Carbs Aren’t Always the Problem
Carbs have been blamed for everything from weight gain to afternoon crashes, but you might not want to demonize them so quickly. The real issue is usually the kind of carbs you’re eating. While whole-food carbs like oats, lentils, and berries come with nutrients, those with added sugar and refined flour don’t leave much room for more nourishing options. We know it’s all a little confusing, so don’t worry—we’re here to break down which ones are to keep away from, and which ones can probably get worked into your diet!
1. Oats
Oats are one of the best healthy carbs; they’re rich in soluble fiber, especially beta-glucan, and come with all kinds of options in the kitchen, too. A bowl of plain oatmeal with berries or even walnuts gives you lasting energy without relying on added sugar. Just be sure to choose rolled oats or steel-cut oats most often—flavored instant packets can turn a healthy breakfast into dessert.
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2. Lentils
Lentils may not be everyone’s cup of tea, but they actually give you complex carbs, fiber, and plant-based protein in the same food! They also work well in soups, grain bowls, and salads, so they’re easy to use in real meals instead of just as a side.
3. Sweet Potatoes
Sweet potatoes are filling, naturally sweet, and loaded with nutrients like fiber, potassium, and vitamin A. Long story short, you can’t go wrong in picking them in moderation! Best of all, keeping the skin on gives you more fiber, so it’s worth eating when the potato is well scrubbed.
4. Black Beans
Beans, beans, the magical fruit! Black beans are a strong, healthy-carb choice because they digest more slowly than many refined starches and also provide protein and fiber. They fit easily into a myriad of dishes, too, and if you’re using canned beans, rinsing them helps reduce sodium while still getting all that convenience.
5. Quinoa
Quinoa is a smart option when you want a carb that also brings some plant-based protein. Despite its bad rap, it actually works well as the base for bowls with roasted vegetables, salmon, tofu, chickpeas, or avocado—you just need to get creative. Remember to rinse it before cooking, too; that helps remove the bitter coating.
6. Berries
We often assume that bread is the only carb there is, but berries are among the best fruit-based carbs! Not only are they naturally sweet, but they’re also high in fiber and water. Blueberries, raspberries, strawberries, and blackberries all work well in a variety of ways, and they also make great snacks.
7. Chickpeas
Chickpeas are filling, practical, and easy to use in both quick meals and prepared dishes. You can roast them for a snack, blend them into hummus, or add them to salads and grain bowls, which means you really can’t go wrong working them into your rotation. Their mix of fiber, carbs, and plant protein also makes them more satisfying than other sides.
8. Barley
Barley is a fiber-rich whole grain that can help make meals feel more substantial, so don’t count it out the next time you’re at the store. Best of all, hulled barley is less processed than pearled barley, although pearled barley cooks faster and is still a better choice than many refined grains.
Miia Ranta from Finland on Wikimedia
9. Apples
That’s right: berries aren’t the only fruit loaded with carbs! Apples are a simple, affordable choice that’s easy to pair with other nutrient-dense foods. To up your nutrients even further, eating the peel gives you more fiber, which is one reason a whole apple is a better choice than apple juice.
10. Whole-Grain Bread
No one said you had to give up bread altogether (unless, of course, it was your doctor). Whole-grain bread can absolutely belong in a healthy diet when the first ingredient is actually whole wheat or another whole grain. Just be careful with labels like “multigrain” or “honey wheat,” because they don’t always mean the bread is truly whole grain.
Though carbs aren’t automatically bad, some choices make it much harder to feel energized. With some good options out of the way, these are the carbs worth cutting back on when you want your meals to work harder for your health.
1. Sugary Breakfast Cereals
Many boxed breakfast cereals look harmless, but the boxes alone are like candy for the eyes—let alone what’s inside of them. Some are closer to dessert than a balanced morning meal. You may feel full for a short time, but that quick energy fades fast and leaves you reaching for another snack.
2. White Bread
If you’re going to have any loaf, white bread is probably the one to keep away from. It’s made with refined flour, which means much of the grain’s fiber and natural nutrients have been stripped away. If bread’s part of your daily routine, choosing a true whole-grain option usually gives your body more to work with.
3. Soda
Regular soda delivers sugar in liquid form, which makes it easy to drink a large amount without feeling satisfied. That added sugar also gives you a ton of added carbs. Cutting back can be one of the simplest ways to reduce both in your day.
4. Candy
Candy is one of the more obvious examples of a carb that offers sweetness without much nutrition. All our favorites, like gummy worms, jelly beans, sour belts, and hard candies, are mostly just sugar and color. The good news is that having candy occasionally isn’t the issue; however, a daily snack crowds out foods that actually support your energy.
5. Packaged Pastries
We all know what we’re getting with packaged pastries: refined flour, added sugar, and fats. Toaster pastries, honey buns, snack cakes, and frosted breakfast bars rarely keep you satisfied for long. They’re better saved as occasional treats.
6. White Rice Crackers
White rice crackers can seem light and sensible, but many are actually made from refined rice flour and salt. That means even seemingly healthy stuff, like plain rice cakes and crunchy rice snacks, lacks the fiber and protein that help make snacks more filling.
7. Sweetened Coffee Drinks
Even on a good day, sweetened coffee isn’t good for your health. Worst of all, some drinks contain more sugar than people expect, especially when syrups, whipped cream, and flavored toppings are involved. You don’t have to give them up altogether, but ordering it less sweet can make a major difference.
8. Doughnuts
We love doughnuts as much as the next snacker, but we also know that they’re made with refined flour and sugar. They’re then fried or glazed for extra richness! Eating one once in a while is different from making it a normal breakfast habit, especially since they don’t offer much fiber or protein.
9. Sweetened Yogurt Cups
Don’t let sweetened yogurt fool you; it comes with a surprising amount of added sugar. Plain yogurt with fresh fruit is usually a better choice when you want the benefits without the extra sugar load. It’s also a good way to make sure you get the exact flavor and amount of nutrients you want!
10. Frozen Waffles With Syrup
Frozen waffles can be convenient, but many are also made with refined flour. That means they become much less balanced once syrup is poured on top. A plate of regular toaster waffles gives you plenty of fast carbs without enough protein or fiber, so if you eat them, pairing them with eggs or plain Greek yogurt can make the meal less one-sided.
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