6 Best Healthy Carbs to Fuel Your Body Without the Crash

While carbs often get a bad reputation, there are many benefits to consuming healthy carbs. Certain carbohydrate-rich foods can fuel your body with lots of nutrients and energy to get you through the day. These foods may contain either simple or complex carbohydrates, both of which you need for healthy eating. So, if you want to enhance your food intake, try out these six delicious options full of healthy carbs.

6. Oats

Starting our list of healthy carbs is oats. A half cup of dried rolled oats has 150 calories, three grams of fat, four grams of fiber, and five grams of protein. The trio of nutrients, fat, fiber, and protein, helps you feel full for longer. Usually, you can find rolled oats in hot oatmeal or overnight oats, but they can be incorporated into cookie or pancake batter to boost your nutrition.

5. Milk

Fifth on our list of healthy carbs is milk. This also includes other dairy products like yogurt and cottage cheese. All of these contain lactose, a type of sugar. For milk specifically, one cup has 13 essential nutrients, including calcium, vitamin D, and potassium. You can drink milk straight, or add it to a healthy bowl of cereal to start your morning off right.

4. Lentils

Next up on our list of healthy carbs are lentils. While there are a variety of lentils, one cup usually yields around 230 calories. This means that one serving will provide you with half the daily recommended amount of fiber. Lentils also provide a good source of protein and healthy fat to keep you full all day. Plus, if you need to lower cholesterol, the soluble fiber in lentils can help with that.

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3. Black Beans

Rounding out the top three healthy carbs on our list is black beans. While all types of beans have health benefits, a half cup of cooked black beans has 110 calories and eight grams each of fiber and protein. Those who enjoy beans and add them to their diet often can reap additional health benefits, including supporting cardiovascular, metabolic, and colon health.

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2. Bananas

Second on our list of healthy carbs are bananas. Fruits are often a good source of simple carbs and can help stave your sweet tooth cravings. This is due to fructose, which bananas have, balanced with fiber, water, vitamins, and minerals for a health punch. Bananas are a great way to get quick energy and can be eaten alone or mixed with other dishes.

1. Sweet Potatoes

Finishing our list of healthy carbs is a well-known superfood: sweet potatoes. Cooked sweet potatoes contain 21% carbs, 2% protein, and a small amount of fat. But don’t discount the coloring, with the intense orange color signaling they are full of beta carotene, the precursor to vitamin A, which is essential for vision and a healthy immune system. Other nutrients include vitamin C, manganese, and vitamin B6.