Key takeaways:
Carbohydrates are one of the three main macronutrients, which your body needs in large amounts to function and produce energy.
Healthy foods high in carbohydrates include sweet potatoes, bananas, and brown rice. These foods provide important nutrients, like fiber, antioxidants, vitamins, and minerals.
High-carbohydrate foods to limit include refined grains, sugary desserts, and sweetened beverages, since they provide significantly fewer nutrients.
Carbohydrates have gotten a bad reputation. Popular diet trends often suggest cutting back on carbs, leaving many people wondering whether foods like fruit, potatoes, rice, and bread can be part of a balanced diet. The answer is yes.
Many high-carbohydrate foods provide energy, fiber, vitamins, minerals, and other important nutrients. But not all carbs are equally nutritious. Here, we cover what makes a high-carbohydrate food healthy. Plus you’ll learn about some of the best options to add to your plate.
What are carbohydrates?
Carbohydrates are one of the three main macronutrients (nutrients your body needs in large amounts). Carbs provide calories and are the primary energy source for your body and brain.
When you eat carbohydrates, your body breaks most of them down into glucose, a type of sugar that fuels everything from exercise to everyday activities.
Carbohydrates are often grouped into two categories:
Simple carbohydrates: These consist of one or two sugar molecules and are generally digested quickly. They occur naturally in nutritious foods, such as fruit and milk. Simple carbohydrates are also found in foods and drinks with added sugars, such as candy and soda.
Complex carbohydrates: These are made of longer chains of sugar molecules. Examples of complex carbohydrates include the starches and fiber found in whole grains, legumes, potatoes, vegetables, and other foods.
So, are carbohydrates good for you?
Many carbohydrate-rich foods are nutritious. But whether a carbohydrate is simple or complex doesn’t tell you how healthy a food is; its overall nutritional quality matters more.
High-fiber, minimally processed carbohydrate foods tend to provide more vitamins, minerals, and other beneficial nutrients. Refined grains and foods with lots of added sugar generally provide less nutrition and may raise blood sugar more quickly. That's why it's more helpful to focus on the source and quality of carbohydrates than to avoid them altogether. Many high-carb foods can be part of a balanced eating pattern.
10 healthy foods high in carbohydrates
Carbohydrates are found naturally in many plant foods, including fruits, vegetables, whole grains, and legumes. Here are 10 healthy foods high in carbohydrates that can be part of a balanced diet.
1. Sweet potatoes
Carbohydrates (in 1 medium sweet potato, cooked): 27 g
Sweet potatoes are high in starch, which is a type of complex carbohydrate. Sweet potatoes provide fiber, which supports digestion, helps keep you full, and may benefit blood sugar and cholesterol levels. They also contain potassium, which supports healthy blood pressure. And they provide vitamin A, which is important for vision and immune function.
2. Bananas
Carbohydrates (in 1 medium banana): 27 g
Like sweet potatoes, bananas are rich in potassium. Eating a banana can meet 9% of your daily potassium needs. Bananas also contain vitamin B6, which helps your body turn food into energy. And since bananas are easy to digest, they make a good pre- or post-workout food. They can also be a good option when you have an upset stomach or are experiencing diarrhea.
3. Oats
Carbohydrates (in ½ cup, uncooked): 27 g
Oats are a fiber-rich whole grain. In addition to supporting weight management and blood sugar, oats can also help prevent or relieve constipation.
Oatmeal may be the most common way to enjoy oats, but it’s not the only way. Try blending oats into smoothies, or rolling them into no-bake energy bites. You can also use oats in place of bread crumbs in savory dishes, like meatballs.
4. Beans
Carbohydrates (in ½ cup, cooked): 20 g
Beans are a staple food in many parts of the world for good reason. In addition to containing vitamins and minerals, they’re packed with antioxidants — nutrients that help protect your body’s cells from damage that can cause disease. And since beans are high in both protein and fiber, they can help you feel full for longer and may support weight goals.
5. Lentils
Carbohydrates (in ½ cup, cooked): 20 g
Like beans, lentils are part of the legume family. And, like beans, lentils provide a high amount of both protein and fiber.
Lentils are also an excellent source of iron, an essential mineral that helps your body create the red blood cells that carry oxygen throughout your body. They also contain folate, a B vitamin that’s important for cell and protein metabolism. Folate is especially important during pregnancy because it helps support fetal development.
6. Brown rice
Carbohydrates (in ½ cup, cooked): 23 g
Brown rice is a nutritious, fiber-rich whole grain. Research has linked eating more whole grains with a lower risk of obesity, Type 2 diabetes, cardiovascular disease, and some cancers.
Brown rice also contains magnesium, which is crucial for bone health and healthy blood pressure.
7. Whole-wheat bread
Carbohydrates (in 1 slice): 14 g
Whole-wheat bread (and bread made from other whole grains) is made using the entire kernel of wheat (or another grain). This means the most fiber-rich parts of the plant are present. That’s different from bread made from refined flour. Refined flour loses its fiber — and many other nutrients — during processing.
8. Quinoa
Carbohydrates (in ½ cup cooked quinoa): 20 g
Quinoa is technically a seed, but it’s prepared and eaten like a grain. And nutritionally, quinoa is a superstar: It’s high in protein, fiber, B vitamins, and several essential minerals. It also contains a small amount of omega-3 fatty acids. Omega-3s have many benefits for your health, including regulating the levels of fats in your blood and controlling body-wide inflammation.
9. Apples
Carbohydrates (in 1 medium apple): 25 g
Maybe you’ve heard the saying “an apple a day keeps the doctor away.” Although apples aren’t a magic cure-all, they are nutrient-rich. Their vitamin C content supports immune health. And they contain prebiotic fiber, which serves as food for the healthy bacteria in your gut. A healthy gut microbiome supports digestion, immune function, and overall health.
10. Dates
Carbohydrates (in 5 dates): 27 g
Dates contain fiber, antioxidants, and potassium.
Due to their very sweet taste, dates are sometimes referred to as “nature’s candy.” This makes them a naturally sweet option. You can either have them as is or in paste or syrup form. But since dates are high in natural sugars, it’s best to enjoy them in moderation.
Try blending pitted dates into a smoothie, chopping them and adding them to a salad, or slow-cooking them into stews or meat dishes. A good portion size to aim for is about five Deglet Noor dates (the smaller variety) or two Medjool dates (which are larger).
What high-carb foods should you limit?
You don’t necessarily need to avoid high-carb foods. Instead, try to replace refined, heavily processed, and/or high-sugar foods in your diet with whole-food sources whenever possible.
Examples of refined or sugary carbohydrates to limit are:
Foods made from white flour (such as white bread, bagels, and white pasta)
White rice
Pastries
Desserts (such as cookies, candy, and cakes)
Sweetened dairy products (like ice cream and flavored yogurt)
Many sugary breakfast cereals
Sugar-sweetened beverages (such as soda, pre-made coffee and tea drinks, energy drinks, and some juices)
You can enjoy these foods occasionally. But they shouldn’t make up the bulk of your carbohydrate intake.
Frequently asked questions
Carbs by themselves don’t make you gain weight. Weight gain happens when you regularly take in more calories than your body uses. But the types of carbs you eat can affect how hungry and full you feel. Refined carbs and foods that are high in added sugar are often low in fiber and protein, so you’ll digest them quickly and may feel hungry sooner. Choosing high-fiber carbs — like fruits, vegetables, legumes, and whole grains — can help you feel fuller for longer.
There’s no one-size-fits-all answer for how many carbs you need in a day. Your needs will vary based on things like your age, body size, and overall calorie needs. For reference, the FDA uses a daily value (DV) of 275 g of carbohydrates on nutrition facts labels, which is based on a 2,000-calorie diet. But your individual needs may be higher or lower. Aim to eat high-fiber, minimally processed sources as a regular part of your diet.
Carbs — specifically high-sugar foods — can trigger the release of dopamine in the brain’s reward center. Dopamine is the brain chemical that’s involved in pleasure, motivation, and reward, which may help explain why some people crave sugar. But not all carbs affect the brain in the same way. Researchers believe that this response is strongest with easy-to-overeat, ultra-processed foods that are high in sugar, fat, and/or salt.
Nutritious, high-carbohydrate foods — like fruits, veggies, legumes, and whole grains — are less likely to trigger the same dopamine response.
Carbs by themselves don’t make you gain weight. Weight gain happens when you regularly take in more calories than your body uses. But the types of carbs you eat can affect how hungry and full you feel. Refined carbs and foods that are high in added sugar are often low in fiber and protein, so you’ll digest them quickly and may feel hungry sooner. Choosing high-fiber carbs — like fruits, vegetables, legumes, and whole grains — can help you feel fuller for longer.
There’s no one-size-fits-all answer for how many carbs you need in a day. Your needs will vary based on things like your age, body size, and overall calorie needs. For reference, the FDA uses a daily value (DV) of 275 g of carbohydrates on nutrition facts labels, which is based on a 2,000-calorie diet. But your individual needs may be higher or lower. Aim to eat high-fiber, minimally processed sources as a regular part of your diet.
Carbs — specifically high-sugar foods — can trigger the release of dopamine in the brain’s reward center. Dopamine is the brain chemical that’s involved in pleasure, motivation, and reward, which may help explain why some people crave sugar. But not all carbs affect the brain in the same way. Researchers believe that this response is strongest with easy-to-overeat, ultra-processed foods that are high in sugar, fat, and/or salt.
Nutritious, high-carbohydrate foods — like fruits, veggies, legumes, and whole grains — are less likely to trigger the same dopamine response.
The bottom line
Carbohydrates help fuel your body and brain. Many high-carbohydrate foods — including fruits, legumes, vegetables, and whole grains — also provide fiber, vitamins, minerals, and other beneficial nutrients. Rather than avoiding carbs, focus on choosing nutrient-dense, minimally processed options most often.
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References
Arshad, M. T., et al. (2025). Role of dietary carbohydrates in cognitive function: A review. Food Science & Nutrition.
Hough, K., et al. (2026). The addicted brain: How processed foods hijack reward pathways. Pharmacological Research.
My Food Data. (n.d.). Apples.
My Food Data. (n.d.). Bananas.
My Food Data. (n.d.). Boiled sweet potatoes.
My Food Data. (n.d.). Cooked black beans.
My Food Data. (n.d.). Cooked brown rice.
My Food Data. (n.d.). Cooked lentils (boiled) (mature seeds).
My Food Data. (n.d.). Dates (Deglet Noor).
My Food Data. (n.d.). Oats, raw.
My Food Data. (n.d.). Quinoa, cooked.
My Food Data. (n.d.). Whole wheat bread.
Qin, D. et al. (2025). About sugar addiction. Brain and Behavior.
Wei, X., et al. (2022). Health effects of whole grains: A bibliometric analysis. Foods.
