Carbohydrates are an essential part of a healthy diet although they have gotten a bad rap over the years — thanks to the popularity of carb restricted diets like keto and Atkins, among others. So you definitely don't want to remove them from your plate. In fact, the USDA/DHHS Dietary Guidelines for Americans 2020-2025 recommends that we consume about half of our total calories for the day in the form of carbs. The more we can choose nutrient-dense foods, the easier it is to actually feel satisfied — and want less of the not-as-nutritious carbs that find their way into our day in sneaky ways.
While all carbs break down into glucose, the best carbs for your health are complex carbs— vs. simple carbohydrates, which are found in sugary beverages, sweetened dairy products and white, refined grains like rice, pasta and bread — and ones you’ll eat in their closest-to-nature state as possible. Examples of complex carbs are vegetables, fruit, pulses, legumes, unsweetened dairy products and 100% whole grains, like brown rice, quinoa, wheat and oats. They contain varying amounts of fiber, which helps keep you fuller longer and aid in digestion. Dairy products also provide protein in addition to carbs from the naturally occurring sugar lactose.
If you need some help sussing out which healthy carbs to incorporate into your breakfasts, lunches and dinners, our nutritionists put together this helpful list.
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1Oats
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The prebiotic fiber found in oats help fuel your body’s probiotics, the friendly bacteria that lives in your GI tract. Plus, research has linked beta-glucan, a type of soluble fiber found in oats, to lowering cholesterol.
Potatoes are nutrient powerhouses — they can pack up to 4 grams of plant-based protein, nearly 5 grams fiber and 25% of the potassium you need for the day. Best cooking methods include baking, roasting, grilling or broiling, be it white, purple, blue or sweet (a.k.a. orange). Choose ½ of a large or one small potato as your serving size, season as you would any other veg, and you’re good to go.
3Quinoa
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Quinoa is a seed that is classified as a whole grain. It is gluten-free and is a complete protein, containing all nine essential amino acids. It’s also rich in protein, fiber, vitamins and minerals. What gives it the nutritional leg-up compared to other grains? It’s higher in B-vitamins compared to grains like barley, rye, rice and corn.
Filled with potassium, calcium and magnesium, prunes are like nature’s gift to our bones (they help make 'em stronger); GI tracts (they’ll help you stay regular); and blood pressure (they supply key minerals). Eating dried plums regularly along with other fiber-filled, mineral-packed foods can help decrease your risk of heart disease and type II diabetes — especially since more magnesium in your diet can help you more efficiently metabolize glucose.
One cup of plain pumpkin puree contains more vitamin A than a cup of kale and more potassium than a banana for a mere 83 calories and about half a gram of fat, which makes it a great swap in recipes or a lower-calorie veggie side. In addition to its iron content, pumpkin is also packed with beta-carotene, an important antioxidant for your vision and skin. You can get its nutritional benefits year-round in versatile canned form. Try mixing ½ cup into plain, low-fat Greek yogurt (with cinnamon, nutmeg and a drizzle of honey) for a protein-rich snack.
6Buckwheat
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Buckwheat is a seed that many confuse for a grain, although it is both gluten and grain free. The benefits of buckwheat are endless. Use it as a swap for oatmeal at breakfast, in place of rice in stir-fry’s, and use buckwheat-based Udon as a more nutrient-dense ingredient for traditional egg noodles. It's filled with phytonutrients, fiber, and key antioxidants linked to reducing risk of chronic disease.
Dried tart cherries are a rich source of phenolic compounds linked to melatonin production, which some research has linked to boosting sleep and aiding in muscle recovery in athletes. Keep in mind that cherry juices — even ones that use stevia in place of sugar — are concentrated sources of naturally occurring sugar. With that said, there’s still plenty of ways to use them in dried form, from breakfast cereal to dessert to yogurt toppings.
Taro is a tuber from southeast Asia. It belongs to the starchy root veggie family and tastes like a potato. It has double the fiber (a cup has nearly 5 grams!) compared to spuds. Taro should always be cooked – it is toxic when raw –and can be prepared like potatoes: baked, steamed, roasted or mashed to get the immune-boosting antioxidants, minerals, and zinc.
9Beets
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A lesser known fact about beets, they’re a great source of vitamin C, the antioxidant linked to boosting your immune system and helping skin cells to regenerate. They’ll also pack up to 20% of your daily value for folate, the B-vitamin responsible for reducing your risk of cognitive decline. Try them thinly sliced and oven baked, marinated, boiled (borscht, anyone?!) or roasted with cayenne, ginger, or turmeric.
10Yogurt
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Yogurt is a great carb choice because it provides lactose, the naturally occurring sugar you get from dairy products. Unsweetened plain Greek yogurt and skyr are your best bets as they're super high in protein and ultra versatile. Try them in sweet-but-tart breakfasts like smoothies and parfaits, or in savory fare like dips and condiments. The greatest attribute of yogurt: its probiotic benefits. Choose kinds that have five strains or more of bacterial cultures per 6-ounce serving.
This white, ultra-starchy wheat substitute is popping up everywhere lately. As a fiber and mineral-containing grain substitute that’s gluten-, dairy-, and nut-free, it can serve as a base for many baking recipes. Although, keep in mind that cassava is a concentrated source of dietary carbs (great for athletes-in-training!), so while it’s ultra-satisfying and nutrient rich, portion size is key.
There’s no question that carrots are nutritious. They’re packed with polyphenols, flavonoids, and carotenoids — all antioxidants linked to major health benefits. But the combo of immune-boosting beta-carotene and fiber with their versatility makes ’em extra special. From roasting, grilling and baking (carrot fries are a thing, too!) to snacking on ’em raw (with hummus, tahini, yogurt, guac or salsa) the possibilities are endless for these orange veggies.
Jaclyn London, MS, RD, CDNA registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019.
Amy Fischer MS, RD, CDN, Good Housekeeping InstituteAmy Fischer is a Registered Dietitian Nutritionist with a Bachelor of Arts degree in Journalism from Miami University of Ohio and a Master of Science degree in Clinical Nutrition from New York University.
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