Healthy Carbohydrates

These are low in calories but high in fiber and nutrients:

• Sweet potatoes
   
• Carrots
   
• Beets
   
• Butternut squash
   
• Peas
   
• Corn
   
• Broccoli
   
• Cauliflower
   

Natural sugars, fiber, antioxidants — nature’s candy:

• Berries (blueberries, strawberries, raspberries)
   
• Apples
   
• Bananas
   
• Pears
   
• Oranges
   
• Grapes
   
• Mangoes (moderation if watching sugar)
   

Unprocessed or minimally processed grains = slow-burning fuel:

• Oats (especially steel-cut or rolled)
   
• Quinoa
   
• Brown rice
   
• Barley
   
• Bulgur
   
• Farro
   
• Millet
   
• Whole grain bread/pasta
   

Packed with carbs, protein, and fiber:

• Lentils
   
• Chickpeas
   
• Black beans
   
• Kidney beans
   
• Pinto beans
   
• Peas
   

Great for energy and satisfaction:

• Sweet potatoes
   
• Yams
   
• Potatoes (especially with skin on)
   
• Taro
   
• Cassava
   

If you’re looking to build meals or snacks:

• Hummus (chickpeas)
   
• Popcorn (air-popped, not drenched in butter)
   
• Whole grain crackers
   
• Homemade granola (watch the sugar)
   

• Fiber is key: Aim for carbs with fiber — they digest slower and help manage blood sugar.
   
• Color = nutrients: The more colorful your plate, the better the variety of vitamins and antioxidants.
   
• Pair with protein/fat: To stay full longer and avoid blood sugar spikes.
   

Now, with this foundation, your imagination’s the only limit. Whether you're making a grain bowl, blending a smoothie, baking something hearty, or building a plate — you've got real options.

Want some creative meal ideas using these? Click button at top of page.