Believe it or not, there ARE healthy carbs to eat. These healthy carbs can even help you lose weight or maintain your weight. 

I feel like carbs have been a bit villanized and hopefully I can help change that. 

Carbs are not the enemy! Look at carbs, “healthy carbs,” that is, as your friend. 

Music to your ears? You can stop avoiding carbs, and I would go so far as to say how you should stop avoiding carbs. The key here is knowing which are those healthy carbs to eat and which ones are the ones that you want to try to limit.  

The goal of this whole post is to give you more clarity on carbs, the type of healthy carbs to add to your diet, and why. 

Hopefully, by the end of this read, you will have a better understanding and more confidence about what healthy carbs will help fuel your body and nourish it with all the good stuff, such as vitamins and minerals. And those carbs that are more dense. 

Not all carbs are created equal. 

That being said, I totally get it; it can be confusing which are the friendly carbs and which ones you want to limit or steer away from. There is so much chatter about carbs; some of this chatter has given carbs a bad rap.

I have heard anywhere from carbs making you fat to you should avoid carbs altogether. 

So, I get how, with so much info to weed through, it could leave you scratching your head as to whether you should not eat carbs or just some carbs, and if so, which ones.  

The healthy carbs to include in your diet are the complex carbs, and the carbs you want to limit are simple carbs. 

There are three main types of carbohydrates: starches, fiber, and sugars. 

I will share with you the three types of carbs and then give you examples of healthy carbs to eat under each category.  

Complex carbs are rich in vitamins, minerals, and fiber. They are what we call nutrient-dense foods. Nutrient-dense foods are those foods that are high in nutrients but relatively low in calories.  

Since complex carbohydrates are high in fiber, they tend to fill you with less and help you feel fuller. 

Remember, it’s not about eating less; it’s about eating more of the right foods and, in this case, healthy carbs. 

Adding more of these healthy carbs will help create a healthy, balanced diet. 

With all that being said, let’s dive into the three types of carbs and start with sugar. 

Not all sugar is bad, natural sugars, such as those found in fruits, are simple carbs and ones you can be friends with.

Added sugars are also simple carbohydrate and sugar you want to try to limit eating. Therefore thumbs up for natural sugars found in fruites and veggies and more of a thumbs down for added sugars.

Sugars are also called simple carbs because they are in the most basic form. They contain one or two sugar molecules, whereas complex carbs have three or more. 

These simple carbs are usually found in heavily processed and refined foods such as candy and cakes and sugary drinks such as sodas and fountain drinks. 

White rice and white pasta are also simple carbs vs. whole wheat pasta or brown rice. 

Simple carbs also include the kinds of sugar found naturally in fruits, vegetables, and dairy, such as milk and yogurt. The sugars or simple carbs in these foods differ from those in other simple carbs because they are natural sugars. 

Your body processes those foods and natural sugar differently than the sugars in processed and refined foods. 

Fruties and some veggies that fall under the simple carbs category are very beneficial to your body. 

Although considered simple carbs, these foods are rich in vitamins, minerals, and fiber and have many health benefits. 

Here is a list of healthy carbs to eat (fruits) that are sugar/simple carbs:

1. Strawberries
2. Blueberries
3. Raspberries
4. Watermelon
5. Cantaloupe
6. Grapes
7. Apples
8. Bananas
9. Mangos
10. Papayas
11. Peaches
12. Grapefruit
13. Oranges 
14. Cherries 
15. Kiwis 
16. Yogurt
17. Dairy such as milk, cottage cheese

Starches fall under the complex carbohydrates category and can be found in grains, legumes, and starchy vegetables like potatoes and corn. 

Starches include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn, and legumes, such as lentils, black beans, and chickpeas, to name a few. 

When choosing a healthy starch, I like to be mindful of what I choose. For example, a sweet potato has slightly more health benefits than a white potato. 

Another example would be choosing sprouted whole-grain bread over white bread that has been heavily processed. 

The whole grain sprouted bread that is high in fiber, has no added sugar, is rich in vitamins, and is nutrient-dense is Ezikial bread. 

Other great options of bread rich in vitamins and minerals are multigrain, oat, sourdough, flaxseed, and rye bread, to name a few. These breads are also high in fiber.

Healthy Starches:

1. Sweet potatoes
2. Brown rice
3. Quinoa
4. Farro
5. Lentils 
6. Oats 
7. Chickpeas
8. Black beans
9. Kidney beans
10. Kale
11. Spinach
12. Brocolli
13. Cauliflower
14. Asparagus
15. Beets
16. Celery
17. Carrots
18. Squash (yellow, butternut, acorn)
19. Zucchini
20. Brussels sprouts 
21. Okra 
22. Green beans 
23. Corn
24. Leeks 
25. Bell peppers (yellow, green, red)

Fiber is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. 

Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. 

Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

Foods high in fiber

1. Beans
2. Avocado 
3. Barley 
4. Oats
5. Almonds
6. Apples 
7. Pears
8. Lentils 
9. Chia seeds
10. Split peas
11. Acorn squash
12. Brussel sprouts 
13. Raspberries 
14. Artichoke 
15. Sweet potatoes

Let me say this to give you more clarity on what healthy carbs to eat. 

When eating grains, choose mostly whole grains and not refined grains. 

Opt for whole grains, like whole-wheat bread, brown rice, cornmeal, and oatmeal (rolled, not instant).

Instant oatmeal tends to have a lot of added sugars, aka simple carbs.

If you want to add sweetness, try adding fruit with natural sugars. Berries are an excellent topping for oats. If that sounds good to you, check out my overnight oats recipe. 

Keep an eye out for added sugars in yogurt as well. Just like oats, be mindful and read the nutrient label. 

Opt for plain Greek yogurt and add some oats and even berries for a hint of sweetness and added nutrients.  

Try to be food label mindful to help figure out whether a product has a lot of added ingredients, such as artificial sweeteners or sugar. 

Next time you buy bread, I encourage you to check out the nutrient label. You will begin to notice that some breads have added sugar in them while others, like whole sprouted grain bread like Ezekiel bread, do not have added sugar.

Refined grains are foods that have had some parts of the grains removed. This also removes some of the nutrients that are good for your health. 

Here are some Tips:

• Eat foods with lots of fiber. The nutrition facts lable on the back of food packages tell you how much fiber a product has.
• Try to avoid foods that have a lot of added sugar. These foods can have many calories but little nutrition. Overeating added sugar raises your blood sugar and can make you gain weight.

I hope this has been helpful to you. From my heart to yours, wishing you healthy eating.