5 Healthy Carbs You Can Eat Every Day

Are you having a hard time choosing which carbohydrates to eat to maintain good health? It’s ok, we have the answer! Here are 5 healthy carbs you can eat daily, regardless of your goals.

Learn more about improving your health:

• What are Macronutrients? Starting a Healthy Diet
• How Much Water You Should Be Drinking Daily
• 5 Healthy High-Fat Foods That You Can Eat
• Protein Intake Benefits And How Much You Should Eat
• 4 Supplements That Help to Build Muscle Mass
• 8 Steps to Stick to a Healthy Diet

Why are carbs important to my diet?

Carbs are the primary energy source for your body. You should never go on crazy diets that drastically cut carbohydrates or reduce intake. You may experience weakness and unwellness and may have side effects such as bad mood, and hair loss, among others.

According to The Food and Nutrition Board of the Institutes of Medicine (IOM), carbs can range from 45% to 65% of the daily calorie intake. Using this calculator, you can estimate how many calories you should eat daily. Have in mind that such estimations will never be as efficient as a nutritionist’s, but it can help you to start working on your diet to get healthier. A professional can plan your diet with much more efficiency than general recommendations, which can help you achieve your goals faster.

5 healthy carbs you can add to your diet

Eating carbohydrates is not difficult, but choosing the right carbs – with good levels of sugar, fat, or gluten, for example – can become overwhelming. Our main goal is to share accessible, nutritious, and beneficial carbohydrates with your diet regardless of your goals. Let’s go!

1. Sweet potatoes (cooked, baked in skin)

Sweet Potatoes are one of our favourites because it’s tasty and it has several health benefits. One of them is boosting your immunity since a 100g serving provides 19.6 mg of Vitamin C.

It is also an excellent source of beta-carotene – a powerful antioxidant converted into Vitamin A. Antioxidants can help to prevent cellular damage and reduce the risk of several types of cancer.

Here are some of the nutritional facts:

100g Serving	90 kcal
Carbs	20.7g
Sugars	6.5g
Fiber	3.3g
Fat	0.2g
Protein	2.0g

2. Quinoa (cooked)

Quinoa can be considered a superfood because, besides the carbs, it is also a complete protein source, containing all the essential amino acids. It’s also rich in fiber, which maintains the proper functioning of the intestine.

In addition, quinoa is also gluten-free, has a low glycemic index (good for blood sugar control), and it’s high in antioxidants and essential minerals like Iron and Magnesium.

Here are some of the nutritional facts:

100g Serving	120 kcal
Carbs	20.7g
Sugars	0.9g
Fiber	2.8g
Fat	1.9g
Protein	4.4g

3. Oats (raw)

Oat is another good option, and you can have it for breakfast. It is another food rich in protein, antioxidants, and essential vitamins and minerals such as Magnesium, Zinc, Iron, Potassium, and Vitamin B6. It’s cost-effective, and you can incorporate it into your diet differently.

I blended it with milk, banana, peanut butter, and whey protein when I was bulking. Besides being a complete meal, it was delicious!

Here are some of the nutritional facts:

100g Serving	307 kcal
Carbs	55g
Sugars	0.8g
Fiber	8.2g
Fat	5.3g
Protein	11g

4. White rice (boiled)

I chose white rice and not brown rice for the simple fact that it is easier to eat. Brown rice is high in fibre, so it can be challenging to eat daily, especially if you need to consume large amounts.

White rice is an excellent resource because it’s easy to cook and highly versatile – you can mix anything to add flavour. It is rich in carbohydrates and an excellent quick energy source. It’s also gluten-free and easy to digest.

Here are some of the nutritional facts:

100g Serving	120 kcal
Carbs	28g
Sugars	0.1g
Fiber	0.4g
Fat	0.3g
Protein	2.7g

5. Chickpeas (cooked)

Chickpeas are high in fibre, so you’ll feel fuller whenever you eat them. This makes chickpeas great for helping with weight control.

It has a low glycemic index (good for controlling blood sugar), and can help lower cholesterol and reduce cancer risk. It is essential to mention that all of these benefits can be found in raw food, not canned.

Here are some of the nutritional facts:

100g Serving	164 kcal
Carbs	27.4g
Sugars	4.8g
Fibre	7.6g
Fat	2.6g
Protein	8.9g

Final considerations on healthy carbs and tips to improve your diet

Obviously, there are several good sources of carbohydrates, but these are some of the options anyone can access. Most importantly, they are an excellent option to replace heavy carbohydrates (like bread and pasta) with alternatives that can be just as tasty and won’t make you hungry.

You must be open to experimenting and using your creativity when cooking! These are two golden rules: a consistent diet assumes you will eat often and healthily. Use different spices, but avoid using too much salt or oil.

The final tip is that you allow yourself to make mistakes. Regarding carbohydrates, sometimes it’s impossible to resist to bread or good pasta. We are all human! You can also consume these foods, but watch out for the calories! Usually, bread and pasta are full of oil, salt, and sugar, so it may be a good idea to start working to reduce the consumption of such foods.