10 Healthy Carbs to Eat When You Want to Fuel Up

1. Oats

Eating oats, which are a complex carbohydrate source, has been linked to reducing levels of low-density lipoprotein (LDL) cholesterol. Additionally, the prebiotic fiber in oats fuels probiotics, the friendly bacteria that reside in the gastrointestinal tract.

Registered dietitian, Janice, says, "I love oatmeal because it makes a tasty and satisfying breakfast and also contains cholesterol-lowering and gut-friendly soluble fibre."

You can incorporate oats into your diet in several ways, such as overnight oats or warm oatmeal topped with nuts, fruit, or nut butter.

2. Berries

All types of berries are good sources of complex carbs and are packed with nutrients. For example, blueberries are a good source of fiber and vitamin C, and they offer other essential micronutrients like potassium and manganese.

Research also shows daily consumption of blueberries and strawberries, which contain high levels of antioxidants, may be linked to positive effects, like improving inflammation, insulin sensitivity, blood pressure and cognitive health.

Whether you opt for fresh, frozen or dried, berries offer an easy way to add pops of sweetness to meals and snacks. Try mixing them into your pancake batter or oatmeal at breakfast, including them in salads at lunch or dinner, or pairing them with nuts and chocolate for a balanced, tasty snack.

3. Potatoes

Potatoes are a nutrient powerhouse, containing up to 4 grams of plant-based protein, almost 5 grams of fiber, and 25% of the potassium you need in a day. Whether you prefer white or sweet potatoes, both are nutritious and can be a part of a balanced diet.

"People often assume that white potatoes are unhealthy or lack nutrients, but they're actually rich in the antioxidant vitamin C, potassium, and have a decent amount of fiber," notes Hartley.

While certain preparation methods (such as grilling) are more nutritious than others (like frying), all potatoes can fit into a balanced diet.

4. Bread

Bread often gets a bad reputation in the carb category, but it can be an easy way to meet your carbohydrate requirements and obtain essential nutrients. All breads contain varying amounts of fiber and micronutrients like calcium and magnesium, making them a part of a balanced diet. Whole grain bread varieties (such as whole wheat, rye, and pumpernickel) offer more nutrients than their refined white counterparts.

"For athletes and other active individuals I work with, consuming refined grains before a sports event is an excellent choice for providing a quick source of easily digestible energy," explains Hartley. Alternatively, if you're dealing with a stomach bug, a slice of white bread is likely to be more tolerable and settling than a fibrous slice of whole wheat or rye bread.

Enjoy a slice of your favorite bread toasted for breakfast, dip a slice in high-quality olive oil, or try one of these delicious lunch sandwiches.

5. Farro

Farro is an ancient grain with a texture and shape similar to couscous or rice, and it's a highly nutritious complex carb with a nutty flavor.

This grain is a great source of fiber, providing about 5 grams per serving (1/4 cup dry or 1/2 cup cooked), or 18% of the recommended daily value. It also contains plant-based protein, with about 6 grams per serving, and micronutrients such as non-heme iron (the type of iron found in plant-based sources) — providing 2 mg or 10% of the daily value.

You can incorporate farro into your diet by adding it to a burrito bowl, tossing it in a salad, or serving it as a side dish with fish and vegetables.

6. Pumpkin

Pumpkin, a member of the squash family, is a nutrient-dense vegetable that provides complex carbohydrates and the antioxidant beta-carotene, which is important for skin and vision health. In addition to these benefits, one cup of plain pumpkin purée is also a good source of fiber, vitamin A, potassium and non-heme iron. For a protein-rich snack, you can mix ½ cup of pumpkin purée into plain Greek yogurt with cinnamon, nutmeg, and honey. During the holiday season, pumpkin can be enjoyed in the form of pumpkin pie. 

7. Rice

Although brown rice is more nutrient-dense than white rice, there are still health benefits to be had from consuming white rice. White rice is affordable, easy to digest, fortified with vitamins and minerals, and has only one less gram of fibre than brown rice. However, more nutrient-dense carbs like brown rice and whole wheat pasta contain slightly more fibre than their refined counterparts like white rice and pasta. This fibre can help keep you full and satisfied. When deciding which type of rice to consume, consider personal preference and adjust fibre intake gradually while staying hydrated. 

8. Dates

Dates are a type of fruit that is dried and sweet. They are rich in carbohydrates and essential nutrients such as fiber, vitamins, and minerals. Consuming just two Medjool dates can provide 3.2 grams of fiber, which is equivalent to about 12% of the daily recommended value. Dates are similar to oats in that they contain soluble fiber that can help lower LDL cholesterol and insoluble fiber that can help regulate digestion. Additionally, dates are a great source of important micronutrients such as calcium, B vitamins, non-heme iron, potassium, copper, and magnesium. They can be added to salads or rice dishes, or consumed as a delicious snack when combined with nut butter. 

9. Yogurt

Yogurt is a carbohydrate-rich food that contains lactose, a natural sugar found in dairy products. While Greek yogurt is higher in protein compared to other types of yogurt, all yogurts provide important nutrients in addition to carbohydrates.

Yogurt is a good source of calcium and vitamin D, which are essential for maintaining healthy bones, as well as probiotics that help balance gut health. It's important to keep an eye on the sugar content in yogurt and choose Greek yogurt, which is naturally lower in sugar and higher in protein than regular yogurt.

When selecting yogurt, it's best to choose the variety that you enjoy the most. You can consume it as a snack by itself, or add it to breakfast smoothies and parfaits for a sweet and tangy flavor, or use it as a dip or condiment for savory dishes.

10. Bananas

Bananas are an excellent source of simple carbohydrates that contain natural sugars, high levels of potassium and magnesium, and plant-based prebiotic compounds that support the growth of beneficial gut bacteria.

Eating a whole banana before a workout can provide a quick and easily digestible source of energy. Bananas can also be used as a delicious ingredient in desserts, such as banana splits, or in lunchtime sandwiches with nut butter and honey. As an afternoon snack, you can enjoy a banana with a spoonful of nut butter. Adding sliced bananas to your morning yogurt bowl can also provide a nutritious addition to your quick breakfast meal. Bananas are packed with fiber, vitamin B6, vitamin C, manganese, and other important nutrients, making them a hearty and energy-rich food choice.