Carbohydrates are your body’s primary source of energy. High-carbohydrate foods can help regulate blood sugar and insulin, improve cholesterol and triglyceride metabolism, and aid in digestive health.
General guidelines recommend that 45-65% of your daily caloric intake come from carbohydrates, about 200-300 grams per day. Healthy, fiber-rich carbohydrates are key to your overall health and can reduce your risk of heart disease, stroke, and digestive problems.
You may choose a high-carbohydrate diet to improve your athletic performance and recovery, gain weight, or maintain energy levels.
The Food and Agriculture Organization (FAO) calls quinoa the “smart food of the future” because it is rich in nutrients, resilient to climate and requires less chemical fertilizers to grow than other crops.
Quinoa contains phytochemicals (beneficial plant compounds) with antioxidant, anti-inflammatory and cancer-fighting effects. It is also rich in B vitamins and minerals such as magnesium and phosphorus. Magnesium supports muscle and nerve function and regulates blood sugar and blood pressure. Phosphorus is essential for bone health and energy production.
One cup of cooked quinoa provides:
- carbohydrates: 39.4 grams (g)
- Calories: 120
- fat: 1.92 g
- proteins: 8.14 g
- fibers: 5.18 g, or 19% of the Daily Value (DV)
- folic acid: 77.7 micrograms (mcg), or 19% of the DV
- magnesium: 118 milligrams (mg), or 28% of the DV
- phosphorus: 281 mg, or 22% DV
The health benefits of sweet potatoes primarily come from plant pigments such as carotenoids (in yellow potatoes) and anthocyanins (in purple potatoes). These compounds have antioxidant and anti-inflammatory properties and may help prevent cancer. They also support heart, metabolism, brain and gut health.
One medium baked sweet potato contains:
- carbohydrates: 23.6 g
- Calories: 164
- fat: 3.54 g
- potassium: 542 mg, or 12% DV
- vitamin C: 22.3 mg, or 25% DV
- vitamin A: 100 mcg, or 122% DV
Potassium helps the kidneys, heart, muscles and nerves work. Immune-supporting vitamin C protects cells from free radical damage. Vitamin A is essential for eye health and helps with immune and organ function.
Chickpeas have a low digestibility of starch, which means that they help lower blood sugar levels more effectively than potatoes and wheat. They are also rich in fiber and protein.
One cup of canned, drained chickpeas has:
- carbohydrates: 34.8 g
- Calories: 210
- fat: 3.75 g
- fibers: 9.58 g, or 34% DV
- proteins: 10.7 g
- folic acid: 62.3 mcg, or 16% of the DV
- manganese: 1.22 mg, or 53% of the DV
Manganese is a mineral that supports energy production, protects cells from damage and contributes to bone health and immunity.
Bananas are a great addition to your diet. They are great as a pre-workout snack and for providing nutrients during exercise and post-exercise recovery.
A medium-sized banana provides:
- carbohydrates: 26.9 g
- Calories: 105
- fat: 0.39 g
- fibers: 3.07 g, or 11% DV
- potassium: 422 mg, or 9% DV
- vitamin C: 10.3 mg, or 11% DV
- vitamin B6: 0.433 mg, or 25% DV
Vitamin B6 is required in more than 100 reactions involving metabolism. It also supports immune health and brain development during pregnancy and childhood.
Oats are a type of whole grain. They contain beta-glucan, a fiber known to lower cholesterol and control blood sugar. They also have beneficial compounds such as phenolic acids and sterols. Eating oats can support the immune system and improve gut health.
One cup of cooked, fortified instant oats provides:
- carbohydrates: 27.4 g
- Calories: 159
- fat: 3.18 g
- proteins: 5.55 g
- fibers: 3.98 g, or 14% DV
- magnesium: 60.8 mg, or 14% DV
- phosphorus: 180 mg, or 14% DV
- folic acid: 166 mcg, or 42% DV
- iron: 13.9 mg, or 77% of the DV
Iron is necessary to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Lentils are rich in protein and fiber, which can help keep you full. Lentils also contain compounds with antioxidant effects, which may protect against diabetes, cancer, heart disease and obesity. Lentils have a higher phenol content (a beneficial compound) than green and yellow peas, chickpeas, cowpeas, mung beans and peanuts.
A cup of cooked lentils provides:
- carbohydrates: 39.8 g
- proteins: 17.9 years
- Calories: 230
- fat: 0.75 g
- fibers: 5.6 g, or 56% DV
- folic acid: 358 mg, or 90% of the DV
- iron: 6.59 mg, or 20% DV
- phosphorus: 356 mg
- vitamin B1: 0.335 mg
- magnesium: 71.3 mg, or 15-20% DV
- potassium: 731 mg
Whole grain pasta is made from whole grains, a type of whole grain. Unlike refined grains, which have had the bran and germ removed, whole grains retain these nutrient-rich components.
Eating more whole grains can reduce the risk of heart disease and help with weight control. Their higher fiber content also supports digestive health. The Dietary Guidelines recommend that you get at least half of your grain intake from whole grains.
A 100 gram serving of cooked whole grain pasta provides:
- carbohydrates: 30.1 g
- Calories: 149
- fat: 1.71 g
- proteins: 5.99 g
- fibers: 3.9 g, or 14% DV
- iron: 1.72 g, or 10-19% DV
- magnesium: 54 mg, or 10-19% DV
- phosphorus: 127 mg, or 10-19% DV
- manganese: 1.32 mg, or 57% of the DV
- selenium: 36.3 mcg, or 66% of the DV
Brown rice contains all parts of the grain, so it is considered a whole grain. Brown rice has twice the fiber, vitamin B6 and magnesium of white rice — plus more other essential nutrients. Whole grain rice comes in a variety of colors, with red and black rice being the richest in antioxidants.
A cup of cooked long-grain brown rice provides:
- carbohydrates: 51.7 g
- Calories: 248
- fat: 1.96 g
- proteins: 5.54 g
- fibers: 3.23 g, or 12% DV
- magnesium: 78.8 mg, or 20% DV
- manganese: 1.97 mg, or 85% of the DV
- selenium: 11.7 mcg, or 21% of the DV
- vitamin B1: 0.36 mg, or 30% DV
- vitamin B12: 0.139 mg, or 11% DV
- vitamin B3: 5.17 mg, or 32% DV
- vitamin B6: 0.248 mg, or 15% DV
In one small study involving physically active adults, a short-term high-carbohydrate diet improved performance and reduced participants’ total and low-density lipoprotein (LDL, or “bad”) cholesterol, but also increased triglycerides.
Another study found that both a high-carbohydrate, low-fat (HCLF) diet and a low-carbohydrate, high-fat (LCHF) diet effectively reduced body fat. Both diets reduced body measurements, particularly around the abdomen, although the HCLF group saw greater muscle growth and strength gains.
A review comparing high- and low-carbohydrate diets for people with diabetes showed mixed results for weight, blood sugar control and lipid levels. Recent findings suggest that a diet high in carbohydrates and foods rich in fiber and low on the glycemic index does not adversely affect blood sugar or lipid levels.
Research also shows that nutrient-dense carbohydrates like fruits, vegetables, legumes, and whole grains can protect against type 2 diabetes, heart disease, and other chronic conditions.
Eating a carbohydrate-rich meal before exercise (especially endurance exercise) helps replenish your body’s glycogen stores, which are essential for fuel. Carbohydrate-rich foods are also effective for post-exercise recovery.
The Diabetes Plate Method, endorsed by the American Diabetes Association, suggests filling a quarter of your plate with carbohydrate-rich foods, with each serving containing about 15 grams of carbohydrates.
Examples of servings include a slice of bread, half a cup of cooked cereal, pasta, cereal, starchy vegetables, legumes, or fruit. These are estimates; it is crucial to read food labels and consult a registered dietitian.
When increasing your carb intake, focus on quality. Simple carbohydrates like sugar, honey, corn syrup, white bread, soda, and sugary foods can cause rapid spikes in blood sugar and can lead to dental problems, obesity, and cardiovascular disease (diseases related to the heart) if consumed in excess.
Some athletes prefer carbohydrates such as lentils, oats and potatoes rather than relying on energy or sports drinks. Excessive consumption of these foods can cause gastrointestinal (GI) discomfort, which can affect performance. Watch for symptoms of GI distress, such as diarrhea, gas, and abdominal pain. Consult your healthcare provider if these problems occur.
If you plan to increase your carbohydrate intake beyond the general guidelines, consult a registered dietitian (RD) or your health care professional—especially if you have a medical condition or specific health and performance goals.
A high-carb diet focuses on nutrient-dense carbohydrates like fruits, vegetables, legumes, and whole grains. Increasing healthy carbohydrates can benefit athletic performance, energy levels, and metabolic health.
It’s important to consider how carbohydrates affect health, including blood sugar and digestion. For personalized advice on carbohydrate intake, consult a doctor or registered dietitian.