- Healthy carbohydrate foods can help maintain weight, blood sugar balance and fill nutrient gaps.
- Carbohydrate foods such as sweet potatoes, oats, bananas and milk fit into many dietary patterns.
- Aim for a healthy source of carbohydrates at every meal to maintain optimal health.
By now, you have probably heard that carbs aren’t the enemy when you are focused on managing your weight, keeping your blood sugar stable or trying to support a generally healthy lifestyle. Gone are the days where we have to swap out lettuce for the bread on our sandwiches or skip that delicious bowl of pasta. Instead, choosing the right carbs is the ticket to reaching your health goals and meeting your body’s needs.
It is recommended that 45-65% of your calories come from carbs. Not having enough carbs in your diet can make you feel sluggish, experience digestive issues and even have bad breath. Additionally, avoiding carbs may leave you with specific nutrition gaps—thiamine, calcium, vitamin C, folate and fiber. Healthy carbs such as whole grains, fruit, vegetables, legumes and dairy can help you get those nutrients. Among the wide variety of carb choices out there, here are 10 that should find their way onto your plate every week to help support your health, meet nutritional needs and maintain your energy levels.
1. Sweet Potatoes
The naturally sweet spuds that many of us love to see on our Thanksgiving table are a nutritional powerhouse. Just one medium sweet potato provides over 150% of your daily needs of vitamin A, a nutrient that plays an important role in our skin, immune and eye health. Eating the skin on your sweet potato can help increase your fiber intake as well.
Sweet potatoes make for a nutritious and delicious side dish, but these spuds don’t need to be confined to dinnertime. Try topping a sweet potato with nut butter, cinnamon and granola for a filling breakfast.
2. Dairy Milk
Having an ice-cold glass of milk may sound like an old-school recommendation, but there is something to be said about including this popular beverage in your diet. Not only does milk contain healthy carbs, but it also contains protein, calcium, magnesium and other nutrients that are important for supporting our bone health.
If your stomach is sensitive to the natural milk sugar called lactose, lactose-free milk options can help fill that void.
3. Black Beans
Black beans, or any beans for that matter, have an impressive nutrition profile. As a source of plant-based protein, fiber and antioxidants, these economical and delicious legumes can be a fantastic carbohydrate to add to your plate. Research has found that individuals who eat more beans have better diet quality, lower added sugars in their diets and better weight-related outcomes.
4. Oats
Prebiotics are a type of dietary fiber that acts as fuel for the friendly bacteria that live in our gut. Oats are a natural source of prebiotic fibers, making them a fantastic carb source for those who want to support a healthy gut microbiome.
The soluble fiber found in oats, called beta-glucan, has also been shown to help reduce LDL (“bad”) cholesterol, which can lower heart disease risk.
5. Prunes
You may think of prunes as an old-school laxative home remedy or a staple for people who have difficulty going to the bathroom. And while it is true that eating prunes can help promote healthy bowel movements, this natural carb source is so much more than a constipation cure.
Eating prunes every day may also help people improve their bone health. One research study concluded that a 50-gram daily dose of prunes (about 5 prunes) can prevent loss of bone mineral density in postmenopausal females.
6. Bananas
Bananas are one of the most popular fruits in the world, thanks to their convenience, price and delicious taste. Like most fruits, bananas are a healthy source of carbohydrates, and eating them can help keep your energy up throughout the day.
Opting for a slightly underripe banana may give you an edge in the gut-health department. Choosing bananas that have a peel that is slightly green means they’ll have more resistant starch, which is a type of prebiotic fiber that helps support a healthy gut microbiome. But fully ripened bananas are also a great source of fiber and nutrition.
7. Apples
Apples can be one of the best carbs to include in your diet, especially if you eat the skin. They are a great source of fiber, vitamin C and copper. These popular fruits also contain heart-healthy soluble fiber and prebiotic fiber that can help support gut health. Apples also contain quercetin, an antioxidant that may support brain health.
8. Farro
Farro is an ancient whole grain that pairs nicely with many dishes. Packed with antioxidants, vitamins and minerals, farro offers a complex and nutty taste and is simple to prepare. The fiber in farro is excellent for maintaining a healthy digestive system, microbiome and great for heart health.
Farro is also a source of protein, with 1/4 cup of farro providing just about 6 grams of protein. The combo of fiber and protein is a hunger-crushing powerhouse.
9. Chickpeas
If you are a hummus lover, then this will be music to your ears. Chickpeas, aka garbanzo beans, are a source of healthy carbs that fuel your body with fiber, antioxidants and plant-based protein. Regardless of whether they’re canned or dried and home-prepared, these tiny morsels are a filling and satisfying add to help you meet your carb quota.
10. Brown Rice
Rice has gotten a bad rap over the years, but all rice varieties can provide some seriously impressive nutrients. Rice has satiating protein, fiber and numerous vitamins and minerals. One half-cup of cooked brown rice has around 120 calories, 2 grams of fiber, 3 grams of protein and 25 grams of healthy carbs.
Healthy Carb Recipes to Try
Our Expert Take
Carbohydrate foods range in healthfulness. Luckily, many carbohydrate foods can, and should be included in your everyday eating pattern. Some of our favorites include sweet potatoes, oats, apples, bananas, farro, black beans, prunes, chickpeas, brown rice and dairy milk, but these don’t even scratch the surface to the variety of healthy carbohydrate foods to choose from. Try to eat a source of healthy carbs with every meal and reap the benefits from the plethora of nutrients, like fiber, B vitamins and vitamin C.
