The Healthiest Carbs For Your Blood Sugar, According To An RD

You can't bring up the word carbs without provoking a variety of urges and emotions; love, hate, craving, guilt, good, bad—the list goes on. While some people may benefit from cutting carbs out, most people can enjoy healthy carbs in moderation and benefit from the vitamins, minerals, antioxidants, and fiber they pack.

As you read this list, keep in mind that the best type and amount of carbs will differ from one person to another, depending on age, exercise level, blood sugar, medical history, hormone balance, digestive health, body composition, and overall health goals.

The timing of carbohydrate meals and snacks matters, too. You certainly don't want to eat carbs all day long, as this can interfere with your blood sugar, energy levels, and hormone balance. Instead, enjoy healthy carbs two to three times a day, especially when balanced with healthy proteins and fats.

Let's start with the best first. Nonstarchy veggies like broccoli, cauliflower, cabbage, kale, spinach, zucchini, and asparagus all contain carbohydrates. That's surprising for many people because they envision a plate of cookies and doughnuts when they think of carbs. But vegetables contain carbs, and you can't eat a zero-carb diet if you're planning to include these nutrient-rich foods on your plate! These nonstarchy veggies are packed with fiber, water, and antioxidants, and their carbohydrate content is relatively low when you consider their volume and weight. That makes them some of the most filling and nutrient-dense foods you could eat.

Sweet potatoes and winter squashes—like butternut squash, acorn squash, pumpkin, and spaghetti squash—contain very similar nutrients. They are packed with potassium, beta-carotene (a vitamin-A building block), and fiber. They also have natural sugars called polyols that lead to smoother bowel movements. If you suffer from constipation, these vegetables can offer an excellent natural laxative remedy. If you have diarrhea or loose stools, stick to ¼- to ½-cup portions.

Despite having the word wheat in its name, buckwheat is a completely different plant and is 100 percent gluten-free. It packs several antioxidants, vitamins, and minerals. When compared to other grains, buckwheat—which is technically a seed—has more fiber and protein. Buckwheat can also help reduce cholesterol1 and blood pressure and lower your diabetes risk. The fiber promotes healthy digestion and improves satiety, which can potentially help you lose weight.

Oats contain a fiber called beta-glucan that has been shown to lower LDL cholesterol2, reduce insulin response3, and improve beneficial gut bacteria4. Oat bran also helps relieve constipation5 and may reduce the need for laxatives. Try oat bran as a breakfast cereal cooked with water and topped with nuts and berries, or use it to replace processed flours in baked goods. Steel-cut oats and rolled oats are great options too. Avoid sweetened oatmeal preparations. Instead, make your own with cinnamon or nutmeg and add fresh fruit like chopped apples, pears, or berries.

Nitrates in beets can lower blood pressure6, boost athletic performance7, and improve cognitive function8. Beetroot contains a compound called betaine that protects the liver by preventing fat from accumulating there, which is a condition called non-alcoholic fatty liver. Betaine also stimulates bile flow to aid in digestion. Beets are rich in the fiber pectin, which help you have healthy bowel movements and healthy gut flora.

You can enjoy beets raw or cooked. I especially love raw spiralized or shredded beets added to salads; you can prepare those yourself, or many health-conscious grocery stores offer them chopped or shredded in their produce section. To roast beets, prepare them with olive oil and herbs, and mix them with cooked greens as a side dish or add them on top of salads. Check out these amazing ways to enjoy beets in your everyday meals.

Beans, lentils, and peas are legumes packed with fiber, magnesium, folate, and other B vitamins. The fiber and protein help boost fullness and satiety, reduce blood sugar fluctuations, and lower cholesterol levels. Beans, peas, and lentils are part of a healthy diet that helps lower blood pressure, reduce the risk of cancers, improve digestive health, and regulate bowel movements. 

Beans go great with just about anything. They are easy to throw in a soup or stew, on top of a salad for some extra fiber and protein, and, of course, make a great side dish for any meal. There are many types of beans, peas, and lentils to choose from that offer a variety of textures and flavors from different ethnic cuisines.

Berries are packed with vitamins, minerals, polyphenols, and antioxidants that reduce inflammation and oxidative stress. They are low in sugar and carbohydrates and high in fiber, making them friendly on the keto and low-carb diets.

Apples can reduce the risk9 for cardiovascular disease, type 2 diabetes, Alzheimer's disease, cancer, asthma, and cognitive decline. In addition to vitamins and minerals, apples contain pectin, a prebiotic fiber that promotes the growth of healthy gut bacteria. Apples also contain the antioxidant quercetin10, which helps modulate immune response and reduce asthma and histamine allergic reactions. Choose organic apples when you can as non-organic apples tend to lead The Dirty Dozen list when it comes to pesticide content.

Quinoa is high in protein and fiber, making it one of the best carbohydrates for balancing blood sugar and boosting fullness and satiety. It's a great source of magnesium, phosphorus, folate, iron, quercetin, and other antioxidants.

Oranges contain fiber, vitamin C, and potassium that help you maintain a healthy heart, gut, and skin. Antioxidants in oranges lower inflammation, blood pressure, the risk for cancer, and histamine allergic reactions. Eat the fruit, but avoid the juice for more fiber and less sugar.

There's no denying that bananas are probably the starchiest fruit and pack the most carbohydrates, sugars, and calories. However, they contain potassium, which helps lower blood pressure and reduce water retention. If you participate in intense workouts, bananas can help you regulate fluid and electrolyte balance. Half a banana is usually tolerated by most people with digestive disorders.

Dates are high in antioxidants13, fiber, and potassium. They are anti-inflammatory and may help fight against cancer. Despite their sugar content, dates are low on the glycemic index14 and may be beneficial for people with diabetes.