Carbohydrates fuel your body, but some high-carb foods are more nutritious than others. Usually, it’s best to look for less processed carbs that are high in fiber or other nutrients. Here are some examples.
- Fresh and unsweetened frozen fruit
- Whole-grain breads like whole-wheat bread, whole-grain English muffins, whole-wheat or whole-grain corn tortillas, whole-wheat pita, and whole-grain bagels
- Unsweetened or plain whole-grain cereal or oatmeal
- Other whole-grain products like whole-wheat pasta, brown rice, and quinoa
- Starchy vegetables like sweet potatoes, potatoes, corn, peas, and butternut squash
- Beans, split peas, and lentils
Some dairy products like milk, cottage cheese, and yogurt also have significant amounts of carbohydrates. Look for reduced-fat dairy products that don’t have added sugars. Plain nonfat yogurt and low-fat cottage cheese are examples.
Less healthy high-carbohydrate foods may be high in added sugars or refined grains. They may have added fats and be high in calories and low in fiber. Here are some examples of higher-calorie, lower-nutrient carb sources.
- French fries, hash browns, and chips
- Refined grain products like white bread, white pasta, white rice, and crackers
- Battered and fried foods like fish sticks, fried chicken, chicken nuggets, and onion rings
- Sugar-sweetened beverages like soft drinks, flavored or sweetened coffee drinks, sweetened tea, and sports drinks
- Fatty and/or sugar-sweetened baked goods like croissants, muffins, cake, cookies, and pie
- Candy, ice cream, pudding, and other sugar-sweetened desserts
- Jams and jelly
- Flavored and sugar-sweetened cereal, oatmeal, and yogurt