In This ArticleView AllIn This ArticleWhat Are Carbs?Tips For Including Carbs10 Healthiest Carbs
In This ArticleView All
View All
In This Article
What Are Carbs?
Tips For Including Carbs
10 Healthiest Carbs
So, carbohydrates are not the villainous nutrient that many people are led to believe. The key is to focus on choices that contain fiber, micronutrients and other factors that support your overall health.
Are Carbs Bad for You? Here’s What Dietitians Have to Say
What Are Carbohydrates?
Your body depends on you eating enough macronutrients to be able to function properly. And among the three macronutrients—protein, fat and carbohydrates—the body prefers to use carbohydrates as its primary fuel source. Sure, it can use protein and fat as fuel too, but the process is much less efficient than when it leans on carbs.
Carbohydrates are found in a variety of foods, fromwhole-grain breadto those tiny heart-shaped candies that you eat on Valentine’s Day. And while all carbs will give your body the components it needs to make energy, not all carbs will support your health in the same way.
Whole-food-based carbs—sometimes referred to as “complex carbohydrates”—are typicallyhigher in fiberand other nutrients than refined choices. Complex carbohydrates should make up the bulk of your carb intake. Examples of these healthier carbs include whole grains, fruit with skin, vegetables andlegumes.
Refined carbs—sometimes called “simple carbohydrates”—often consist of mostly white flour and/or sugar. Eating too many of these carbs may result in a spike in blood sugar and, oftentimes, they do not offer much in the nutrition department. Candies, cookies, white bread and soda are examples of refined carbs. While all foods can be a part of a healthy diet, as long as they are eaten in moderation, these are not considered to be the healthiest carb choices out there.
How to Include Carbs in a Healthy Diet
Despite what many trendy diets suggest, carbs should be included in your diet if you are trying to support your health. The2020-2025 Dietary Guidelines for Americansrecommends that most Americans have 45% to 65% of their total daily calories coming from carbs. So, if you are eating 2,000 calories a day, then you should be eating about 900 to 1,300 calories a day in carbs. This translates to about 225 to 325 grams of carbohydrates a day—hardly a low-carb diet.
But that doesn’t mean that you should down a dozen glazed donuts or guzzle a gallon of sweet tea to meet your quota. Choosing healthy, whole-food carbs is essential to helping your body feel satisfied, keeping your bowel movements regular, maintaining a healthy blood sugar level and reducing your risk of developing certain diseases. These benefits are from the fiber, antioxidants, vitamins and minerals in whole-food carbs.
The Dietary Guidelines offer some guidance when navigating carb choices:
Pictured Recipe:Sweet Potatoes Pommes Anna (Layered Potato Casserole)
There are lots of carbohydrate-containing foods out there. But among all the choices, some are healthier than others. Here are 10 that get accolades in the nutrition department.
Quinoa
This trendy side is technically not a grain—it’s a seed. But because it’s served as a side dish or a base for grain bowls like many other grains, it’s classified as such.
Quinoa contains natural carbohydrates along with satisfying fiber and good-for-you antioxidants.
Fun fact: Quinoa is also one of several plant-based complete protein sources—meaning it has all essential amino acids—along with soy, chia seeds, hempseeds and buckwheat.
Try this grain in ourChickpea & Quinoa Bowl with Roasted Red Pepper Sauce, ourSlow-Cooker Black Bean & Quinoa Bowlor ourQuinoa & Chia Oatmeal Mix.
Oats
Starting your day with abowl of cozy oatmealcan help you get your healthy carb quota in a satisfyingly healthy way. Oats naturally contain carbohydrates along with bothsoluble and insoluble fiberto support many factors of our health.
Of the fibers found in oats, beta-glucan is an important one. It has proven cholesterol-lowering and anti-diabetes effects, per a 2021 review in the journalFoods.
FromApple Cinnamon Overnight OatstoRhubarb Oat Muffins, theways to include oatsin your diet are numerous.
Strawberries
Naturally sweet and low in calories, strawberries are a fantastic fruit to help satisfy your sweet tooth. Candy is often loaded with added sugars, so opting for this fruit instead of gummy worms or lollipops will not only give your body natural carbs with no added sugar, but it will also provide beneficial antioxidants and nutrients like potassium, folate and fiber.
That said, sometimes you just need some real candy, which we totally get. But if you’re looking for that sweet treat and want to keep it on the healthier side, try makingchocolate-covered strawberriesorStrawberries & Cream Pops.
Black Beans
Beans are a fantastic healthy carb choice. Not only do they contain fiber and protein to help keep you full, but they also contain 20 g of carbs per 1/2-cup serving. Opting for darker beans—likeblack beansandred kidney beans—may result in lower LDL (“bad”) cholesterol concentrations after a meal and support healthy blood pressure, according to a 2021 study inNutrition, Metabolism & Cardiovascular Diseases.
OurBlack Bean-Quinoa Bowlcombines two of our top carbs for a healthy, tasty, easy weeknight meal. Or simplytoss black beans into your saladsfor an extra protein and fiber kick.
See More:Our Favorite Recipes to Make with a Can of Black Beans
Pasta
You may be surprised that pasta can be part of a healthy diet thanks to its fiber and protein content, as well as the fact that it contains no added salt or sugar. Focus on sticking to appropriate portion sizes andcombining the pasta with vegetables, lean proteins, healthy fats and other good-for-you additions.
Pasta is unique because its protein structure is digested more slowly, unlike many other refined grains that can contribute to a blood sugar spike. In a study of postmenopausal women, it was found that if they replaced white bread or fried potatoes with pasta, they reduced their risk of stroke and atherosclerotic cardiovascular disease, according to a 2021 study published inBMJ Nutrition, Prevention & Health.Including pasta in a diet is associated with better diet quality versus pasta-free diets, according to a 2020 study published inFrontiers in Nutrition.
Try out ourhigh-protein pasta recipeswhen you’re craving pasta and want to add some satisfying whole grains and protein to your plate.
Lentils
Lentils are a carb sourcethat is also chock-full of other important nutrients like protein and fiber. These little legumes are also a natural source of iron, magnesium, vitamin B6 and lots of other important nutrients—and theyare super versatile. For a filling, tasty lentil dish, try ourShorbet Ads (Egyptian Lentil Soup).
Milk
There aren’t many things that are as satisfying as an ice-cold glass of milk. And since milk naturally contains carbohydrates along with protein and important vitamins and minerals like calcium and magnesium, a glass of this classic beverage is one of the healthiest carb sources you can find.
When choosing your milk, keep in mind that many flavored kinds of milk contain added sugars, which can contribute to a spike in blood sugar and provide empty calories. Classic white milk is your best bet when including milk in your healthy diet. Soymilk comes in second, as it contains a similar nutrition profile. Othermilk alternatives, like almond milk and oat milk, are fortified with nutrients like calcium and vitamin D to match the amount in dairy milk, but are often much lower in calories, carbs, fat and protein.
Sorghum
Sorghum is an ancient grain that is a popular staple in parts of Africa and Australia, but it’s consumed in other parts of the world, too. Like quinoa, sorghum naturally contains fiber and antioxidants and is gluten-free. Sorghum makes for a great side dish or an addition to soups. Or try swapping the grains in ourHealthy Grain Salad Recipesfor sorghum.
For a fun twist on a classic snack,pop uncooked sorghumas you would do with popcorn kernels and enjoy the little noshes that won’t get stuck in your teeth.
Pears
Pears, or any whole fruit, make a perfectly portable carbohydrate source that takes the guesswork out of calculating serving sizes. Eating fruits like pears gives your body a boost of natural carbohydrates along with fiber, antioxidants, vitamins and minerals.
If you are looking for something beyond a plain piece of fruit, tryRoasted Pears with Brie & Pistachiosfor a healthy snack or dessert.
Sweet Potatoes
Believe it or not, all potatoes are great additions to a healthy diet, as long as they are not fried or loaded with added salt, sugar or other ingredients that should be limited. Sweet potatoes, in particular, are jam-packed with beta-carotene, which can support a healthy immune system.
FromOven Baked Sweet Potato FriestoSloppy Joe-Stuffed Sweet Potatoes, it isn’t hard to find ways to include this sensational spud in your healthy diet.
What Happens to Your Body When You Eat Sweet Potatoes Multiple Times per Week
The Bottom Line
Carbohydrates are not the nutritional villains many try to make them out to be. With that said, the type of carbs you choose can make a big difference in your health and how you feel. Choose complex carbohydrates that are filled with fiber and nutrients, and spread them throughout the day to keep your energy and mood up.
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