Healthy Carbs List – You Need Carbs

By | January 18, 2016

Carbohydrates provide energy for muscle function and they fuel the central nervous system. They are very important for anyone’s diet and should not be avoided. Below is a healthy carbs list. If you aren’t consuming these foods, you and your body are missing out. These aren’t just any carbs, they are healthy complex carbs.

1. Sweet Potatoessweetpotatoimage

The orange color is what makes sweet potatoes so good. It comes from the high amount of beta carotene, which serves as a precursor for Vitamin A. Vitamin A is important if you are looking to keep a strong immune system as well as good eyes. And with just one medium sized sweet potato you will get about 400% of your daily need. nutrients included are Vitamin B-6, Vitamin C, and potassium. And you can’t forget the loads of fiber (even though not a nutrient).

Sweet potatoes have more nutrients overall than regular potatoes. They also have fewer calories even though they have more natural sugar.

One cooked medium sized sweet potato (114g) approx. 5″ in length and with a 2″ diameter will give you:sweetpotato


2. Beansbeansimage

Black beans, pinto beans, and kidney beans just to name a few… will give you a good amount of fiber which will help with digestion. They contain both soluble and insoluble fiber to meet your fiber needs. Another health benefit is that they are proven to lower LDL cholesterol. And for every 1% decrease in overall cholesterol there is thought to be around a 2% decrease in the risk of a heart attack.

They have a good amount of carbs and also will give you some extra protein. For one cooked cup their nutrition is as follows:beans


3. Dairy MilkMilk_glass

Milk is a great choice for a post workout beverage. It will give you protein, carbs, and lactose. All of which will benefit your recovery process.

Lactose is often looked at in a bad light because it is a sugar. However, as long as you aren’t consuming an extreme amount, it is good for you. It is produced naturally from some mammals to feed their newborn babies.

It can be helpful as a quick source of energy to kick-start the muscle recovery process.

One cup (whole milk) will provide you with about 8g fat, 13g carbs, and 8g protein.



4. Ricerice

There is controversy on which type of rice is better for you, brown or white. Brown rice is often thought of as being a healthier choice than white rice due to containing much more nutrients. However, with all those nutrients it also contains more phytic acid which decreases your body’s ability to absorb such nutrients. During the process of making white rice “white” the bran is removed which contains the majority of the phytic acid and about 75% of its nutrients.

So brown rice has more nutrients but also has phytic acid which leads to less nutrient absorption. White rice has less nutrients but it does not have the phytic acid, so your body is able to more easily absorb the nutrients.

One important benefit of rice consumption is that it contains some of protein’s building blocks, amino acids. It has a good amount of cysteine and methionine, and a little of lysine.

Rice contains a decent amount of carbs. In one cup of both cooked enriched long grain white rice & brown rice there is about 45 grams of carbohydrates.rice


5. Whole Oats/ Oatmealoatmeal

If you want a healthier heart start eating whole oats. Whole oats contain avenanthramide, which is an antioxidant that protects your heart. Oats are also extremely high in manganese, with one cup giving you about 96% of your daily need.

Its beta-glucan content also has several important benefits. Beta-glucan has been shown to strengthen the immune system and decrease chances of infection. It has also shown to stabilize blood sugar levels and can be a good food source for those with type 2 diabetes or at risk.oatmeal



20 thoughts on “Healthy Carbs List – You Need Carbs

  1. Alicia

    Great info here! I often here people talk about carbs like they are bad but when they are essential and coming from real food like potatoes is important. One of my favorite ways to use eat oats (other than making oatmeal) is to put them in my smoothies.. do you have any favorite recipes?

    1. Kyle Post author

      For oats I usually just make oatmeal but sometimes I will mix some oats in a chocolate protein shake and it is very good. Oh with milk too. So milk, oatmeal, and chocolate protein powder. I’ve never tried a smoothie before.

  2. Marcelo

    Wow! I’m amazed by all the information you provide here. I never knew about why the sweet potato has this colour or that milk could be used to start the muscle recovery process.

  3. Lynne

    Great post and thank you for sharing. It really is a relief seeing that at least someone is saying how important carbs are!

    All I seem to hear lately are these new fad diets that are a no carb or low carb diet. I can’t seem to understand it.

    I do agree we shouldn’t pig out on carbs, but to cut them out completely or have so little… surely that is dangerous?

    1. Kyle Post author

      I agree. I’m not sure how dangerous these no-carb diets actually are, but they take their toll on people. Not only do you feel like you have no energy when your own them but also I have seen people whos mental ability decreases. Its just like their brain isn’t functioning properly.

  4. Emily

    hi Kyle
    well am I glad to see that I eat many of those foods! I hate it when people say that carbs are bad for you ans shun all of them out of their nutrition! You have said it well, complex carbs are healthy and should not be avoided. I tried a high protein no carbs diet for 2 weeks a few years ago and I had zero energy. I work out almost every day and I found myself getting tired and out of breath way easier. Because I was missing the energy from the carbs. So never trying that out again! I love oatmeal in the morning and I learned a lot about white and brown rice here. It seems like, when you compare the two, white rice is not the bad food that everyone thinks it is.

    1. Kyle Post author

      I know a few people who are actually on a no-carb/high protein diet right now (new year resolution) and I its the same with them, very low on energy. When you were on your diet did you feel that your mind wasn’t functioning quite as well also?

  5. Stephanie

    Great post about healthy foods and good carbohydrates. I enjoy eating sweet potatoes but I do not eat them regularly. I drink milk on a regular basis – skin milk is what I drink. Is that better for you or do you recommend something more like 1% or 2% to give my body a little bit of the fat it might need from milk?

    I never knew the difference between white rice and brown rice and never heard of phytic acid. Can you give more detail on what that component is and how is it that it disallows nutrients from being absorbed into your body?

    1. Kyle Post author

      I would suggest drinking whole milk and believe it is healthier than skim, but there are many people that would disagree with that.

      And as for phytic acid. It is naturally found in seeds, grains, nuts, and legumes. It is considered an anti-nutrient and inhibits the absorption of zinc, calcium, and iron. Because of this it is linked to mineral deficiencies.

      The amount of it varies in different foods but it is very common. I try to avoid it if possible, but don’t go out of my way to do so. For example I’ll eat white rice instead of brown. But whether that is a better choice or not is still up in the air.

  6. Josh

    We eat most of these items on a regular basis. My wife soaks the oats & beans first so we absorb more nutrients. For milk we buy low-pasteurized whenever possible again to maximize nutrients.

  7. Derek

    Very informative!

    Most people tend to say that carbs are bad for you but carbs are an essential need to keep you healthy.

    There is a ton of good information in this post about the five carbs you have listed and I will be adding these to my diet in the future.


  8. Von

    I did a carb cycle diet 6 months ago and after 60 days of doing that, I lost 30 lbs. No Joke! People should learn this stuff right here on your post. This is a really great post!

    1. Kyle Post author

      30 pounds in 6 days! I bet you feel great after doing that. I’m glad you agree with this.

  9. Uwais

    Am currently on a diet – i have substituted potatoes for sweet potatoes. And am lactose intolerant so milk is totally out of the question. I needed more info on oatmeal and got my answer. thank you


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