Why Do We Need Carbs?
Before diving into which carbs should fill our plates, it’s essential to understand why carbohydrates are important in the first place.
Carbohydrates, commonly known as carbs, are the body’s preferred source of energy. Without enough carbs in your diet, you might feel fatigued, experience digestive problems, and even develop bad breath.
Read Also: 6 Vegetables High In Protein
Additionally, avoiding carbs can lead to nutrient deficiencies. Research shows that people following low-carb diets may not get enough essential nutrients like thiamine, vitamin C, and folate.
Fiber, a type of carbohydrate, is especially known for its health benefits. Since it isn’t fully digestible, fiber passes through the digestive system, helping to regulate bowel movements, promote feelings of fullness, and support a healthy gut microbiome and heart health.
7 Carbs You Should Eat Every Week
Among the many carb options available, here are seven you should include in your diet each week to support your health, meet nutritional needs, and keep your energy levels steady.
1. Sweet Potatoes
These naturally sweet tubers are a nutritional powerhouse.
A single medium sweet potato provides over 150% of your daily vitamin A needs, which is essential for skin, immune, and eye health.
Eating the skin boosts your fiber intake, too.
Sweet potatoes make a nutritious side dish, but they can also be a satisfying breakfast when topped with nut butter, cinnamon, and granola. 2. Dairy Milk
Milk is an excellent source of healthy carbs, along with protein, calcium, and magnesium, all vital for bone health.
If you’re lactose intolerant, lactose-free options can still provide these benefits.
3. Black Beans
Black beans (or any beans) are nutrient-dense, offering plant-based protein, fiber, and antioxidants.
They’re an affordable and delicious carb to add to meals.
4. Oats
Oats are a rich source of prebiotic fiber, which helps fuel the beneficial bacteria in your gut.
They also contain beta-glucan, a type of soluble fiber that may help reduce LDL (“bad”) cholesterol and support heart health.
5. Bananas
Bananas are a convenient, affordable, and delicious source of carbs, perfect for maintaining energy throughout the day.
Slightly underripe bananas contain resistant starch, a prebiotic fiber that supports gut health, while ripe bananas offer plenty of fiber and nutrients.
6. Apples
Apples are a fantastic carb to add to your diet, especially if you eat the skin, which is packed with fiber, vitamin C, and copper.
Apples also contain quercetin, an antioxidant that may support brain health, and heart-healthy soluble and prebiotic fiber that promotes gut health.
Snack on apples whole or slice them into a salad for a nutritious boost.
7. Brown Rice
Though rice has received some criticism, it’s a highly nutritious grain.
Brown rice provides protein, fiber, and various vitamins and minerals.
Half a cup of cooked brown rice contains about 120 calories, 2 grams of fiber, 3 grams of protein, and 25 grams of healthy carbs.
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