Plant-based carbohydrate or carb sources on their own are easy to come by. Most sources of carbs come from plants naturally. However, foods on this plant-based carb list, can often be combined with animal based foods or processed to an unrecognizable point. The end product can often be a food that is not plant-based friendly or not the nutritious source of plant-based food.
Bellow you will find a list of minimally processed, plant-based carb sources. On their own they are all considered plant-based, vegetarian, vegan (unless noted otherwise).
Keep reading and you’ll also find information on other plant-based macronutrients.
Why are carbs important?
Low carb diets have been increasing in popularity through the years with many different names like Adkins, ketogenic, or the carnivore diet. There are many reasons why not many people stick to these in the long term from GI symptoms, high restrictiveness, low energy, and more.
While carbs are not an essential nutrient in our diet, many of us feel a whole lot better when we do eat them.
Carbs are a great source of quick energy and are the preferred fuel source for the brain and central nervous system (CNS) [1]. When we eat them our bodies break them down into simple sugars that it can use as energy. So eating them regularly throughout the day can help support a stable energy level.
Also, eating carbs before, during, and after exercise can help to improve performance, endurance, and recovery, depending on the type and duration [2].
What types of plant-base food have carbs?
Our whole plant-based carb sources can generally be broken down into four categories: starchy vegetables, grains, legumes, and fruit.
All of which have the similarity of carbs but, each provide there own unique nutrients profiles and fiber contents.
Plant-Based Carb List
These Plant-based carbs listed include there fresh versions but also frozen, dried, and freeze dried varieties as well.
Starchy Vegetables
All vegetables contain some degree of carbohydrates however, most only have small amounts. Starchy vegetables, though, have relatively high amounts of carbohydrates when compared to its non-starchy counterpart.
Starchy vegetables can also provide a variety of different nutrients and fiber. Many are good sources of potassium, vitamin A, and vitamin C.
Some examples include:
- Cassava (Yuca)
- Celeriac
- Corn
- Kohlrabi
- Parsnips
- Peas
- Plantain
- Potato
- Sweet potato
- Taro
- Ube (purple yam)
- Yam
- Winter squash
Grains
Listed below are examples of whole grains which can also be used to make whole grain pastas and breads as well.
Whole grains provide small amounts of heart healthy fats in addition to fiber and varying amounts of vitamins and minerals.
- Amaranth
- Barley
- Buckwheat
- Bulgur
- Farro
- Millet
- Oats
- Quinoa
- Rice
- Sorghum
- Spelt
- Teff
Legumes (beans and lentils)
Legumes are not only a high fiber plant based carb source but also a plant based source of protein.
They are also often dried or canned making them a good pantry staple that can last you a long time.
- Adzuki beans
- Black beans
- Black lentils
- Brown lentils
- Cannellini beans
- Chana dal
- Chickpeas
- Edamame/soybeans
- Fava Beans
- French lentils
- Green lentils
- Kidney beans
- Lima beans
- Mung beans
- Mung Dal
- Pinto beans
- Rattlesnake beans
- Red lentils
- Yellow Lentils
- White beans
- Red lentils
Fruits
Fruits provide mainly carbs for their calories but also have varying amounts of fiber, water, and vitamins and minerals.
Dried fruits are also going to be more energy dense, nutrient dense, and shelf stable then fresh counterparts. This is great if you’re looking for a convenient food to support gaining or maintaining your weight on a plant-based diet. You can find more on energy dense foods in our post on Top 13 High-Calorie Plant-Based Foods .
- Apple
- Apricot
- Banana
- Blackberry
- Blueberry
- Cantaloupe
- Cherimoya
- Clementine
- Cherry
- Dates
- Dragon fruit
- Fig (not vegan)
- Grapes
- Grapefruit
- Guava
- Honeydew
- Kiwi
- Mango
- Nectarine
- Orange
- Papaya
- Passion fruit
- Peach
- Pear
- Persimmon
- Pineapple
- Plum
- Pomegranate
- Pomelo
- Raspberry
- Star fruit
- Strawberry
- Tangerine
- Watermelon
Take Away
There are plenty of plant based carb sources to choose from. However, if you want to optimizing how you feel or how you perform, it is important to look at what type of carbs you’re eating and what you’re eating them with.
More Learning
To learn more about other plant-based macronutrients (protein and fats) check out: