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7 Carb-Rich Breakfast Options

Eating a healthy, nutrient-rich breakfast is very important to keep you going all through the day. Most of us avoid carbs fearing that the day ahead would be sleepier and lazy. But what we do not know is that eating carbs in the breakfast can actually give you energy and nutrients required for a great day.

7 Carb-Rich Breakfast Options

Below are mentioned few nutrient-dense sources of carbohydrates which are easy to prepare and provide lasting energy for the morning.


Quinoa classified as a pseudocereal is a seed that is prepared and eaten like a grain. It is rich in many minerals and plant compounds and is linked with various health benefits including improving the blood sugar level.(1)

Cooked quinoa is 23.3% carb, which makes it a high-carb food. It is also a good source of protein and fiber, which makes it ideal for weight loss.(2)

Quinoa does not contain gluten and can be a good alternative to wheat.


Oats are the healthiest among the wholegrain foods and are an excellent source of vitamins, mineral, and antioxidant.

Dry oats contain 66% carbs and 11% fiber. They are high in soluble fiber called oat beta-glucan. The protein content of oats is higher than any whole grain.(3)

A study suggests that oats reduce the risk of heart disease by lowering the cholesterol level.(4, 5)

Eating oats also lowers the blood sugar level in people with type 2 diabetes.(6)

Oats are very filling and also help in losing weight.


Banana is the most popular fruit. It is made up of 23% carbohydrate. They are rich in potassium, vitamin B6, and vitamin C and also contain beneficial plant compounds.

The potassium content helps in lowering the blood pressure level and improves heart health.(7)

Unripe bananas are higher in starch and pectin, both of which support digestive health and feed the friendly gut bacteria.(8)

They are the most popular and healthy breakfast food, which can be eaten on the go.


Mango, king of fruits contain 50 gram of carb per mango.

Just half a fruit contains vitamin C for the entire day. Vitamin C help in warding off the fat-storing cortisol spikes.

If making mango smoothie add a handful of raw oats and protein powder to increase the drinks, protein and fiber content. It slows down the digestion of fruit sugars.


Apple is a popular fruit with a sweet taste and a crunchy texture.

They contain vitamins, minerals and 13-15 % of carbs.

Eating apple everyday benefits health in several ways such as improving blood sugar and reducing the risk of heart diseases and even cancer.(9, 10, 11)


Blueberry is a superfood due to the high amount of plant compound and antioxidants in it. It contains 14.5%of carbs and it consists mostly of water.

Blueberries protect the body from oxidative damage and also help improve memory in adults.(12, 13)

They are a rich source of various vitamins and minerals are therefore can be a good included fruit source to the healthy breakfast list.

Dairy Product

Milk is a natural source of lactose, which is a type of carb. Low-fat milk and yogurt is a good source of protein and calcium and essential for building and maintaining strong bones.

Oatmeal with milk along with diced fruits serves as a very good breakfast option.

Reduced-fat cheese is low in carbohydrate than milk and yogurt, but a very good source of protein and calcium.

Calling carbs unhealthy is a myth. As seen above some of the healthiest foods are rich in carbs.

Eating carbs in a limited amount is healthy for the body. Yes, refined carbs should not be consumed, but there is no harm in eating the whole foods containing carbs.

Also Read:

Sheetal DeCaria, M.D.
Sheetal DeCaria, M.D.
Written, Edited or Reviewed By: Sheetal DeCaria, M.D. This article does not provide medical advice. See disclaimer
Last Modified On:August 29, 2019

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