When choosing which carbohydrates to eat, put these healthy complex carbs at the top of your list.
Carbohydrates have been deemed a weight-gain culprit by many trendy diets.
But carbohydrates are the body’s primary fuel source.
So, carbohydrates are not villainous, as many people are taught.
What Are Carbohydrates?
Your body depends on you eating enough macronutrients to be able to function properly.
And among the three macronutrientsprotein, fat and carbohydratesthe body prefers to use carbohydrates as its primary fuel source.
Whole-food-based carbssometimes 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 carbssometimes called “simple carbohydrates"often consist of mostly white flour and/or sugar.
Candies, cookies, white bread and soda are examples of refined carbs.
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 contains natural carbohydrates, along with satisfying fiber and good-for-you antioxidants.
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 demonstrated 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.
That said, sometimes you just need some real candy, which we totally get.
Black Beans
Beans are a fantastic healthy carb choice.
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.
Lentils
Lentils are a carb sourcethat is also chock-full of other important nutrients like protein and fiber.
For a filling, tasty lentil dish, try ourShorbet Ads (Egyptian Lentil Soup).
Milk
There aren’t many things as satisfying as an ice-cold glass of milk.
Classic white milk is your best bet when including milk in your healthy diet.
Soymilk comes in second, as it has a similar nutrition profile.
Like quinoa, sorghum naturally contains fiber and antioxidants and is gluten-free.
Sorghum makes for a great side dish or addition to soups.
Or try swapping the grains in ourHealthy Grain Salad Recipesfor sorghum.
Sweet potatoes, in particular, are jam-packed with beta-carotene, which can support a healthy immune system.
This translates to about 225 to 325 grams of carbohydrates a dayhardly a low-carb diet.
These benefits come from the fiber, antioxidants, vitamins and minerals in whole-food carbs.
