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.

1. Brown Rice

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.

2. Oats

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.

4. Pasta

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.

5. Bread

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.

6. Quinoa

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.

7. Buckwheat

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.

8. Popcorn

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.

9. Carrots

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.

10. Chickpeas

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.

11. Beans

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.

12. Dried Fruit

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.

13. Bananas

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.

14. Sweet Potatoes

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.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.

White pumpkin or Ash Guard is a considerably rare vegetable which is packed with nutrients. It is rich in Vitamins A, B6, C, E and other important minerals. This makes it a perfect pick for those battling high cholesterol and heart issues. Research proves that it also acts as an antidepressant, promotes eye health, and is beneficial for people with asthma. They also help treat peptic ulcers, reduce inflammation, and have anti-ageing effects. All the aforementioned benefits are carried to its juice as well.

Here's What Is Special About Ash Guard Juice?

1. Rich in Nutrients

White pumpkin juice is a powerhouse of essential nutrients, including vitamins A and C, potassium, and iron. Vitamin A is crucial for maintaining healthy vision and supporting immune function, while vitamin C acts as a potent antioxidant, aiding in tissue repair and enhancing the immune system. Potassium helps regulate blood pressure and supports heart health, and iron is vital for oxygen transport in the blood. Incorporating white pumpkin juice into your diet can contribute to overall well-being by providing these essential nutrients. citeturn0search0

2. Powerful Antioxidants

White pumpkin juice is rich in beta-carotene, a powerful antioxidant that combats free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and contributing to chronic diseases. By neutralising these harmful molecules, beta-carotene helps protect cells, supports overall health, and may reduce the risk of certain diseases. citeturn0search0

4. Radiant Skin

Packed with vitamins and antioxidants, white pumpkin juice promotes healthy and glowing skin. The nutrients help combat skin damage caused by environmental factors, reduce signs of ageing like wrinkles and fine lines, and improve overall skin texture and appearance. Regular intake can lead to a more youthful and radiant complexion. citeturn0search0

5. Boosts the Immune System

Rich in vitamin A, white pumpkin juice supports the immune system by enhancing the body's defense mechanisms against infections. Vitamin A also plays a role in maintaining healthy mucous membranes and skin, which serve as barriers to pathogens. Additionally, it supports vision and helps prevent eye diseases, including night blindness and age-related conditions. citeturn0search0

6. Organic Energy Enhancement

White pumpkin juice serves as a natural energy booster without the drawbacks of caffeine. Its nutrient-rich profile provides sustained energy levels throughout the day, making it an excellent choice for those seeking a refreshing and nutritious beverage to combat fatigue and enhance overall vitality. citeturn0search0

7. Reduces Inflammation

The anti-inflammatory properties of white pumpkin juice help in reducing inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis and heart disease. By incorporating this juice into your diet, you may help alleviate inflammation-related symptoms and promote overall health.

How To Prepare A Refreshing Ash Guard Juice At Home?

To make white pumpkin juice, start by peeling and deseeding a fresh white pumpkin. Cut it into small cubes and rinse them thoroughly. Add the cubes to a blender with a little water to ease blending. Blend until smooth, then strain the mixture using a fine sieve or muslin cloth to remove pulp. For enhanced taste, you can add a pinch of black salt, a squeeze of lemon juice, or a few mint leaves before blending. Serve the juice chilled. It’s best consumed fresh to retain maximum nutrients and flavour. Avoid adding sugar to keep it healthy and natural.