8 Healthy Carbs You Should Eat Every Day

Popular low-carb diets have created the belief that avoiding carbohydrates is the only way to lose weight. However, carbohydrates play a crucial role in nutrition and are essential for the body. Not all carbs are the same. There are healthy sources that provide valuable nutrients. Read on Joy-pup about 8 types of carbohydrates that, according to nutritionists, are best to include in your daily diet.

1. Sweet Potatoes

Sweet potatoes are one of the healthiest carbs and fit perfectly into a balanced diet. A medium-sized sweet potato contains about 103 calories and 20 grams of carbohydrates, 4 grams of which are fiber. Fiber helps you feel full for longer and supports digestive health. Sweet potatoes can be paired with meat or vegetables, or simply baked with spices — a healthier alternative to French fries.

2. Oatmeal

Oatmeal is one of the healthiest sources of carbohydrates, thanks to its high content of both soluble and insoluble fiber. It not only aids digestion but also helps lower cholesterol and may have anti-diabetic effects. You can prepare oatmeal traditionally, enjoy it as a snack with fruits and nuts, or bake it into cookies that are convenient to take on the go.

3. Whole Grain Bread

Whole grain bread is a rich source of fiber, vitamins, and minerals. Such foods promote a feeling of fullness and help control appetite, reducing the risk of overeating. Other whole grain foods like quinoa and brown rice are especially beneficial if you’re monitoring your blood sugar levels and aiming for steady energy throughout the day.

4. Apples

Fruits are an excellent source of carbohydrates, and apples are particularly valuable due to their soluble fiber content, especially pectin. This prebiotic promotes the formation of short-chain fatty acids (SCFAs), which nourish gut microbiota. Apples are a great alternative to sweets, help curb sugar cravings, and are convenient as a snack.

5. Quinoa

Quinoa is often used as a side dish, but its benefits go far beyond that. It contains complex carbohydrates, fiber, and protein, which contribute to long-lasting satiety and help maintain a balanced diet. It’s one of the best options for dinner or as a base for salads.

6. Berries

Berries are not only a delicious treat but also a powerful source of fiber, vitamins, minerals, and antioxidants. They can be added to porridge, smoothies, yogurts, and desserts. Berries satisfy your sweet tooth without overloading your body with extra sugar.

7. Legumes

Legumes — especially beans, lentils, and green peas — are an excellent source of plant-based carbohydrates. They are rich in starch, fiber, and protein. Regular consumption of legumes is associated with lower blood pressure, improved heart health, reduced risk of certain types of cancer, and healthy weight maintenance. Add them to soups and salads or use them as a base for veggie-based meals.

8. Vegetables

Vegetables are among the most accessible carbohydrates. They are low in calories but rich in vitamins A and K, and potassium. Vegetables also provide fiber and support digestion. It’s important to eat them daily, especially raw or steamed, to preserve the maximum amount of nutrients.

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