The 8 Healthiest Carbs You Can Eat

Carbs are often associated with increased risk of diabetes and heart disease, as well as weight gain. But not every carbohydrate is made equal. Simple, refined carbohydrates include table sugar, syrups, candies, white flour, and baked goods. 


One of the healthiest whole-grain carbohydrates is oats, which are great for breakfast or any time of the day. In Europe, this nutritious carb has five different approved health claims that address blood sugar regulation, heart health, and other topics. 

Sweet Potatoes

Sweet potatoes are high in potassium, antioxidants, fiber, B vitamins, and vitamins A (beta-carotene) and C. They are a great, healthful carbohydrate that can be enjoyed in a variety of ways all year long.

Whole Wheat Pearl Couscous

Originally from North Africa, couscous has gained popularity as a nutritious grain all over the world. Traditionally made from durum wheat, couscous is a good source of selenium and plant-based protein.

Brown Rice

Compared to more refined white rice, this whole grain contains more fiber, vitamins, minerals, and other bioactive substances. A half-cup serving of brown rice has around 120 calories, 2 grams of fiber, and 3 grams of protein.

100% Whole Grain Bread

Compared to more refined white bread, whole grain bread has more dietary fiber, vitamins, and minerals because it still contains the nutrient-rich bran, germ, and endosperm.


Strawberries are a real superfood, full of fiber, potassium, folate, vitamin C, and healthy antioxidants. The red-hued berries also contain a number of bioactive flavonoids that have been shown to help prevent obesity, type 2 diabetes, and other chronic diseases.


According to research, blueberries can help maintain mental acuity as you age, which is why they are frequently regarded as a food that enhances cognition.


Antioxidants, especially quercetin and anthocyanins, which have been connected to anti-inflammatory and anti-cancer effects, are abundant in these colorful berries. 

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