10 Carbs You Can Eat Without the Guilt

Carbs often get a bad reputation, but the truth is that they are an essential part of a balanced diet. The key is to choose healthy, nutrient-dense options that provide energy, fibre, and essential nutrients. Ahead are ten carbs that are great for your diet, why they’re good for you, and how to incorporate them into your meals.

1. Oats

Oats are a fantastic source of complex carbohydrates, rich in fibre and protein. They’re especially high in beta-glucan, a type of soluble fibre that can help lower cholesterol levels. Enjoy oats as a hearty breakfast porridge or add them to smoothies and baked goods for a nutritious boost.

2. Sweet Potatoes

Sweet potatoes are a powerhouse of vitamins and minerals, including vitamin A and potassium. They have a lower glycaemic index compared to regular potatoes, making them a great option for maintaining stable blood sugar levels. Roast them, mash them, or bake them for a delicious and versatile side dish.

3. Quinoa

Quinoa is a nutrient-dense seed that behaves like a grain. It’s gluten-free and contains all nine essential amino acids, making it a complete protein. Quinoa is an excellent substitute for rice or couscous and works well in salads, soups, or as a side dish.

4. Brown Rice

Unlike white rice, brown rice retains its bran and germ, providing more fibre and essential nutrients like magnesium and B vitamins. It’s a great source of energy and pairs well with stir-fries, curries, or as a base for grain bowls.

5. Whole Wheat Bread

Whole wheat bread offers more fibre and nutrients compared to white bread, thanks to the presence of the entire grain kernel. Look for bread with minimal added sugar and whole wheat as the first ingredient. Enjoy it as toast, sandwiches, or a base for avocado toast.

6. Lentils

Lentils are not only rich in protein but also provide a significant amount of complex carbohydrates and fibre. They are great for heart health and help keep you full for longer. Use lentils in soups, stews, or as a base for vegetarian burgers.

7. Chickpeas

Chickpeas, or garbanzo beans, are a versatile legume that’s high in protein, fibre, and slow-digesting carbs. They make an excellent addition to salads, curries, and hummus. Roasted chickpeas also serve as a crunchy snack that keeps you feeling satisfied.

8. Barley

Barley is an ancient grain that’s high in fibre, particularly beta-glucan, which can support heart health. Its chewy texture makes it perfect for adding to soups, stews, or even as a base for grain salads. Barley is also great for making risotto-like dishes.

9. Bananas

Bananas are a quick and easy source of natural sugars and carbohydrates, making them ideal for a pre-workout snack. They’re rich in potassium, which helps maintain healthy blood pressure levels. Enjoy bananas on their own, in smoothies, or sliced over cereal.

10. Butternut Squash

Butternut squash is a sweet and hearty vegetable that’s packed with complex carbs and vitamins like vitamin C and beta-carotene. It’s a great addition to soups, casseroles, or simply roasted as a side dish. Butternut squash is perfect for adding a touch of natural sweetness to any meal.