16 Healthy Carbs to Include in Your Daily Diet - Stay Fuller for Longer
According to a registered dietician
Carbohydrates have got a bit of a bad rap, over the years, with certain diet plans dragging them through the dirt and deeming them a unnecessary food group.
But, let's get real. They're a) delicious and b) nutritionally-speaking, essential for the body to function, as one of the three main macronutrient groups (alongside protein and fat). Carbs are your body's main source of energy and the brain's preferred source of fuel to function, says registered dietician Ruth Harvey (@podandpeanutrition).
And that's not all. Carbohydrates are needed to build and maintain muscle mass; are an essential source of fibre and are beneficial to gut bacteria, too.
Once in the body, carbs are broken down into glucose (also known as sugar) and used as a source of energy when we exercise. And if you cut your carb intake? 'Overly restricting carbohydrates can lead to poor mood, lack of concentration, and tiredness. Studies have found a low carbohydrate diet risks being low in fibre, causing constipation, and nutrients such as phosphorous, selenium and magnesium', shares Ruth.
So what are the best healthy carbs to stock your fridge and cupboards with and what are the nutrition stats of each? We have, as always, done the hard work for you. Here, Ruth shares her 16 favourite healthy carbohydrate sources for slow and steady energy release, that are guaranteed not to spike your blood sugar levels and won't leave you reaching for sugar-packed snacks come 11am.
Get friendly with the entire list - eating a variety of sources of carbs in your diet is key to hit your micronutrients as well as your macronutrients.
Granary breads
Macros: A slice of Hovis Granary bread has 4.5g protein, 19.2g carbs and 0.9g fat.
Nutrition wins: High in fibre and slow-release carbohydrates that will keep you fuller for longer. Plus, they have a lower GI (how quickly each food affects your blood sugar (glucose) level) than wholemeal bread, with the seeds adding both flavour and nutrients.
Sourdough breads
Macros: A slice of sourdough bread has 4g protein, 22g carbs and 2g fat.
Nutrition wins: The sourdough fermentation process involves lactic acid, which makes the bread and its vitamins and minerals easier for the body to digest.
Oats
Macros: 5.2g protein, 30g carbs, 3.5g fat per 50g serving.
Nutrition wins: Offering slow release energy from the oats, porridge offers an antioxidant-rich breakfast option that is also high in the soluble fibre beta-glucan, which research has linked to lower cholesterol and blood pressure.
Quinoa
Macros: 4g protein, 21g carbs: 21g and 2g fat per cooked 100g serving.
Nutrition wins: One of the highest protein grains, quinoa is a simple and easy ingredient great for salads, stews, porridge and baking. Get creative—it's tasty in most dishes.
Butternut Squash
Macros: 1g protein, 6g carbs: 6g and 0g fat per 50g serving.
Nutrition wins: This root veg is a great source of fibre and potassium but also a versatile lunch or dinner ingredient, too. Try topping a pie as sweeter potato alternative or roasting as a side. Delicious.
Basmati Rice
Macros: 5g protein, 46g carbs: 46g and 1g fat per 60g serving.
Nutrition wins: Rice may not be the first thing you think of when racking your brains for healthy carbs, but it's full of vitamins and minerals like zinc, calcium, potassium and magnesium. Plus, this white rice grain has a lower GI than many other varieties.
Wholewheat Pasta
Macros: 12g protein, 67g carbs and 1g fat per 100g serving.
Nutrition wins: While white pasta is stripped of most of its nutrients in the production process, wholewheat retains many of its nutrients, including fibre, iron, magnesium, and zinc. Fun fact: did you know that all types of pastas are low GI if not over-cooked?
Oat Cakes
Macros: 1g protein, 8g carbs and 2g fat per oat cakes.
Nutrition wins: High in fibre and minerals, oat cakes are powerhouses for maintaining energy levels throughout the day.
Soba Noodles
Macros: 12g protein, 70g carbs, 1g fat per 100g serving.
Nutrition wins: Made from buckwheat, these noodles are great for helping to boost the variety of grains in your diet.
Red Kidney Beans
Macros: 7g protein, 12g carbs and 1g fat per 50g serving.
Nutrition wins: A great source of both protein and carbohydrates, beans are also gut-microbiome friendly. Win, win.
Lentils
Macros: 13g protein, 30g carbs, 1g fat per 50g serving.
Nutrition wins: Lentils, like kidney beans, are high in protein and carbs, offering a nutrition double win. Plus, they've got high iron, folate and polyphenols levels, too, found to be important in reducing heart disease risk factors.
Here's how to cook lentils and best lentil recipes to try.
Sweet Potatoes
Macros: 4g protein, 41.4g carbs, 0.2g fat per 200g of sweet potato
Nutrition wins: A root vegetable, sweet potatoes are originally from South and central America and have been dubbed nutrition 'superfoods' thanks to their high fibre, vitamin and mineral count. A portion will provide you with iron, calcium, selenium, vitamin B and vitamin C. Not bad.
Bananas
Macros: 1.3g protein, 27g carbs, 0.4g fat per medium banana
Nutrition wins: Bananas are powerhouses of potassium: did you know that a medium sized banana contains 9% of your recommended daily intake? They contain minimal fat and protein but are very high in carbohydrates and water, making them the ideal pre-run snack. Training for a longer race right now? Read up on WH's guide to a marathon training diet.
Teff
Macros: 12.8g protein, 70.6g carbs, 2.3g fat per 100g uncooked teff
Nutrition wins: An ancient seed, teff is high in fibre, gluten free, and a good source of minerals like calcium, iron, copper, magnesium, manganese, phosphorus, potassium and zinc. Win, win.
Chickpeas
Macros: 19g protein, 61g carbs, 6g fat per 100g of chickpeas
Nutrition wins: Aside from the fact that chickpeas are absolutely delicious when oven roasted with a little salt, pepper and olive oil, the legume has a low GI, meaning they help to control a stable blood sugar level, plus are high in fibre (in particular raffinose, a soluble dietary fibre digested slowly by the gut).
This means they're great for making your bowel movements more regular. No, not glam, but good for you (and your poo). That's your gut health, sorted.
Apples
Macros: 0.3g protein, 13.8g carb, 0.2g fat per medium apple
Nutrition wins: You know the saying—an apple a day keeps the doctor away. But did you know that an apple is mainly all carbohydrate? Like bananas, it contains minimal fat and protein and high carb levels, meaning it's a great source of energy, as well as vitamins, antioxidants and fibre.
Ally is a contributing food journalist with over four years digital experience, plus a freelance food stylist, having worked backstage at many a BBC Good Food Show. Her career highlight? Winning Rude Health’s porridge championships two years in a row.
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