7 Healthy Carbs to Add to Your Diet

Proper nutrition is the key to unlocking your body’s potential.

If you think carbs are bad, think again. What most people don’t realize is the science and benefits of what carbohydrates actually do for the body. There are two types; simple and complex. Most refined sugars are simple carbs which include fruit concentrate, dairy products, and table sugars. Complex carbs, like whole grains, beans, and lentils, are rich in vitamins and minerals, including fiber. All in all, the body needs carbohydrates to function for basic energy to breathe, run, work, think, and assist with our internal systems like digestion and metabolism. Here’s a list of seven healthy carbohydrates you might want to add to your grocery list.

Healthy Carbohydrates

1. Chickpeas

One cup of chickpeas contains 45 grams of carbohydrates, and a part of that serving includes dietary fiber, which promotes a healthy diet. Chickpeas or garbanzo beans are nutrient-rich in protein and essential vitamins and minerals like iron, phosphorus, zinc, potassium, vitamin B-6, and more. Add chickpeas to your diet to boost your brain and body with the proper energy it needs.

2. Sweet Potatoes

Sweet potatoes are an excellent source of a healthy carb intake. Try substituting your white carbs like white potatoes with sweet potatoes; they are healthiest when baked or steamed. Not only do they have 23 grams of carbohydrates in medium-sized potato, but they also contain fiber, vitamins, and Potassium, and contains a higher water content which aids in weight loss.

3. Bananas

Great for all fitness goals, bananas work wonders for muscle maintenance, reducing blood pressure, alleviating water retention/bloating, and more. Bananas are the one fruit that has a higher content of carbohydrates than other fruits, and is an easy source of fuel on the go or mixed in other meals.

4. Quinoa

Also known as the “super-grain of the future,” Quinoa is not only a healthy carb you need in your diet, but it is densely packed with fiber, iron, and protein, and loaded with vitamins and minerals. Quinoa is also gluten-free, so feel free to add it to salads and eat it instead of unhealthy carbs for a healthier energy source.

5. Brown Rice

Away with your white rice and replace it with brown rice instead! Brown rice is a highly nutritious whole grain that’s low in calories, high in fiber, and can easily be incorporated into many dishes. Brown rice is also a slow-digesting carb meaning it aids with blood sugar maintenance and keeps a consistent energy than other carb sources.

6. Dates

Containing a 75% carbohydrate intake, dates are often an overlooked source of healthy carbs. Also containing fiber and potassium, dates additionally contain antioxidant properties that promote a healthy immune system and extra health benefits to other parts of the body. What makes dates so unique is that they are very versatile, meaning they can be eaten as snacks, added to breakfast oats, and can also be tossed in a steak dish for a subtle sweetness.

7. Oats

Try replacing your sugary pancakes and cereals with whole-grain oats instead. Known as one of the healthiest grains in the world, oat is an awesome source of important vitamins and minerals, fiber, and antioxidants. You could even find oats in cookies, muffins, energy bars, and other baked goods.

Eating healthy carbohydrates is a great way to stay full and energized. Incorporating complex carbs into your diet will provide a sustainable source of energy, help prevent cravings, and optimize your metabolism. Whole grains, legumes, fruits, and vegetables are all excellent sources of healthy carbohydrates that can be easily incorporated into any meal. Additionally, foods like quinoa and buckwheat provide an array of vitamins and minerals that are essential for overall health.