Carbohydrates often get a bad rap, but they are a crucial macronutrient that provides your body with energy. The key is to choose the right types of carbohydrates. Minimally processed fruits, vegetables, and pulses are excellent sources of carbohydrates, packed with vitamins, minerals, and fiber. In contrast, heavily processed, refined carbohydrate products often lack these essential nutrients. Including a variety of these “good carb” foods in your diet can significantly contribute to overall health and well-being.
Here’s a breakdown of healthy, whole-food carbohydrate sources you can incorporate into your meals:
Vegetables Rich in Healthy Carbs
Adding these vegetables to your meals is a great way to increase your carbohydrate intake while benefiting from their other nutritional advantages.
1. Sweet Potatoes
Sweet potatoes are a versatile and delicious addition to many meals.
A large baked sweet potato (approximately 180g) with the skin provides 37.3g of carbohydrates. Besides being a good source of carbs, sweet potatoes are also excellent sources of potassium and vitamins A and C.
Alt: A close-up shot of a vibrant orange baked sweet potato with its skin on, showcasing its texture and color.
A 2015 study indicates that certain carbohydrate molecules found in purple sweet potatoes may possess antioxidant and antitumor properties.
2. Beetroot
Beetroots, often called beets, are sweet and vibrant root vegetables that can be consumed raw or cooked.
One cup of raw beets provides 13g of carbohydrates. Beets are also rich in potassium, calcium, folate, and vitamin A. Additionally, they contain naturally occurring inorganic nitrates, which can promote heart health.
Alt: Several vibrant red and purple raw beetroots, some with their green leafy tops still attached, arranged on a wooden surface.
3. Corn
Corn is a widely enjoyed vegetable, perfect as a side dish, on the cob, or in salads, all year round.
A 100g serving of corn contains 18.7g of carbohydrates and 3.27g of protein. It is also a good source of vitamin C.
Alt: A single ear of fresh corn on the cob, with bright yellow kernels and green husks partially peeled back, isolated against a white background.
Grains High in Healthy Carbs
Grains and pseudograins (seeds from broadleaf plants) provide excellent carbohydrate sources. Choosing whole-grain options provides additional protein, fiber, and other health benefits.
Incorporating whole grains into your diet is easy, and they can serve as the foundation for many meals. Instead of refined grains like white rice and white bread, consider these healthy alternatives:
4. Quinoa
Quinoa is a highly nutritious pseudograin with a taste and preparation similar to other grains.
One cup of cooked quinoa contains 39.4g of carbohydrates, 8.14g of protein, and only 1.61g of sugar.
Alt: A bowl filled with fluffy, cooked quinoa, showcasing its small, bead-like grains and slightly translucent appearance.
Quinoa is also rich in essential minerals like magnesium, potassium, and phosphorus.
5. Brown Rice
Brown rice is a versatile side dish and a healthier alternative to white rice. One cup of cooked brown rice offers 45.8g of carbohydrates.
Alt: A steaming bowl of cooked brown rice, showcasing its slightly nutty color and distinct grains.
Furthermore, brown rice is packed with beneficial antioxidants.
6. Oats
Oats are incredibly versatile whole grains, available in various forms like rolled, steel-cut, and quick oats.
One cup of uncooked oats contains 103g of carbohydrates, 26.4g of protein, and 16.5g of fiber.
Alt: A close-up of a bowl filled with raw, rolled oats, showcasing their texture and light beige color.
The nutrients found in oats can contribute to heart health. Research indicates that oat fiber can reduce the risk of cardiovascular events in individuals with coronary artery disease.
Fruits with Healthy Carbohydrates
Fruits are an excellent source of healthy carbohydrates. Here are a few particularly beneficial choices:
7. Bananas
Bananas are a widely accessible and convenient snack option.
One medium banana contains 26.9g of carbohydrates. Like sweet potatoes, bananas are also a great source of potassium and vitamins A and C.
Alt: A bunch of bright yellow, ripe bananas, showcasing their smooth peel and slightly curved shape.
Research suggests that potassium intake can improve heart health and lower blood pressure.
8. Apples
There are numerous apple varieties, each with unique nutritional compositions.
The USDA estimates that one medium apple provides 20.6g of carbohydrates. Apples also provide vitamins A and C, potassium, and fiber.
Alt: A shiny, bright red apple with a small stem, isolated against a white background.
A study involving older women indicated that apple consumption may lower the risk of disease-related mortality, including cancer mortality.
9. Mangos
Mangos are delicious tropical fruits. One cup of chopped mangos has 24.8g of carbohydrates.
Alt: A bowl filled with chunks of ripe, orange-colored mango, showcasing their juicy texture.
Mangos are also rich in vitamins A and C, potassium, and fiber.
Dried Fruits High in Carbs
Healthy dried fruits can help you meet your daily carbohydrate requirements. However, be mindful that some dried fruit products contain added sugars. When choosing dried fruits, carefully check the labels for added sugars and opt for minimally processed options.
You can enjoy the following dried fruits as a snack or add them to trail mixes or meals:
10. Dates
Dates come in numerous varieties and are naturally sweet, making them an ideal sweet snack or dessert.
One pitted Medjool date contains 18g of carbohydrates. Dates are also rich in fiber, calcium, phosphorus, potassium, and vitamin A.
Alt: A close-up of several dark brown, wrinkled Medjool dates, showcasing their texture and natural sweetness.
11. Raisins
Raisins are dried grapes that are perfect on their own or added to cereal bars, salads, yogurts, or granola for flavor and texture.
One cup of raisins contains 130g of carbohydrates. They also provide potassium, magnesium, phosphorus, and calcium.
Alt: A bowl overflowing with small, dark brown raisins, showcasing their wrinkled texture.
Raisins are also a good source of antioxidants, which help protect cells from damage caused by free radicals.
12. Goji Berries
One hundred grams of goji berries contain 77g of carbohydrates and 13g of fiber. They are also an excellent source of vitamin A.
Alt: A pile of vibrant red dried goji berries, showcasing their small size and slightly chewy texture.
Goji berries are often referred to as a superfood due to their high antioxidant content.
Pulses High in Healthy Carbs
Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They make an excellent addition to any diet and can help you feel full for longer.
Try incorporating these healthy, high-carb pulses into your meals:
13. Kidney Beans
Kidney beans are legumes and a popular addition to many diets.
One cup of boiled kidney beans provides 40g of carbohydrates. They are also a good source of protein and fiber, with 15.3g and 13.1g per cup, respectively.
Alt: A close-up of cooked kidney beans, showcasing their dark red color and kidney-like shape.
Kidney beans also contain potassium and iron. Consuming white or dark kidney beans may reduce inflammation in the colon.
14. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are legumes and the primary ingredient in hummus.
One cup of cooked garbanzo beans contains 44.9g of carbohydrates and 14.5g of protein.
Alt: A close-up of cooked garbanzo beans (chickpeas), showcasing their round shape and light beige color.
Garbanzo beans are also rich in fiber and calcium.
15. Lentils
Lentils are popular high-protein legumes. One cup of boiled lentils provides 39.8g of carbohydrates, along with 17.9g of protein and 15.6g of fiber.
Alt: A close-up of cooked brown lentils, showcasing their small, disc-like shape and earthy color.
Lentils are also high in phosphorus, potassium, calcium, and folate.
