Carbs That Are Your Friends: 7 Foods That Are Better Than You Think

Carbs have been blamed for almost everything, from an expanding waistline to the afternoon slump. Yet some of the most nutritious foods on the planet are, in fact, rich in carbohydrates. The real question isn't whether you eat carbs, but which ones. Choose well, and your plate also gets fiber, vitamins, minerals and protective plant compounds that many refined foods simply don't offer.

Take Dwayne "The Rock" Johnson, one of the most muscular actors in Hollywood. You might expect a man with his physique to avoid carbs entirely, but the opposite is true. As Healthline's breakdown of his diet describes, complex carbohydrates such as oatmeal, rice, sweet potatoes and baked potatoes are among his everyday staples, served alongside lean protein and vegetables. His typical day reportedly starts with a big bowl of oatmeal, and sweet potato shows up again a few hours later. Few of us train like him, and his portions are far larger than an average person needs, but his menu shows something important: well-chosen carbs can be a reliable source of steady energy.

Readers often tell us the same story on a smaller scale. One reader shared that after years of "carb fear," she swapped white bread and sugary cereals for oats, sweet potatoes and fruit. She didn't count anything, but she noticed she stayed full longer between meals and had fewer cravings in the afternoon. Experiences like hers aren't scientific proof, but they match what nutrition experts have long said about the difference between refined and whole-food carbohydrates.

If you want a refresher on the basics, read The Role of Carbohydrates in a Healthy Diet. The Harvard T.H. Chan School of Public Health also points out that the quality of carbohydrates matters more than their quantity alone, with whole grains, vegetables, fruits and legumes at the top of the list.

Here are seven carbohydrate-rich foods that deserve a place on your plate.

1. Sweet Potatoes

Regular potatoes are full of carbohydrates and comparatively modest in other nutrients (although, eaten with the skin, they still provide potassium and some fiber). Sweet potatoes, with their characteristic orange color, are a different story. That color comes from beta-carotene, which the body converts into vitamin A. Sweet potatoes also contain vitamins C and B6, as well as copper, potassium and fiber. According to Food Smart Colorado at Colorado State University, one medium sweet potato provides more than the full daily value of vitamin A and around a third of daily vitamin C.

The carbohydrates in sweet potatoes aren't "healing," but they come packaged with far more useful nutrients than many other starchy sides. Nutrition values for different varieties can be checked in the USDA FoodData Central database.

Nutritionist's tip: Bake or roast them with the skin on and season with a little olive oil, cinnamon or cumin instead of sugar and butter. Boiled sweet potatoes generally have a gentler effect on blood sugar than baked ones.

2. Quinoa

Quinoa is often called one of the healthiest "grains" in the world, and many people even consider it a superfood. Botanically, it's actually a seed, a pseudo-cereal related to spinach and beets. It is rich in protein, fiber, iron and magnesium, and it is one of the few plant foods that contains all nine essential amino acids. The Food and Agriculture Organization of the United Nations (FAO) declared 2013 the International Year of Quinoa precisely because of its nutritional value. A cup of cooked quinoa provides roughly 8 grams of protein and about 5 grams of fiber.

If you need energy that lasts, quinoa is an excellent choice. Thanks to its combination of carbohydrates, protein and fiber, it tends to release energy more gradually than refined grains. It is also naturally gluten-free.

Nutritionist's tip: Always rinse quinoa before cooking. Its natural coating (saponins) can give it a bitter, soapy taste.

3. Popcorn

If you make it yourself at home the old-fashioned way, without a microwave bag and without heavy toppings, you'll get one of the healthiest snacks around. Plain popcorn is a whole grain, relatively low in calories per cup, high in fiber, and easy to enjoy in a satisfying portion.

It even contains a surprising amount of antioxidants. Researchers at the University of Scranton, led by chemist Joe Vinson, presented findings to the American Chemical Society showing that popcorn hulls are rich in polyphenols. Because popcorn contains very little water, these compounds are more concentrated than in fresh fruits and vegetables, gram for gram. That doesn't mean popcorn should replace fruit and vegetables, which offer vitamins and other nutrients popcorn lacks, but it does make it a better snack than its reputation suggests. We explored this surprising comparison in more detail in Popcorn Beats Apples, and Sugar Beats Honey: 8 Nutrition Face-Offs That Flip Everything You Thought You Knew.

Nutritionist's tip: Air-pop it or use just a teaspoon of oil, then season with a pinch of salt, smoked paprika, nutritional yeast or cinnamon. Butter-drenched cinema popcorn is a very different food.

4. Apples

Apples are among the fruits that contain a fair amount of carbohydrates, but they also offer plenty of nutrients. They contain polyphenols and flavonoids, plant compounds that researchers continue to study for their possible role in supporting heart health and the body's natural defenses. Apples are also a good source of pectin, a soluble fiber, most of which sits in and just under the skin, so it's worth eating them unpeeled.

There is one thing to keep in mind. Apples have regularly appeared on the "Dirty Dozen" list published by the Environmental Working Group (EWG), which ranks produce by pesticide residues. Most residues found in testing are within legal limits, but if you want to reduce your exposure, choose organically grown apples when you can and always wash conventional ones thoroughly under running water.

Nutritionist's tip: Pair apple slices with a spoonful of nut butter or a handful of nuts. The added protein and fat make the snack more filling.

5. Barley

Barley is also rich in fiber and contains manganese and molybdenum, as well as carbohydrates that belong firmly in the "healthy carbs" category. Barley is especially rich in beta-glucan, the same type of soluble fiber found in oats. The European Food Safety Authority (EFSA) has evaluated beta-glucans from oats and barley in relation to maintaining normal blood cholesterol levels, and the U.S. Food and Drug Administration (FDA) allows a heart-health claim for soluble fiber from whole oat and barley sources as part of a diet low in saturated fat and cholesterol.

Barley is prepared the same way as rice. It's best if you soak it in water the day before, which shortens the cooking time and gives it a softer, creamier texture. It works beautifully in soups, stews, risotto-style dishes and grain salads.

Nutritionist's tip: Hulled barley keeps more of its bran and fiber than pearl barley, although pearl barley cooks faster. Barley contains gluten, so it isn't suitable for people with celiac disease.

6. Oats

Oats also belong in the category of healthy whole grains. They contain protein, fiber and iron, provided you choose them plain, without additives and added sugar. Less processed oats, such as rolled or steel-cut oats, generally have a low to medium glycemic index, which means they tend to raise blood sugar more gradually. You can compare values in the University of Sydney Glycemic Index database. For this reason, plain oats are often recommended as part of a balanced diet for people who are watching their blood sugar, although anyone managing diabetes should follow the guidance of their doctor or dietitian, and the American Diabetes Association offers helpful general resources. Instant flavored oatmeal packets are a different story, as they are often more processed and sweetened.

Oats are best cooked in water or lower-fat milk. Sweeten them only with honey, maple syrup, stevia or dried fruit, and use these in moderation. They're especially good combined with cinnamon, bananas, vanilla or raisins. For more ideas on choosing carbohydrates wisely, see 7 healthy carbohydrates you can eat without worry.

Nutritionist's tip: Try overnight oats. Mix rolled oats with milk or yogurt, add cinnamon and fruit, and leave them in the fridge overnight for a ready-made breakfast.

7. Pumpkins and Winter Squash

Pumpkins are vegetables that get most of their calories from carbohydrates, and they are rich in vitamin A (from beta-carotene), vitamin C and vitamin B6. Although carbohydrates make up the vast majority of a pumpkin's calories, pumpkin is mostly water, so a generous portion is still relatively light in calories. That's why pumpkins still rank among the most nutritious and versatile vegetables you can buy, especially in autumn.

Nutritionist's tip: Don't throw away the seeds. Roasted pumpkin seeds are a tasty source of protein, magnesium and zinc. And when choosing pumpkin dishes, keep in mind that a pumpkin spice latte or pumpkin pie is far more about sugar than about the vegetable itself.

The Bottom Line

Carbohydrates are not the enemy. The difference lies in choosing foods that bring something extra: fiber, vitamins, minerals and protective plant compounds. Sweet potatoes, quinoa, homemade popcorn, apples, barley, oats and pumpkins all show that "carbs" and "nutritious" can belong in the same sentence. Just as important is what you add to them. A sweet potato drowned in butter and sugar, or popcorn swimming in salt and oil, quickly loses its advantages, so it's worth knowing which habits can work against you, as explained in Hello, and Fattening: Foods that Sabotage Your Diet.

Build your meals around whole, minimally processed foods, combine carbohydrates with protein and vegetables, and keep portions sensible. That's a simple approach most nutrition experts would agree with.