28 High-Carb Foods You Need to Eat More Often, According Dietitians

Carb count: 30 g per cup

Corn is a source of fiber and natural enzymes, according to Kimberly Snyder, holistic wellness expert and nutritionist, who loves it because you don’t actually need to cook it to enjoy it. “[Eating it raw] keeps the enzymes intact and makes digesting much easier,” she says. “Corn also has vitamin C, which will be preserved if you eat it raw.”

Eat it: You can enjoy white corn raw in salads, or mixed into salsa.

Carb count: 15 g per orange

This fruit is an excellent source of dietary fiber and is also super hydrating, according to Snyder. “Plus, it offers 70 milligrams of vitamin C as well as beta carotene,” she says.

Eat it: Enjoy straight out of the peel, or add it to an orange mango creamsicle smoothie or a orange zest spring quinoa salad.

Carb count: 46 g per cup

This ancient grain is gluten-free, high in fiber, rich in minerals and digests easily, according to Snyder. “Amaranth is also rich in protein and a good source of magnesium, phosphorus and iron.” Plus she says it’s packed with manganese, which is important for brain function.

Eat It: “Combine cooked amaranth with some hearty cooked greens like Brussels sprouts, kale, winter squash or pumpkin, and cooked onion to make it a full meal,” Snyder says.

Carb count: 30 g per 1/4 cup

Farro is a grain that doesn’t get the recognition it deserves, says Allison Gross, M.S., R.D.N., C.D.N. “Not only does it contain fiber, but it also has iron and magnesium, which are essential for heart and brain health,” she says. You can get a full serving of farro in a quarter cup, which also has a whopping 6 grams of protein.

Eat it: Farro’s delicious nutty flavor and chewy texture make this carbohydrate so satisfying, and Gross says it goes perfectly in a grain bowl, sprinkled on a salad, or served alongside your protein and vegetables.

Carb count: 25 g per medium apple

“Fresh, whole apples not only make for an easy, portable snack, but they also contain lots of phytochemicals, including quercetin, which has both antioxidant and anti-inflammatory effects,” explains Gross. “The fiber in the apple helps to regulate blood sugar, increase satiety, and improve gut health.”

However, try to avoid peeling the skins off apples, because Gross says that’s exactly where most of these phytochemicals and fiber live.

Eat it: While you can slice an apple up and eat it with peanut butter or cheese, or dice it and put it on top of your salad, nothing beats taking a bite out of a freshly picked and crisp apple.

Carb count: 21 g per cup (blueberries)

Gross calls berries are the ultimate superfood. “Their deeply rich colors signify the tons of phytonutrients they contain, which provide the body with so many antioxidant and anti-inflammatory benefits” she says. “They also have minerals, such as potassium and magnesium, that are important for heart health.”

Eat it: “Berries can be consumed as part of a healthy breakfast, snack, on top of savory salads, or as a light and healthy dessert,” says Gross.

Carb count: 8 g per tablespoon

Chickpeas are a low-glycemic index food—which means they won’t spike your blood sugar—and Gross says they’re also a great plant-based protein, which makes them an excellent pantry staple for vegetarians and vegans. “You can buy them dried, but if you opt for the canned variety, just make sure to buy the low-sodium option so you can control how much salt goes into your food.”

Eat it: Enjoy your chickpeas alone, roasted with olive oil, added to salads or as a substitute for some of of your go-to bases. “Chickpea products, such as pasta or flour, are also an excellent substitute for anyone who cannot eat gluten” Gross says.

Carb count: 2.5 g per tablespoon

“Lentils are small but mighty, and pack so many health benefits. They are an excellent source of plant-based iron, so while great for everyone, they are especially important for anyone following a vegetarian or vegan diet,” Gross explains. “Lentils are also full of fiber, which is so important for GI health as well as potassium and folate, which are integral for heart health.”

Eat it: Whether in a soup, stew, or salad, Gross says pairing lentils with a vitamin C-rich food will help the body absorb the iron more efficiently.

Carb count: 26 g per cup

Gross says that sunchokes, also known as Jerusalem artichokes, are often overlooked in the produce section—but they make for an excellent potato substitute. “In fact, because most of the carbohydrates in sunchokes come from prebiotic fiber, they are excellent for balancing blood sugar, weight loss, and gut health,” she adds.

Eat it: “Prepared roasted or shaved thinly raw, they make for a delicious savory side or salad,” Gross says.

Carb count: 22.56 g per cup

You may think of papaya as a tropical treat, but did you know that each serving of the fruit also comes with special enzyme called papain, which aids digestion? According to Gross, this deliciously sweet option is a great addition to a high-carb diet. “Additionally, it contains lots of antioxidants including carotenoids, vitamin C, and lycopene making it a healthy, anti-inflammatory food.”

Eat it: “Pair this fruit with yogurt, put it on a salad, or even eat it on its own with a splash of lime juice” Gross suggests.

Carb count: 21.6 g per cup

“Pineapple is another tropical fruit that offers a plethora of health benefits, in addition to its yummy taste,” Gross says. “It contains bromelain, which is an anti-inflammatory enzyme helpful for healing, pain, and swelling, as well as vitamin C, manganese, fiber, and a host of B vitamins”

Eat it: Gross says that pineapple is great in smoothies, yogurt bowls, and on fruit salads with some fresh mint on top.

Carb count: 8 g per cup

Pumpkin isn’t just for lattés, pies, and Halloween parties–Gross says we all should be eating more of this nutrition powerhouse. “Because of their similarities, pumpkin has a lot of the same health benefits as butternut squash, including fiber, carotenoids, and potassium, and it can also be prepared in many of the same ways.”

Eat it: Enjoy it roasted in a dish like pumpkin ravioli, or sauté it with some olive oil. But don’t toss out the leftovers. Gross says that roasted pumpkin seeds make a nutritious and delicious snack that can be packed with a major crunch!

Carb count: 16 g per cup

Botanically-speaking, butternut squash is a fruit. But Gross says that she always groups it with other starchy vegetables. “Either way, it’s got the added benefits of fiber for gut health and balancing blood sugar, beta-carotene for eye health, and potassium for regulating blood pressure and balancing sodium in the body.”

Eat it: “One of the easiest and most delicious ways to eat butternut squash is roasted in the oven with olive oil, salt, pepper, and some fresh sage for an extra cozy flavor,” Gross says.

Carb count: 25 g per medium sweet potato

Packed with eye-protecting vitamin A (up to 6 times your daily value!) and heart-healthy fiber, sweet potatoes have tons of health benefits.

Eat it: This sweet orange spud is as versatile as it is affordable. Roast it whole or cubed and add it to salads, microwave it and eat on its own with your favorite toppings, turn it into toast or chips, or mash it for the perfect side dish. Any way you eat it, the sweet potato makes a delicious addition to practically any dish.

Carb count: 26 g per 1/2 cup

Rice has a terrible reputation, but brown rice is actually a really healthy whole grain option because it contains satiating protein and fiber. A 1/2 cup of cooked brown rice has just 120 calories, 2 grams of fiber, 3 grams of protein.

Eat it: Brown rice is a filling side dish to accompany any protein, and it also makes a great filling for roasted veggies, like peppers or stuffed tomatoes.

Carb count: 25 g per cup

This tropical fruit tastes like dessert, and 1 cup has over 100 percent of your daily vitamin C and more than 1/3 of your daily vitamin A for just 100 calories. Buying fresh mangoes year round is tough, but they are always available in the frozen section (which is great if you’re into healthy smoothies).

Eat it: Mangoes make a delicious snack with a squeeze of lime juice and a sprinkle of sea salt. They’re also a tasty addition to a black bean salad.

Carb count: 27 g per 1/2 cup

This gluten-free whole grain is a nutritious breakfast staple. With 4 grams of fiber and 5 grams of protein in just ½ cup, oats are a filling breakfast option to start your day. They also happen to have a fiber called beta-glucan, which may help to lower cholesterol levels and reduce the risk for heart disease.

Eat it: It’s not hard to whip up a batch of hot oatmeal, but why not also try a simple overnight oats or some pumpkin oat breakfast cookies? Oats can also serve as the base for pre-workout bites, which offer tons of flavor and energy.

Carb count: 13.2 g per half grapefruit

Grapefruit is an excellent source of vitamin C, which Snyder says can support your immune system. It also contains pectin, a form of soluble fiber that has been shown to lower cholesterol. “Grapefruit is made up of 91% water, just below watermelon, making it one of the most hydrating fruits in the world,” she says. “Full of important electrolytes, grapefruits help prevent dehydration.”

Eat It: You can eat it plain or incorporate grapefruit into smoothies like in this recipe.

Carb count: 24 g per cup

The base for soba noodles is buckwheat, which Snyder says is a gluten-free alternative. “Soba also provides phytonutrients, protects against heart disease and has essential amino acids to build protein in the body,” she continues. “Also high in fiber.”

Eat It: Snyder likes to use soba noodles in a stir-fry or served cold in salads like in this recipe from her website.

Carb count: 41 g per cup

If you’re looking for a gluten-free grain that’s packed with minerals such as calcium, magnesium, manganese and a great source of plant-based protein, Snyder says you can’t go wrong with Millet. “It also supplies B1, which is important for energy and a healthy nervous system.”

Eat It: Try this Greek-inspired millet salad recipe from Snyder’s website.