Over time, carbohydrates have garnered an unfavorable reputation. They are frequently linked to weight gain, the development of type 2 diabetes, and various other health issues. It is accurate that processed foods containing excessive sugar and refined grains are generally deficient in crucial vitamins and minerals. Nevertheless, numerous foods rich in nutrients and fiber can offer substantial health benefits. While low-carb diets may be advantageous for certain individuals, there is no compelling justification for entirely eschewing high-carb foods.

Oats: Oats are a great source of complex carbohydrates and fiber, making them an excellent choice for sustained energy and heart health. Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels.

Sweet Potatoes: These are rich in complex carbs, fiber, vitamins, and minerals. They have a lower glycemic index compared to regular potatoes. They’re packed with antioxidants, which are compounds that help neutralize harmful free radicals in your cells to protect you against chronic disease.

Quinoa: Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers. A complete protein source, quinoa is also a good source of complex carbs, fiber, and essential nutrients like magnesium and iron. Quinoa is also very filling since it’s relatively high in fiber and protein. For this reason, it may help promote healthy weight management and gut health.

Bananas: Bananas are packed with natural sugars, potassium, and vitamins. They are a quick source of energy and can help replenish electrolytes. Unripe, green bananas are higher in starch. This transforms into natural sugars as the bananas ripen, turning yellow in the process. Thus, you’ll tend to get more starch and less sugar if you eat your bananas when they’re less ripe

Brown Rice: This whole grain is a source of complex carbohydrates, fiber, and various essential nutrients, including B vitamins.

Legumes: Beans, lentils, and chickpeas are high in carbohydrates, fiber, and protein. They also provide essential vitamins and minerals.

Whole-Grain Pasta: Opt for whole-grain pasta over regular pasta to get more complex carbs, fiber, and nutrients.

Barley: Barley is another whole grain that's rich in complex carbohydrates, fiber, and can help lower cholesterol.

Millet: Millet is a gluten-free grain that's high in complex carbs, fiber, and various nutrients.

Apples: Apples are a great source of natural sugars, fiber, and a variety of vitamins and antioxidants.

Pumpkin: Pumpkin is a high-carb food that's also rich in fiber, vitamins, and beta-carotene, which is good for your eyes and skin.

Whole-Grain Bread: Choose whole-grain bread over white bread for a healthier source of carbs, fiber, and essential nutrients.

Remember that while these foods are high in carbohydrates, they also offer a range of essential nutrients and are part of a balanced and healthy diet. It's important to choose complex carbohydrates over simple sugars for better long-term health and sustained energy.