The 6 healthiest carbs nutritionists want you to eat more of

Haven’t you heard the news? Carbs are so back. Even the wellness queen herself, Gwyneth Paltrow, says so. Carbs are an essential source of energy and micronutrients (as well as being downright delicious), but which carbs are the healthiest ones to stock up on? And are there any we should be eating a little bit less of?

We checked in with several top nutritionists and a rifled through pile of science-backed research to find the answers to all of your carb-related questions.

What are the benefits of eating carbs?

First, let’s address why carbs are an important part of our diets.

The main benefit of eating carbohydrates is energy production. Your body will use carbohydrates to fuel activity in your muscles and keep your organs working properly – both of which are important for both daily tasks and more intensive training. This process involves the carbohydrates in your diet being broken down into glucose, which the body then uses for energy or stores for later.

Carbs also tend to be the main contributor to your daily dietary fibre intake. A high-fibre diet is beneficial for digestive health, as well as helping you to maintain a healthy weight by keeping you fuller for longer. This is especially true of high-fibre carbohydrates like wholemeal bread, brown rice and potatoes with the skins left on. This type of carb releases sugar into your blood more slowly than refined carbs like white bread or sugary foods like fizzy drinks, resulting in more sustained energy.

It tracks, then, that some of the healthiest carbs you can eat come from this whole grain family. Keep reading for the lowdown.

6 healthiest carbs for a nutritious diet

Quinoa

It probably doesn’t come as a surprise to you that quinoa is a super nutritious carb to add to your diet. It’s high in protein and fibre, contains all the essential amino acids your body needs and is good for your gut health.

‘Quinoa is a higher-protein carbohydrate than rice,’ says Sophie Medlin, registered dietician and director of City Dietitians. This makes it a great choice if you’re trying to pack in the protein while also getting a good dose of fibre and energy.

Speaking of fibre, quinoa contains both soluble and insoluble fibre, making it a powerhouse for your digestive health. ‘Soluble fibre helps to keep the stool soft and insoluble fibre helps the stool in the colon to contract and push through,’ Medlin explains.

Quinoa might be an especially good carb choice if you’re following a vegan diet.

‘[Quinoa’s complete amino acid makeup] is really useful for vegans who can be deficient in certain amino acids,’ Medlin says, adding: ‘Most plant-based sources of protein only contain some types of amino acids.’

✅ High in protein – a good swap for rice
✅ Good source of fibre – contains both insoluble and soluble fibre
✅ Complete amino acid profile – great for vegans

Oats

Humble old oats have enjoyed a bizarrely up and down relationship with the wellness world, but the experts are clear on their stance:

‘Whole grains are good for you and whole oat grains are no exception,’ says Dr Federica Amati, head nutritionist at ZOE, the personalised nutrition company and author of Recipes for a Better Menopause.

Nutritionist, author and Revive Active brand ambassador, Tina Lond-Caulk – aka The Nutrition Guru – agrees: ‘Let’s set the record straight – oats really are fantastic for our health. Oats are rich in soluble fibre, particularly beta-glucans which can help lower bad cholesterol levels and reduce the risk of heart disease. They are packed with essential vitamins, minerals, and antioxidants, including magnesium, phosphorus, manganese, and iron.’

That’s not all: ‘Oats can also help nourish the beneficial bacteria in our gut as the beta-glucans act as a prebiotic,’ adds Lond-Caulk. ‘A happy gut can lead to better digestion, stronger immunity and regular healthy bowel movements,’ she explains.

✅ Contain essential vitamins and minerals
✅ Rich in soluble fibre
✅ Good for your gut

Sweet potatoes

Sweet potatoes are a delicious and vitamin-packed way to get your carb fix in. Studies show that sweet potatoes are rich in antioxidants that protect your body from free radicals. Free radicals are bad news for your body because they cause inflammation and DNA damage – so having more sweet potatoes in your life can only be a good thing.

Like all healthy carb sources, sweet potatoes also contain a good dose of both soluble and insoluble fibre, which keep your gut and bowel movements in tip-top condition. And that’s not all when it comes to gut health and sweet potatoes – some test tube studies have shown that the antioxidants in purple sweet potatoes in particular help promote the growth of health gut bacteria, which research suggests has myriad benefits on your overall physical and mental health.

One of the many unique superpowers of the sweet potato includes a whopper vitamin A concentration. These starchy vegetables are very high in beta-carotenes, which are converted to vitamin A in the body. Vitamin A is beneficial for overall eye health as well as helping to maintain a healthy immune system.

✅ Rich in antioxidants
✅ Good for your gut
✅ Great source of vitamin A

Wholemeal bread

If you’re a bread lover, you’ll be pleased to know that your morning slice of wholemeal toast is, in fact, good for you. The same might not be quite true for a slice of chunky white bloomer, though.

‘Not all breads are equal, they vary hugely in terms of taste and nutritional value,’ says Donna Peters, BANT registered nutritional therapist. ‘Wholegrain or wholemeal bread is, on the whole, healthier than white bread,’ says Peters. This is due to the higher fibre content of wholegrain bread (approximately 2g per slice, over double that of white bread).

‘Fibre is important for supporting the health of our gut and as 80% of the immune system is in the gut, it impacts our overall health too. The healthiest choice is 100% wholegrain – check the label,’ she continues.

Registered nutritionist Kayla Daniels agrees, saying it’s also a good choice for energy levels. ‘Wholegrain breads provide sustained energy and help with digestion,’ she says.

✅ Good source of fibre
✅ Promotes sustained energy levels
✅ Readily available

Buckwheat

Buckwheat might not be at the top of your carb list right now, but there are plenty of reasons why it should be.

‘It’s rich in both soluble and insoluble fibre which are both essential for good digestive health and a healthy gut as well as promoting regular bowel movements,’ says Maz Packham, a nutritionist from Nourishful Nutrition.

Swapping from white rice or pasta to nutty buckwheat might also be a good choice if you’re looking for fewer blood sugar spikes. ‘Buckwheat is a low glycemic index food food which means it doesn’t cause a rapid increase in blood glucose after eating it,’ explains Packham.

It’s also a mega-source of vitamins and minerals. ‘Buckwheat is a good source of magnesium, copper, phosphorus and B vitamins,’ says Packham, with Bajekal adding that it ‘contains more potassium, vitamins and minerals than many grains such as rice, oats and corn.’

✅ Low glycemic index food
✅ Rich source of vitamins and minerals
✅ Contains both soluble and insoluble fibre

Brown rice

Swapping white rice for brown is a super easy sub that could make a big difference to your health.

Brown rice contains higher amounts of fibre, B vitamins, magnesium, iron and potassium than its white, starchy counterpart. That’s not all: brown rice also contains free radical-fighting antioxidants, which a 2014 study found reduced inflammatory biomarkers in women that can lead to chronic conditions in older age.

‘Brown rice also has a lower glycemic index compared to white rice,’ says Woodhurst. This means you’re less likely to experience that infamous mid-afternoon slump after a brown rice-based lunch. ‘White rice tends to be quicker and easier to digest than brown rice, which in some cases can impact blood sugar levels,’ she says.

While brown rice is great, there are actually many varieties of whole grain rice that are beneficial for your health, and Woodhurst says mixing it up is a good idea. ‘Having a variety of different rices (including brown, white, cooled, wild, black or even red rice) can be a great way to utilise a whole spectrum of nutrients, phytonutrients and ﬁbres,’ she advises.

✅ Source of antioxidants
✅ Lower glycemic index than other carbs
✅ Rich in fibre

Are any carbs actually unhealthy?

While no food is really ‘unhealthy’ when eaten in moderation as part of a balanced diet, there are some types of carbohydrate that should probably take up a smaller section of your plate.

Refined carbohydrates (AKA simple carbs) are carbs that have been processed and usually have the natural fibre present in carbohydrates removed or changed. Examples of refined carbs include fizzy drinks, white bread, pastries, sweets and other products made with white flour.

There’s plenty of research to suggest that eating a diet high in these foods may result in chronic health conditions like type 2 diabetes, heart disease and obesity. Eating lots of refined carbs also tends to cause sugar spikes in the body, which studies show leads to increased feelings of hunger and food cravings resulting in overeating.

The bottom line

Carbohydrates have a well-deserved place on your plate. The NHS recommends that around a third of the food you eat should be made up of starchy foods, with whole grain varieties being chosen where possible.

Refined carbs like white bread and pastries should probably be kept to minimal levels as a treat (who doesn’t like a croissant on the weekends?) and the main source of carbs in your diet should come from fibre-ful and nutritious whole grains for better gut health, sustained energy release and maximum nutrients.

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