Healthy carbohydrates are mainly found in whole, unprocessed foods like fruits, vegetables, whole grains and legumes. These foods are important because they provide your body with essential nutrients and fiber.
Carbohydrates give energy to the body and are very important for the body. However, it is important to note that some carbs are better than others: ultra-processed foods that contain carbs are not beneficial for the body.
Healthy carbs are also known as complex carbs and are found in whole foods with little processing and have many health benefits.1 Healthy carbs include:
1. Whole grains:
- Oats
- Brown rice
- Quinoa
- Barley
- Whole wheat
Whole grains are full of fiber, vitamins, minerals, and antioxidants.2
2. Fruits: Fruits naturally have carbohydrates in the form of fructose and glucose. They also have vitamins, minerals, fiber and phytonutrients. Whole fruits are better than juices or processed fruit products.3
3. Vegetables: Non-starchy vegetables like leafy greens, broccoli, cauliflower, bell peppers and carrots are low in carbs and calories but have important nutrients, fiber and antioxidants.3,4
4. Legumes:
- Beans
- Lentils
- Chickpeas
- Peas
Legumes have carbohydrates, protein, fiber, vitamins, minerals, and resistant starch.5
Choosing healthy carbohydrates from whole and nutrient-dense sources can help support health, control blood sugar levels and reduce the risk of chronic diseases like obesity, type 2 diabetes and heart disease.6