are less likely to spike blood sugar levels.
Grains
MIT also reports that a plain white bagel has 35 g of carbohydrates, a slice of white bread has 14 g and a slice of whole-wheat bread has 13 g. Grain products, such as cereals and pasta, are far higher in carbs. A 3/4-cup serving of cooked spaghetti has 44 g, 3/4 cup of brown rice has 38 g, 1 cup of cooked oatmeal has 26 g, 1 oz. of shredded wheat has 20 g and 1 oz. of bran cereal with raisins has 19 g.
Other Foods
Some especially starchy vegetables, beans and legumes are also high in carbs. For example, a baked potato has 30 g of carbohydrates, 1/2 cup of lima beans or chickpeas has 30 g, 1/2 cup of kidney beans has 25 g and 1/2 cup of lentils has 18 g.
Considerations
Carbohydrates are essential for daily energy production and related body functions, but it's important to get a balance of nutrients. MayoClinic.com recommends getting approximately 55 percent of your daily calories from carbohydrates, 25 percent from fat and 20 percent from protein. Choosing "good" carbohydrates, or those that are complex and offer a slow, steady release of energy, is also key for satiation and proper nutrition. Whenever possible, pick fresh or frozen fruits over fruit products and whole grains over refined grains.
References
- MayoClinic.com; Healthy Diet -- End the Guesswork with These Nutrition Guidelines; Feb. 22, 2011
- ChooseMyPlate.gov; Why Is It Important to Eat Grains, Especially Whole Grains?; May 31, 2011
- ChooseMyPlate.gov; Why Is It Important to Eat Fruit?; May 31, 2011
- Weight Control Information Network; Weight Loss and Nutrition Myths; March 2009
- MIT.edu; Illustration of Carbohydrates in Foods; 2005
