10 Good Carbs You Should Eat Every Week

How do you pick the best carbs?

The Dietary Guidelines for Americans (2020-2025) recommends that most Americans have 45% to 65% of their total daily calories come from carbs. Among the wide variety of carb choices out there, here are 10 that should find their way onto your plate every week to help support your health, meet nutritional needs and maintain your energy levels.

1. Sweet potatoes
   The naturally sweet spuds are a nutritional powerhouse. Just one medium sweet potato provides over 150% of your daily needs of vitamin A, a nutrient that plays an important role in our skin, immune and eye health. Eating the skin on your sweet potato can help increase your fiber intake as well.
2. Dairy milk
   Having an ice-cold glass of milk may sound like an old-school recommendation, but there is something to be said about including this popular beverage in your diet. Not only does milk contain healthy carbs, but it also contains protein, calcium, magnesium and other nutrients that are important for supporting our bone health.
3. Black beans
   Black beans, or any beans for that matter, have an impressive nutrition profile. As a source of plant-based protein, fiber and antioxidants, these economical and delicious legumes can be a fantastic carbohydrate to add to your plate.
4. Oats
   Oats are a natural source of prebiotic fibers, making them a fantastic carb source for those who want to support a healthy gut microbiome. The soluble fiber found in oats, called beta-glucan, has also been shown to help reduce LDL (“bad”) cholesterol, which can lower heart disease risk.
5. Prunes
   While it is true that eating prunes can help promote healthy bowel movements, this natural carb source can also prevent loss of bone mineral density in postmenopausal females.
6. Bananas
   Like most fruits, bananas are a healthy source of carbohydrates. Choosing bananas that have a slightly green peel means they’ll have a type of prebiotic fiber that helps support a healthy gut microbiome. But fully ripened bananas are also a great source of fiber and nutrition.
7. Apples
   Apples are a great source of fiber, vitamin C and copper. These popular fruits also contain heart-healthy soluble fiber and prebiotic fiber that can help support gut health. Apples also contain quercetin, an antioxidant that may support brain health.
8. Farro
   Packed with fiber, antioxidants, vitamins and minerals, farro offers a complex and nutty taste and is simple to prepare.
9. Chickpeas
   Chickpeas, aka garbanzo beans, are a source of healthy carbs that fuel your body with fiber, antioxidants and plant-based protein.
10. Brown rice
    Rice has satiating protein, fiber and numerous vitamins and minerals. One half-cup of cooked brown rice has around 120 calories, 2 grams of fiber, 3 grams of protein and 25 grams of healthy carbs.

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.

©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.

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