High Carb Meals

Carbohydrates have got a lot of flak as being the primary reason for people piling on those unwanted pounds. But most people forget that carbohydrates are the primary source of energy for the body. Of course, that does not mean that you stuff yourself with carbohydrate rich food like rice, pasta and potatoes. However, you do not need to ban these food from your diet either. Carbohydrates are basically of two types: simple carbohydrates and complex carbohydrates. A diet which is rich in complex carbohydrates like whole wheat, chickpeas, beans, brown rice, oats, rye, millet, root vegetables and parsnips is good for the body as they have a low glycemic index. These foods release insulin into the bloodstream gradually, which keeps your energy levels balanced and keeps you satiated for a longer time. High carb meals can be had as a part of high carb diet plans. It is also suitable for athletes who undergo strenuous physical activities.

Healthy High Carb Meals

Many people who are on a low carb diet, like Atkins diet or the South Beach diet, feel listless and lethargic due to low carbohydrate intake. A diet that is very low in carbohydrates also contribute to mood swings. That is why, when people are depressed, they always crave for comfort food like pasta and risotto because of the high amount of carbohydrates in it. Whether you are following a high carb diet or are looking for simple high carb meals because you are an athlete, here is a sample high carb meal plan.

Meal	Food
Breakfast	2 pancakes with 1 teaspoon maple syrup, 1 glass low-fat milk, ½ glass of fresh orange juice
Snack	1 bagel with jam
Lunch	Mixed vegetable and tofu stir fry, brown rice pilaf, ½ grapefruit
Snack	Whole wheat bagel with cream cheese, 1 kiwifruit
Dinner	Grilled salmon steak, baked potato with 1 tablespoon sour cream, ½ bowl steamed green beans, green salad with vinaigrette
Snack	½ toasted muffin with jam

High Carb Meals for Athletes

For athletes and people who do a lot of physical activities, consuming meals high in carbohydrates is absolutely essential. Athletes who do not consume adequate amounts of carbohydrates will lose energy very quickly which will lead to muscle fatigue, thereby impairing training and performance. In addition to the high carb meal plan that has been given above, high carb meals for runners and athletes should also include fresh, seasonal fruits, lots of green leafy vegetables, and ample dairy products. Foods that are high in complex carbohydrates contain essential nutrients, minerals, vitamins, iron and dietary fiber that are essential for maintaining a healthy body.

High Carbohydrate Food List

Here is a list of high carbohydrates foods which will help you in meal planning.

Vegetable	Portion	Carbohydrates (grams)
White Potato	½ cup	15.4
Sweet potato	1 medium	22.4
Butternut squash	½ cup	10.8
Acorn squash	½ cup	14.9
Leeks	1 stalk	12.6
Corn	½ cup	16.0
Black eye peas	½ cup	22.0
Brussels sprouts	6	10.9
Artichoke	1	13.4
Carrots	1 small	7.3
Bagel	1	31.2
Peas	½ cup	9.9
Snow Peas	½ cup	9.8
Pumpkin	½ cup	9.9
Brown rice	½ cup	25.0
Water chestnuts	½ cup	8.7
Raisins	½ cup	78.9
Shallots	½ cup	6.7
Dried Mushrooms	2 tablespoons	8.9

Whether you are an athlete or a regular person trying to lose weight, there are numerous ways in which you can make high carb meals a part of your daily diet. When you are having lunch, skip the pasta alfredo, which is a refined carbohydrate, and instead have a fiber rich whole wheat sandwich with lettuce, tomatoes and grilled chicken slices. You can also opt for a brown rice pilaf or a bean and lentil soup which will leave you energized throughout the day. Making such smart choices will make you less susceptible to grogginess after lunch which will in turn increase your productivity at work.

Although a high carb diet, rich in complex carbohydrates is healthy, you have to make sure that you do not combine high carb meals with high fat foods, as this will make you gain weight. Making healthy and smart meal choices is not hard to do. Just make sure that you are having a balanced meal with lots of complex carbohydrates, adequate protein and limited sugars and fats.