Last Updated on March 6, 2022 by FS Studios Personal Training

There are lots of good and bad carbs out there but the good ones are tougher to remember.

We all know that sugary treats and white bread are no good but what are the healthy alternatives?

Can we even eat carbs anymore? 

The answer is yes and here are 10 healthy carbs that will fill you up and tip the scales in your favor.

Benefits of the List

  • Low on the glycemic Index (keeps sugars down and balanced and let’s you burn fat).
  • Filling so you’re not starving and reaching for late afternoon and evening treats.
  • Weight loss boosters because they have large volume and low calories (this is good for your brain-it thinks it ate a lot so it will give you more energy)

Top 10 Healthy Carbs You Forgot About

1 Brown Rice Cakes

they do a lot of different flavors these days with rice cakes including Seaweed, Cinnamon, Lightly salted and more. Brown rice cakes are great because they fill you up and don’t have tons of calories. They’re also a good option instead of bread. Check out Lundberg Organic Rice Cakes at Choices on west 4th in kits and at Whole Foods on Cambie and 8th in Vancouver, BC.

2 Oatmeal

Large flake oatmeal is so hearty that you’re not going to be able to eat too much of it. Think of oatmeal as a slow burning presto log. It’s not going to raise your sugars too much and it’s low calorie. Oatmeal is also really affordable and you can sprinkle berries, cinnamon or walnuts on it for a more complete meal.

3 Yams

Yams or sweeet potatoes are also a low glycemic index food source that goes great with dinner. They also come out great if you microwave them. Most fitness competitor diets have a yams in them and these are the leanest people on earth. I guess that makes them a fairly decent carb option.

4 Oranges, Apples & Pears

People are always asking me what fruits can I eat? For the most part, fruits are fairly healthy. They go even better when combined with nuts. Nuts have fat in them that slows digestion down to balance out the sugars in the fruits. That being said, you’re never going to get into trouble reaching for Oranges, Apples or Pears. They’re all great carb options that will not cause weight gain.

5 Chickpeas

Also known as garbanzo beans, chickpeas are available in the deli or you can find them with flavored options in the health food store. Most of the flavors are quite healthy as the actual coating is so minimal. There aren’t chocolate dipped chickpeas just yet. Having a bag of them available in the cupboard for when 4 pm rolls around is a great way to feed your cravings or hunger.

6 Berries

Most berries are great carb options. They’re also full of antioxidants which during and post Covid are a great way to boost the immune system. Combine them with plain yogurt for a larger snack or just have a handful of them on their own.

7 Quinoa

I hate the stuff but you might like it because it’s gluten free, is a good source of protein and it delivers good energy. Quinoa is a great alternative to potatoes or white rice at dinner or in a salad for lunch.

8 Yogurt

We rarely think of yogurt as a carb but that’s a good way to classify it. Stick to the plain yogurt and Greek yogurt with it’s high protein content. Also, be sure to mix your yogurt with some berries to make a parfait or a smoothie. 

9 Brown Rice

Yes it may not be the tastiest healthy carb but it’s certainly one of the healthiest and it’s versatile. Brown rice goes great when mixed with other ingredients. It works well in a stir fry or in a salad. Just think of what you can have brown rice with and it will get easier to use it as a healthy carb choice instead of just having it on its own.

10 Beans & Legumes

Beans and chili are still a very healthy, high protein and fiber carb option. We rarely think of vegetable chili as a weight loss option but it’s a great alternative to many other dinners.

For more tips and healthy ideas, be sure to reach out today for a free consult and to get your training questions answered!