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10 Healthiest Carbs You Should Be Eating, According to a Dietitian

10 Healthiest Carbs You Should Be Eating, According to a Dietitian


“Tell me what you eat, and I will tell you who you are.” – Jean Anthelme Brillat-Savarin


Published by Lauren Manaker M.S., RDN, LD, CLEC



Carbohydrates – even healthy carbs – have been deemed a weight-gain culprit by many trendy diets. But carbohydrates are the body’s primary fuel source. By eliminating this micronutrient from your diet, you also run the risk of feeling sluggish, having heart health challenges and even increasing your risk of certain cancers, according to a 2021 review article published in Frontiers in Nutrition.  

How to Include Carbs in a Healthy Diet

Despite what many trendy diets suggest, carbs should be included in your diet if you are trying to support health. The 2020-2025 Dietary Guidelines for Americans recommends that most Americans have 45% to 65% of their total daily calories coming from carbs. So, if you are eating 2,000 calories a day, then you should be eating about 900 to 1,300 calories a day in carbs. This translates to about 225 to 325 grams of carbohydrates a day – hardly a low-carb diet.

Choosing healthy, whole-food carbs is essential to helping you body feel satisfied, keeping your bowel movements regular, maintaining a healthy blood sugar level and reducing your risk of developing certain diseases. These benefits are from the fiber, antioxidants, vitamins and minerals in whole-food carbs.

The Dietary Guidelines offer some guidance when navigating carb choices:

  • Grains: Both enriched and whole grains play a key role in healthy dietary patterns and diet quality. As such, half or more of the grain choices should be whole grains, with the remaining being from enriched sources. Generally speaking, people should aim for 6-ounce equivalents per day of grains.
  • Fruit: Rich in important nutrients, two servings of fruit should be eaten every day. Fruit can be consumed in its fresh form, but it can also be enjoyed in other forms, like frozen and dried, a long as sugar and salt are not included.
  • Vegetables: 2½ cups of vegetables should be consumed every day. While nonstarchy veggies should make up the bulk of the vegetable choices in a diet, starchy vegetables, beans, peas, and lentils are an important part of a balanced diet as well.
  • Dairy: 3 dairy cup-equivalents should be eaten every day according to the guidelines. While not all dairy foods are rich in carbohydrates, foods like milk and yogurt contain lactose and, therefore, are considered a carbohydrate.
  • Food with Added Sugars: Food and beverages high in calories from added sugars should be limited. This includes candies, cakes, sodas, and other sweet treats.  

The type of carbs you choose can make a big difference in your health and how you feel. Choose complex carbohydrates that are filled with fiber and nutrients, and spread them throughout the day to keep your energy and mood up.

10 Healthiest Carbs

Here are 10 that get accolades in the nutrition department. But among all the choices, some are healthier than others.

  • Quinoa – Quinoa contains natural carbohydrates along with satisfying fiber and good-for-you antioxidants.
  • Oats – Oats naturally contain carbohydrates along with both soluble and insoluble fiber to support many factors of our health. It has proven cholesterol-lowering and anti-diabetes effects, per a 2021 review in the journal Foods.
  • Strawberries – Naturally sweet and low in calories, strawberries are a fantastic fruit to help satisfy your sweet tooth.
  • Black Beans – Opting for darker beans – like black beans and red kidney beans – may result in lower LDL (“bad”) cholesterol concentrations after a meal and support healthy blood pressure, according to a 2021 study in Nutrition, Metabolism & Cardiovascular Diseases.
  • Pasta – Focus on sticking to appropriate portion sizes and combining the pasta with vegetables, lean proteins, healthy fats and other good-for-you additions.
  • Lentils – Lentils are a carb source that is also chock-full of other important nutrients like protein and fiber. These little legumes are also a natural source of iron, magnesium, vitamin B6 and lots of other important nutrients – and they are super versatile.  
  • Milk – Milk naturally contains carbohydrates along with protein and important vitamins and minerals like calcium and magnesium, a glass of this classic beverage is one of the healthiest carb sources you can find.
  • Sorghum – Sorghum is an ancient grain that is a popular staple in parts of Africa and Australia, but it’s consumed in other parts of the world too. Like quinoa, sorghum naturally contains fiber and antioxidants and is gluten-free.
  • Pears – Pears give your body a boost of natural carbohydrates along with fiber, antioxidants, vitamins and minerals.
  • Sweet Potatoes – Believe it or not, all potatoes are great additions to a healthy diet, as long as they are not fried or loaded with salt, sugar, or other ingredients that should be limited. Sweet potatoes, in particular, are jam-packed with beta-carotene, which can support a healthy immune system.

© Lauren Manaker M.S., RDN, LD, CLEC . All Rights Reserved.