Each day a wide variety of wholesome ingredients are becoming more easily available to us, making enjoying healthy meals even more effortless. In the health industry, carbs are commonly categorized as "simple" or "complex" and many various carb-containing foods range in health benefits. Complex-carbs are carbs that are unprocessed and still contain the fiber found in the food naturally. Simple carbs are carbs in which the natural fiber has been stripped during processing. Because of this, not all carbs are created equal. When searching for the healthiest carbohydrates to add to your diet, we recommend sticking to complex, healthy carbs. Examples of these good carbs include vegetables, nuts, legumes and whole grains. Keep reading to learn more about each of these complex carbs and how you can easily incorporate them into your healthy meal plan.
Vegetables
It's no secret that vegetables are some of the healthiest foods around. Wholesome, natural and packed with vitamins and minerals, veggies are an essential part of any well-balanced diet. Vegetables are a great source of complex carbs. From sweet potatoes to squash, veggies can be used in various dishes to create a mouthwatering, wholesome meal. Here are a few of our favorite vegetables that are full of healthy carbs.
Sweet Potato
Sweet potatoes are a sweet root vegetable, full of healthy complex carbs. Their unique creamy texture makes for a versatile ingredient that can be used in everything from casseroles to pie. Aside from healthy carbs, sweet potatoes are full of essential vitamins and minerals like vitamin A, niacin and thiamin.For a healthy dose of complex carbs, work this Curried Lentil Sweet Potato Stew into your recipe rotation. It's the perfect addition to your healthy recipe collection and is vegan and gluten free.
Corn
While some diets, like the ketogenic diet, discourage eating corn because it's high in carbohydrates, corn is a healthy source of carbohydrates that can be easily included in a healthy diet. A member of the grass family, corn is a whole grain that can be eaten in a variety of ways. From popcorn to polenta and cornmeal, corn is an essential ingredient in several dishes. It's full of good-for-you vitamins and because of its high potassium and carb content, it serves as a great post-workout snack.Turn classic cornbread into a healthy summertime snack with this Cheesy Heirloom Tomato Cornbread. Simply seasoned with fresh basil and parmesan cheese, our Organic Medium Grind Cornmeal is the true star of this recipe. Enjoy as an appetizer, or pair with a savory dinner dish for even more flavor!
Butternut Squash
If you're on the hunt for a wholesome dish that's as delicious as it is healthy, then look no further. Butternut Squash is just the veggie for you. It's a healthy source of complex carbohydrates and good for your health. Plus, there are endless amounts of ways you can enjoy this flavorful vegetable. You can bake it, boil it and even saute it. While the method in which you cook your squash will change depending on the dish you're creating, there's one thing that will remain the same: its tasty flavor!Make this Paleo Squash Galette for an entree that the entire family will enjoy. This galette uses in-season veggies to create a rich and savory dish. Healthy and paleo-friendly, it is the perfect recipe to whip up when you're searching for a healthy dose of carbs.
Legumes
A great source of vegetarian protein, legumes have several health benefits. Though the nutritional benefits change based on the variety of legumes, nearly all legumes prove to be a great source of healthy carbohydrates. Including legumes in your healthy diet is an exceptional way to ensure that you're consuming healthy, wholesome carbs.Legumes are often used in vegetarian dishes, most commonly as a meat alternative. Their high nutritional content makes for food that everyone can feel great enjoying. Curious as to which legumes provide the most amount of healthy carbs? Here are a few varieties of legumes that are full of healthy complex carbs.
Kidney Beans
Kidney beans are an excellent plant-based source of protein and carbohydrates. They are rich in vitamins, minerals and antioxidants. All of which make up a balanced diet. The next time you're craving kidney beans, try making this Spicy Vegan Farro Chili. Full of flavor and superfood ingredients, this recipe is one that everyone can enjoy. Made in a multi-cooker, it's a one-pot dish that is simple to cook and makes for easy cleanup. Bob's Red Mill Organic Farro and kidney beans are used in this recipe to create a hearty base of healthy complex carbohydrates. Both fresh and canned varieties of kidney beans are available year-round and can usually be found in bulk bins. True to their name, these healthy beans are kidney-shaped and taste great in flavorful dishes. Enjoy as-is, or pair with homemade cornbread for an even more filling meal.
Chickpeas
Though they may come in a small package, chickpeas are a true nutritional powerhouse. Loaded with health benefits, this tiny superfood has been a staple food in some of the world's healthiest populations for centuries. Since chickpeas have continued to grow in popularity and are commonly used in traditional cuisines in the Middle East and the Mediterranean.Chickpeas are easy to grow and often used as a substitute for meat in various vegetarian recipes. An excellent source of protein and dietary fiber and a food source of iron and potassium, they're a great way to add nutrients to many types of dishes. . Whether you choose to enjoy chickpeas in a creamy hummus recipe like this Spicy Chickpea Quinoa Patties or an Indian-inspired dish, you'll be amazed by the health benefits chickpeas provide.
Lentils
If you're asking yourself, "What are the healthiest complex carbohydrates?" then you've found them! Though this little legume might not look like much, they're incredible for you. Low in calories and extremely versatile, lentils can be added soups, salads, curries or even worked into savory recipes like this Vegetable Lentil Salad.Lately, lentils have received a lot of recognition for being a gluten free substitute in many flour-filled dishes. Lentil chips and even gluten free pasta are starting to fill the shelves of grocery stores. If you'd like a plate full of lentils to serve up to your gluten free guests, try out these Mini Lentil Loaves. Easy to make and gluten friendly, they're the perfect recipe to serve to just about anyone.
Whole Grains
If you're searching for a healthy, complex carb to add to your diet, grains are a perfect choice. Versatile and each unique in their way, grains carry a wide array of nutritional benefits that are an essential part of a well-balanced diet. Check out a few of our favorite grains below.
Quinoa
One of the world's most popular health foods, quinoa is a delicious gluten free grain. It's a complete source of plant-based protein and a valued part of vegetarian and vegan diets. Its subtle nutty flavor makes it a gratifying addition to sweet, savory and spicy recipes. Quinoa is packed with protein, and is an excellent source of fiber and a good source of iron.
Barley
Barley, a pseudocereal grain, has a chewy texture and subtle, nutty flavor. Because it grows in a variety of climates throughout the world, it's a grain that has been used by generations dating back nearly 10,000 years. Commonly grown in regions of Asia and Africa, it's quickly become one of the most produced grains worldwideand for great reason! Barley is an excellent source of fiber and complex carbs, making it a filling grain that works with your body to provide long-lasting energy and nutrition.For a hearty, healthy carb meal, try out these Bean and Barley Burgers.
Farro
Farro is a high-carb grain that is excellent for you! One of the easiest (and healthiest) ways to fill your plate, farro is a delicious serving of whole grains that pairs well with nearly everything. Add it to savory dishes like Farro Nicoise Salad or work it into more sweet meals like this Farro Apple Dressing. Farro's ancient roots make it a healthy source of protein, fiber and antioxidants. Add this grain to your list of healthy high-carb foods to ensure that you always have this nutritious grain at hand.There you have it! A complete guide to healthy high-carb foods that you can start incorporating into your diet immediately. From savory farro to sweet corn, we're confident that there is bound to be a food on this list that you enjoy.Have a favorite healthy high-carb food of your own? We'd love to hear about it. Let us know in the comments below.