The 25 Healthiest Carbs You Can Eat

Carbs often get a bad rap for contributing to weight gain, diabetes, and heart disease. However, not all carbs are created equal. Refined, simple carbs, such as table sugar, syrups, candy, white flour, and baked goods, are considered low-quality because they lack essential nutrients and fiber, often causing spikes in blood sugar and insulin levels. On the other hand, healthy carbs—those that are rich in fiber, vitamins, minerals, and bioactive compounds—can help prevent chronic conditions and will even support weight management.

Carbohydrates are an essential nutrient, playing a crucial role in a balanced diet. This macronutrient provides the necessary fuel for your brain to function and for muscles to contract, from blinking your eye to flexing your biceps.

To help you make better choices, here are the 25 healthiest carbs to include as part of a healthy diet and lifestyle. Read on, and for more, don't miss 25 Best High-Protein, Low-Carb Snacks for Weight Loss.

Oats

Whole grain oats are one of the healthiest carbs you can enjoy, not just for breakfast but at any time of day. This nutrient-dense carb has five approved health claims in Europe, covering benefits for heart health, blood sugar control, and more.

Oats are rich in beta-glucan, a soluble fiber that promotes satiety and supports weight management. One recent study found that obese individuals who consumed an oat supplement while on a calorie-controlled diet lost more belly fat and total body fat than those who didn't include oats.

Beyond reducing appetite, oats also help lower oxidative stress, which can contribute to various chronic conditions.

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Sweet Potatoes

Sweet potatoes are packed with vitamins A and C, B vitamins, potassium, antioxidants, and fiber, making them an excellent healthy carbohydrate to enjoy year-round. They can be added to breakfast smoothies, soups, and even desserts for a nutritious boost.

The slow-digesting carbs and fiber in sweet potatoes help keep you satisfied longer, supporting weight management. Plus, they provide over 100% of your daily vitamin A requirement in the form of beta-carotene. Studies suggest that diets rich in beta-carotene may provide anti-cancer and other health-promoting properties.

Brown Rice

Brown rice has more fiber, vitamins, minerals, and other bioactive compounds than refined white rice. A study published in the Journal of Nutritional Science and Vitaminology found that brown rice and other colored rice varieties process high levels of bioactive compounds, offering potential additional benefits beyond white rice.

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Quinoa

Native to South America, quinoa is an ancient whole grain that offers more protein than most grains, with 4 grams per ½ cup cooked serving. It is also a complete plant-based protein, providing all nine essential amino acids necessary for proper body function.

In addition to protein, quinoa is packed with fiber, vitamins, and minerals like magnesium, iron, and phosphorus. Research published in the journal Plants highlights that the phenolic compounds found in this healthy carb may support gut health and have anticancer, anti-inflammatory, anti-obesity, antidiabetic, and cardioprotective effects.

100% Whole Grain Bread

Whole grain bread retains the nutrient-rich bran, germ, and endosperm, providing more dietary fiber, vitamins, and minerals than refined white bread. Its high fiber content supports digestive health, and whole grain consumption is linked to a lower risk of chronic diseases, including heart disease and type 2 diabetes, due to its role in stabilizing blood sugar levels and improving cholesterol.

A meta-analysis published in BMJ found that whole grain intake is associated with a reduced risk of coronary heart disease, cardiovascular disease, total cancer, and mortality from all causes, including respiratory and infectious diseases, diabetes, and other non-cardiovascular, non-cancer conditions. One slice of whole grain bread counts as a serving, and it's recommended to consume at least three servings of whole grains per day for optimal health benefits.

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Strawberries

Strawberries are a true superfood, loaded with vitamin C, fiber, potassium, folate, and antioxidants. These red berries also contain bioactive flavonoids that help protect against chronic diseases like type 2 diabetes and obesity and may even reduce the risk of certain types of dementia.6254a4d1642c605c54bf1cab17d50f1e

Strawberries are also heart-healthy. A study found that consuming at least three servings of anthocyanin-rich strawberries (and blueberries) per week lowered the risk of heart attack by over 30%.

Blueberries

Blueberries are often considered a mind-boosting food due to research that shows blueberries may help keep your mind sharp as you age. Packed with fiber, vitamin C, and antioxidants, particularly anthocyanins, blueberries demonstrate anti-inflammatory and neuroprotective properties, potentially contributing to cognitive function and reducing the risk of age-related cognitive decline.

Their high vitamin C content supports immune health, while the presence of dietary fiber aids in digestion and may help manage blood sugar levels. A study published in Advances in Nutrition highlights the healthful properties of blueberries including combating oxidative stress and promoting overall health.

Raspberries

These vibrant berries are rich in antioxidants, particularly anthocyanins and quercetin, which have been linked to anti-inflammatory and anti-cancer properties. Additionally, raspberries have more fiber and less natural sugars than most fruits.

The moderate calories, high fiber, and low sugar counts promote digestive health and aid in weight management. One lab study published in the Journal of Agricultural and Food Chemistry highlights the potent antioxidant capacity of these healthy carbs, attributing it to their polyphenolic compounds, and the ability of raspberry extracts to inhibit cell growth of certain types of human cancers, including breast, oral, colon and prostate.

Oranges

Oranges are rich in vitamin C and a variety of antioxidant phytonutrients, making them highly beneficial for health. They support the immune system, aid in collagen formation, and help combat oxidative stress. Additionally, their dietary fiber promotes digestion and supports heart health by managing cholesterol levels. Despite containing natural sugars, oranges have a low glycemic index, making them a suitable option for those monitoring blood sugar.

Research suggests that regularly eating oranges may reduce the risk of chronic diseases such as heart disease, type 2 diabetes, systemic inflammation, and dementia. A study published in Frontiers in Immunology found that daily consumption of orange juice reduced markers of inflammation, including C-reactive protein, as confirmed by a recent meta-analysis.

Grapefruit

This tangy citrus fruit boasts an array of nutritional and health benefits. Rich in vitamin C, antioxidants, and fiber, grapefruit supports a robust immune system and aids in digestive health.

Numerous studies have highlighted its potential role in weight management, as compounds like naringin and flavonoids may contribute to metabolic regulation and reduction of insulin resistance.

Additionally, research published in Frontiers in Nutrition suggests that grapefruit provides vascular benefits that may help reduce the risk for cardiovascular disease.  Half a medium grapefruit provides 50 calories, 2 grams of fiber, and 13 grams of carbs.

Bran Flake Cereal

Packed with whole grains, bran flakes are one of the higher-fiber cereals that can keep your GI tract on track. The fiber content also aids in maintaining stable blood sugar levels and may contribute to a lower risk of heart disease. Additionally, bran flakes often contain essential vitamins and minerals, such as B vitamins, iron, and folic acid. A bowl of bran flakes can provide 7 to 10 grams of fiber, or about one-third of your daily fiber goal.

According to a review study published in the BMJ individuals with higher whole grain intake, including whole grain bran cereal,  is associated with a reduced risk of coronary heart disease, cardiovascular disease, certain types of cancer, diabetes, infectious disease, and an overall reduction in risk for death.

Beets

Beets provide unique compounds—nitrates and betalains—which can help the body transfer oxygen to muscles more efficiently, aid muscle contraction, lower blood pressure, and act as potent antioxidants.

A study published in the Journal of Agriculture and Food Chemistry reported that betalins are associated with important cardioprotective benefits and may help temper inflammation associated with muscle-damaging exercise.

In addition, other research shows that beetroot juice as well as cooked beets can improve performance when eaten pre-exercise but they also have post-exercise benefits too.

Apples

Apples are a good source of vitamin C, fiber, and beneficial antioxidants. Research shows that apples can help with weight loss, and may help reduce the risk of type 2 diabetes, heart disease, and may help prevent certain types of cancer, according to research. A medium apple has about 10% of the vitamin C you need each day. Be sure to eat the peel as that is where most of the fiber and antioxidants are found.

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Chickpeas

Chickpeas (also known as garbanzo beans) are often hailed as a nutritional powerhouse, due to the fiber, protein, vitamins, and minerals they provide. A half-cup of cooked chickpeas provides around 7 grams of plant-based protein and they are notably rich in folate and iron. Chickpeas are heart-healthy and can help lower harmful cholesterol levels and the fiber and protein help contribute to feelings of fullness.

According to research, chickpeas and hummus also contain dietary bioactives such as phytic acid, sterols, tannins, carotenoids, and other polyphenols that provide myriad health benefits.

Lentils

Lentils are packed with essential nutrients like protein, fiber, iron, and folate, making them a heart-healthy food that aids digestion and helps stabilize blood sugar and insulin levels. Their high fiber content promotes satiety, which can support weight management, while their low glycemic index helps regulate blood glucose.

In addition to these benefits, lentils are rich in antioxidants and phytochemicals that may help reduce the risk of chronic diseases. A study in the International Journal of Molecular Sciences found that lentils are abundant in polyphenols, which can lower the risk of diabetes, coronary artery disease, and obesity, as well as reduce inflammation.

Black Beans

Black beans are a nutrient-dense legume packed with protein, fiber, vitamins, and minerals. The high fiber content aids in digestion and helps regulate blood sugar levels. Additionally, black beans are a rich source of folate, iron, magnesium, and antioxidants, which play crucial roles in various bodily functions, including energy metabolism and immune system support.

A study reported in the journal Nutrients reported that black beans reduced body fat, blood sugar, and insulin levels and improved gut microbiota.

Bananas

The most popular fruit in the world provides some significant health and nutrition benefits. Bananas are an excellent source of vitamin B6 with 25% of your daily recommended intake. They're also a good source of potassium, vitamin C, and manganese.

Bananas also contain many bioactive compounds, according to research published in Food Quality and Safety, including carotenoids and flavonoids, that are known to have myriad benefits —from helping to maintain eyesight to reducing risk for heart disease and certain types of cancer.

Carrots

Carrots are packed with beta-carotene, a powerful antioxidant and precursor to vitamin A, which promotes optimal vision, supports a healthy immune system, and maintains skin health. Their high fiber content aids digestion, while nutrients like potassium and vitamin K contribute to cardiovascular health and bone strength.

A study published in the journal Foods suggests that the bioactive compounds in carrots may help reduce the risk of certain cancers and cardiovascular diseases, thanks to their antioxidant, anti-inflammatory, plasma lipid-modifying, and anti-tumor properties.

Buckwheat

Buckwheat is a whole grain that meets superfood status, packed with essential nutrients like fiber, plant-based protein, vitamins, and minerals. It's been linked to improved heart health, better digestion, and stable blood sugar levels. Buckwheat also contains rutin, a flavonoid with antioxidant properties that may help combat inflammation and oxidative stress.

According to a study published in the journal Plants, buckwheat offers a range of health benefits due to its content of resistant starch, minerals, proteins, and phenolic substances. These compounds may help prevent chronic conditions like hypertension, obesity, cardiovascular diseases, and gallstone formation.

Popcorn

Popcorn is a great snack because it's a whole grain and you can enjoy a large volume of popcorn for a low number of calories. Popcorn is 100% whole grain and it provides protein, fiber, and antioxidants. A study published in the journal Antioxidants revealed that beneficial antioxidant polyphenols were more concentrated in popcorn compared to fruits and vegetables.

The fiber in popcorn will help keep you satisfied so you're less likely to overeat. What's more, a cup of air-popped popcorn has just 30 calories, 6 grams of carbs, 1 gram of protein, and 1 gram of fiber, according to the USDA.

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Whole Wheat Pearl Couscous

Couscous is native to North Africa, but it has become a popular healthy carb worldwide. Couscous is traditionally made from durum wheat and is a good source of plant-based protein and selenium. A half-cup cooked couscous has about 90 calories and 1 gram of fiber and is a good source of selenium, B vitamins, plant-based protein, and several other trace minerals. Choose whole wheat pearl couscous for the most nutrition and health benefits.

Red Grapes

Red grapes are a good source of fiber, potassium, vitamin K, and several other vitamins and minerals. They also contain quercetin and resveratrol is found in red grapes and has been shown in many studies to provide heart health, anti-inflammatory, anti-cancer, and other health benefits. Emerging research is studying the benefits of grape consumption on eye, brain, joint, bone, bladder, skin, colon health, and more.

Mangos

With more than 20 vitamins and minerals, mangos are loaded with good nutrition and health benefits, making them one of the best healthy carbs you can eat. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation to maintain skin health.

Mangos are also rich in fiber to help with weight management. A study published in The Journal of Nutrition and Food Sciences reported that individuals who eat mangoes have healthier diets.

Barley

Like oats, barley also provides beta-glucan, the beneficial soluble fiber that can help lower harmful cholesterol and help you stay satisfied. Barley also contains beneficial phytonutrients that can help prevent chronic conditions. A serving of barley is rich in trace minerals like manganese and selenium.

Sweet Cherries

Cherries are nutritional all-stars, offering a range of health benefits. A one-cup serving of sweet cherries is a good source of vitamin C and potassium, as well as bioactive compounds called anthocyanins, which may provide anti-inflammatory, anti-cancer, and cardiovascular benefits. Studies suggest that cherries can help reduce inflammation and joint pain associated with arthritis and gout.

Additionally, cherries contain quercetin, a powerful antioxidant that helps neutralize potential DNA damage caused by free radicals and may protect against heart disease and certain cancers, including breast, colon, prostate, and lung cancer. Talk about healthy carbs!

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