14 Healthy High-Carb Foods for Your Diet
Blamed and shamed for so much of weight gain and chronic disease such as type 2 diabetes, carbs have suffered even with the popularity of low-carb diets. While it is true, not all carbs are alike, and many sources rich in nutrients and packed with fiber are important to the body for energy and proper brain function.
While foods high in sugar and refined grains are meant to be savored in moderation, a wide array of nutrient-rich, higher-carb whole foods can power your body and even support fitness performance.
The three major nutrients are carbohydrates, and these supply the body with energy. A gram of carbohydrates supplies 4 calories, which makes it essential for physical and mental activities. After being consumed, carbohydrates are broken down into glucose, which supplies energy to the body in vital functions such as brain activity and red blood cell production. The excess glucose is stored in the muscles and liver as glycogen to be used when the body needs energy.
Carbohydrates are most important for exercise. Carbs taken before exercise will optimize glycogen stores and enhance endurance, allowing you to push harder during physical activity. Pre-workout meals should contain easily digestible carbs with lower fiber content to avoid digestive issues.
Here are the best high-carb foods that combine nutrition, energy, and versatility.
Brown rice consists of 76.2 grams of carbohydrates per 100 grams uncooked, thus a powerful source for energy to sustain. Unlike white rice, brown rice is packed with bran and germ, offering fiber, potassium, manganese, and B vitamins. Thus, it's an easy staple for athletes and sportsmen who look to increase muscle mass or balance.
Packed with 67 grams of carbohydrates per 100 grams, oats are a nutritional goldmine. Rich in antioxidants, fibre, and micronutrients, they can be an integral part of breakfast options as overnight oats, porridges, or even pancakes made out of oats. Their slow-digestive carbs provide a constant boost of energy, sustaining all day. 3. Potatoes
Potatoes are very satisfying and nutritious because they contain 25 grams of carbohydrates per 100 grams. White potatoes are good sources of vitamin C and potassium, whereas sweet potatoes give a powerful dose of vitamin A and manganese. Eat them boiled, baked, or mashed to have a healthy and filling meal.
A staple comfort food, pasta contains 65g carbohydrates per 100 grams when uncooked. Additionally, whole-grain pastas are higher in fiber and contain magnesium and B vitamins for digestion and healthy metabolism. Combine pasta with low fat protein and vegetables to form a well-balanced meal.
With 49 grams of carbohydrates for every 100 grams of bread, it is so easy to have energy by consuming bread. Choose brown or whole-wheat bread versions to increase fiber and nutrition, which aids in more satiety and greater digestive health. Bread certainly remains a versatile option either for sandwiches, toasting, or side dishes.
Quinoa contains 64.2 grams of carbohydrates for 100 grams and holds up to 16.5 grams of protein in this amount. Magnesium, iron, and fiber-abundant quinoa, besides being a good additive in salads or grain bowls, is an ideal dish to prepare for meal prep.
Though often overlooked, buckwheat contains 33.5 grams of carbohydrates per 100 grams and is rich in fiber, aiding digestion and promoting fullness. Its nutty flavor works well in salads, soups, or as a base for hearty grain dishes.
A low-calorie, high-carb snack, popcorn contains 74 grams of carbohydrates per 100 grams. It is easy to digest and, therefore, an excellent snack before working out. Opt for air-popped popcorn for a guilt-free snack.
Carrots are a great source of carbs, containing 10 grams per 100 grams. They are rich in vitamins A, K1, and B6, and potassium, supporting vision, immunity, and general health.
Chickpeas provide 13 grams of carbs and 7 grams of fiber per 100 grams, with an added protein boost of 7 grams. Add them to salads, soups, or hummus for a filling, nutrient-packed meal.
Beans, such as baked and black beans, are rich in starchy carbs. With 15.5 grams of carbs per 100 grams, they are a good source of fiber and protein, making them a cost-effective and healthy option for meal prep.
High in carbs at 83 grams per 100 grams, dried fruit is an excellent pre-workout snack for endurance activities. It's nutrient-dense, so be mindful of your serving size to keep sugar consumption in check.
Athletes love bananas because they contain 23 grams of carbs per 100 grams. The fast-digesting sugars provide an instant boost of energy, and the potassium helps prevent muscle cramping during exercise.
Sweet potatoes have a high amount of complex carbohydrates, with 20.7 grams per 100 grams. They are also rich in vitamins A and C and potassium, among other nutrients.
Carbohydrates, on the other hand, far from being the enemy, they are a macronutrient that powers your body and mind. Adding these 14 nutrient-dense high-carb foods to meals can improve energy levels and enhance physical performance and provide general health benefits. Seek whole, minimally processed options and enjoy carbs within a balanced, hearty diet.
The next time you hear someone demonizing carbs, remind them of their role as the ultimate fuel for a hearty, healthy lifestyle.
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Once considered purely a North African delicacy, couscous is a processed grain that offers nutritional benefits in form of selenium and plant-based protein. However, this grain contains gluten, making it not suitable for everyone. So, should we consume couscous?
Rich in Selenium
One of the standout nutrients in couscous is selenium. A single cup (157 grams) offers over 60% of the recommended daily intake. Selenium is a crucial mineral with several health benefits—it acts as a powerful antioxidant, supports cellular repair, and reduces inflammation. It also plays a key role in maintaining thyroid health by aiding hormone production and protecting the thyroid gland from damage. Additionally, selenium may help reduce the risk of heart disease by lowering oxidative stress and preventing plaque buildup in arteries.
May Help Lower Cancer Risk
The selenium content in couscous could also contribute to a reduced risk of certain cancers. Findings from a review involving more than 350,000 participants indicate that higher selenium levels in the blood—primarily from dietary sources—may offer protection against specific cancers. Notably, selenium deficiency has been associated with an increased risk of prostate cancer, and a combination of adequate selenium, vitamin C, and vitamin E may lower lung cancer risk among smokers.
Boosts the Immune System
Couscous may give your immune system a boost, thanks again to its selenium content. Selenium enhances immunity by reducing oxidative stress and supporting immune cell function. It also assists in regenerating vitamins C and E, which play a role in strengthening immune responses.
Good Source of Plant-Based Protein
Protein makes up around 16–20% of the human body and is essential for metabolic processes. Couscous provides about 6 grams of plant-based protein per one-cup serving. While it is not a complete protein—meaning it doesn't contain all essential amino acids in adequate amounts—it can be paired with other plant-based proteins to form a balanced vegetarian or vegan diet. Diets high in plant-based protein have been linked to lower risks of stroke, cancer, and heart disease-related deaths.
Very Easy to Prepare
Often seen as a healthier alternative to traditional pasta, couscous is made from whole-wheat flour and is quick to prepare. Most supermarket versions are pre-steamed and dried; they only require the addition of boiling water or broth followed by fluffing with a fork. Light and fluffy when cooked, couscous easily absorbs the flavours of other ingredients and pairs well with salads, meats, vegetables, or other grains like quinoa and brown rice.
High in Gluten
Couscous is made from semolina, a product of durum wheat, and therefore contains gluten. This makes it unsuitable for individuals with celiac disease or gluten sensitivity.
Could Raise Blood Sugar Levels
With 36 grams of carbohydrates per cup and minimal protein, couscous may cause blood sugar spikes—particularly a concern for those with diabetes or insulin resistance. Combining it with protein-rich foods or those high in soluble fibre can help mitigate this effect.
Lower in Some Key Nutrients
While couscous contains small amounts of fibre, potassium, and other nutrients, it falls short compared to other whole grains like quinoa, oats, or brown rice. Foods such as avocados, bananas, and potatoes are richer sources of potassium, which supports healthy blood flow and may reduce the risk of stroke.
The Takeaway
Couscous, with its high selenium content, offers several health benefits, including immune support and a potential reduced risk of cancer. However, it may not be suitable for everyone—especially those with gluten intolerance or blood sugar concerns. For those who tolerate gluten, couscous remains a convenient, versatile grain option worth including in a balanced diet.
Thinking about taking supplements to boost your well-being quest? You're not the only one. As worldwide sales of supplements are expected to exceed $230 billion by 2027, they've become the face of preventive health. But experts are now sounding the alarm about a less obvious risk—the silent effect they have on your liver.
From daily vitamin pills to herbal powders that claim to deliver everything from healthy skin to improved concentration, supplements are frequently perceived as benign. But the reality is, when taken excessively or without instruction, they may be doing more damage than good—particularly to one of your body's most critical organs: your liver.
Your liver is your body's biochemical sorting center. It sifts through everything from food to poisons to medicines—and, yes, supplements.
As per Dr. Karan Rajan, a well-known UK surgeon and educator with more than 1.7 million followers on Instagram, even natural supplements undergo liver metabolism. "That means your liver breaks them down with enzymes, which impacts how hard it has to work," he says. When your liver is overwhelmed, your liver cannot detoxify the body effectively, and there is a higher risk of inflammation, scarring, or worse—acute liver injury.
In a recent case cited by Dr. Rajan, a female patient developed organ failure following consumption of supplements aimed at hair and nail growth. "Just don't turn your liver into a science fair project gone wrong," he cautioned in a now-famous video.
According to the U.S. Food and Drug Administration (FDA), dietary supplements comprise:
Vitamins: A, C, D, B-complex
Minerals: Magnesium, calcium
Herbal compounds: Elderberry, ginger
Botanical powders: Green powders, turmeric blends
Probiotics: Live bacteria or yeasts that aid digestive system health
Supplements have been a daily fill for many people. Be it vitamin C as an immunity boost during the flu season or B12 for that energy drive, individuals look toward pills in anticipation of a good meal. Without proper checks and balances, the practice tends to go downhill fast into becoming a health risk.
The risk isn't necessarily in the supplement itself—but in the amount you take and how it affects other substances in your body.
"More isn't always better," warns Dr. Rajan. "Excessive doses of even simple vitamins like vitamin A can cause liver damage or brain pressure."
Other risks that are known include:
Vitamin D overdose: Can increase blood levels of calcium, leading to kidney issues and changed mental status.
Unregulated herbal mixes: May create unknown chemical interactions, especially if you’re taking multiple at once.
Drug interactions: Supplements like St. John’s Wort can interfere with antidepressants or blood thinners.
With so many supplements flooding the market, choosing a safe one can feel like a gamble. Flashy packaging and bold health claims are not enough.
Dr. Rajan suggests checking for third-party certifications. Labels such as (e.g., USP, NSF, or ConsumerLab) mean that the product has been independently tested to be of good quality, purity, and accuracy of ingredient descriptions. Although no certification can absolutely ensure 100% safety, it significantly lessens your risk of taking something potentially toxic to the liver.
So does it mean you must abandon supplements altogether? No. Properly planned, supplements can be useful. Here's how to do it safely and responsibly:
Don't start adding anything to your routine without first talking to a physician or registered dietitian. They can check whether you actually need it, particularly if taking prescription meds such as statins, antidepressants, or anti-epileptics.
Beginning a new supplement? Have your doctor perform liver function tests (LFTs). This establishes a baseline and allows you to track how your liver reacts over time.
This FDA and NIH-supported database contains in-depth case reports on how drugs and supplements impact the liver. Supplements graded Grade A, B, or C need to be treated with additional caution.
Taking more than one herbal supplement or taking high doses of several vitamins at once can have synergistic toxicity. Unless prescribed by a professional, keep it simple and concentrated.
Supplements aren't bad in themselves—but taking them without knowing how they'll affect your liver might be very bad indeed, sometimes causing irreversible damage. As consumer interest increases, so should awareness and prudence.
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We've all rolled our eyes at our parents' dinner table lectures, “Eat your veggies, they'll make you smarter!” But what if they were right all along? Think about it, can a bowl of leafy greens really protect your memory? Could that sugary snack or burnt barbecue actually speed up brain aging? From the power of omega-3-rich fish to the silent damage from ultra-processed foods, we're breaking down the science behind food and cognitive health.
When it comes to brain function, Harvard Health Publishing explains that following a strategic and healthy diet is key to a healthy brain. A diet filled with whole grains, fruits, vegetables, legumes and healthy fats rather than foods that are filled with saturated fats and added sugars.
Leafy greens like kale spinach collards and broccoli are rich in nutrients like vitamin K that is necessary for brain health and slow down cognitive decline. Fatty fish also has omega-3 fatty acids that have been shown to lower the levels of beta-amyloid in our blood, which is a protein that clumps in our brain and cause Alzheimer's disease.
However, what are some foods you should avoid for your brain health?
Dr. Ramon Velazquez, a neuroscientist and advisor at Mind Lab Pro, has highlighted five common food categories that could be silently damaging to our brain over time. He explained that the dietary choices we make in our youth can significantly influence our cognitive function as we age.
Those quick and easy meals and snacks often have lots of extra stuff that isn't good for you. Dr. Velazquez warns that eating a lot of these foods might make your brain age faster. He says they can cause swelling that hurts the connections between your brain cells. He suggests eating whole foods like fruits, veggies, and plain meats instead.
Fish can be good for your brain, but some big fish that live a long time can have too much mercury in them. Mercury is a poison that can hurt your brain. Dr. Velazquez says it can get into your brain and mess with how it works, which can cause problems with thinking later on. It's better to avoid fish like shark and swordfish.
That tasty char on grilled food makes bad components called AGEs. Dr. Velazquez says these AGEs can cause swelling in your brain and might even be linked to the stuff found in people with Alzheimer's. He suggests cooking food in ways that don't burn it, like steaming or boiling.
While Dr. Velazquez warns about burnt food, another expert says it's okay sometimes if you mostly eat a balanced diet with lots of good stuff. They say enjoying a little burnt food now and then is fine if the rest of your diet is healthy.
Dr. Velazquez says that some fake sweeteners might change the good bugs in your stomach in a way that causes swelling. This swelling could then hurt your brain and maybe even increase the chance of brain problems later. He suggests trying natural sweeteners like honey or maple syrup instead and trying to eat less sweet stuff overall.
While some people like to drink to relax, too much alcohol can really hurt your brain. Dr. Velazquez says that drinking a lot for a long time can actually make your brain shrink. It especially hurts the part of your brain that helps you make decisions and think clearly. So, it's best to drink only a little, if at all.
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