What’s considered a ‘healthy’ carb?

And do I really need to avoid the "unhealthy" ones?

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Today's Ingredients Eat these carbs, not those. Actually, eat no carbs at all! Carbs, carbs, carbs … Carbohydrates tend to get a bad rap. But for the majority of people, this macronutrient is an essential part of a healthy diet. Knowing how the different types of carbs affect your body can help you choose the right foods for you. And who better to talk us through those distinctions than Mohini Bhatka, one of the registered dietitians at Healthline. Below, she shares her expert opinion on this common question.   • Food to live well: Matcha superfood energy bites for a quick boost   • News to know: These 6 health risks can increase significantly on hot days   • Exercises to try: Animal-inspired movements to make your workouts more fun Hope this helps! Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik July 2, 2024 • 3.5 min read Let's Ask the Dietitian Q: What are "healthy" carbs? A: Something I really like to emphasize is that there are no "healthy" or "unhealthy" foods — all food provides value to us in some way, somehow. When we hear someone referring to a food as "healthier," though, that's usually a reference to the food being more nutrient-dense. So a healthier carbohydrate-containing food may be one that's nice and fiber-filled. (As a refresher, there are three main types of dietary carbs: sugars, starches, and fibers. While we often call specific foods "carbs," technically these are carbohydrate-containing foods.) Fiber is a type of carb that we only get from plant-based sources. It helps do a TON of things for us (I'm trying really hard not to gush too much over fiber!). Benefits of eating fiber include improving gut health, improving nutrient absorption, regulating blood sugar, reducing cholesterol, and even reducing cancer risks. Unprocessed or minimally processed carbohydrate-containing foods (aka "whole carbs") are generally rich in fiber. Think: fruits, veggies, seeds, nuts, grains, legumes, and beans. As a general rule of thumb, carbohydrate-containing foods that have at least 2 grams of fiber per serving will help keep you satisfied and full. I don't love to put restrictions on foods, but I will note that when choosing carbohydrate-containing foods, trying to reduce added sugars in foods and beverages is usually a good idea. These types of carbs have almost the exact opposite effects of fiber on our health — disrupted gut health, higher blood sugar, higher triglycerides, and higher cancer risk, to name a few. So opt for minimally processed foods with lower added sugars when you can. We don't always have to make the best choice — sometimes making the better choice is great too! Mohini Bhakta, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)     Based on your interests How to Manage Weight Gain While on Insulin READ ON     Kitchen Kit The nicest rice!       Zojirushi Neuro Fuzzy Rice Cooker Once you have a rice cooker, you'll never go back — or so they say! There are a zillion rice cooker options out there, many of them more affordable than this one. But Zojirushi is considered one of the highest quality brands out there, boasting a 4.8-star rating on Amazon to prove it. Menu options include mixed, porridge, sweet, semi-brown, brown, rinse-free, and quick-cooking. So you're covered no matter what you put in the pot. SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       Sustainable Change Sick and tired of feeling sick and tired? Wellos is a sister brand of Healthline.   Transform your eating habits to regain your energy and your confidence. Wellos' tracking tools and personalized guidance can help you reach your goals. Start your 14-day free trial now. GET STARTED the takeout What we're digesting ⛽ How many calories do you need to maintain your weight? FYI, you don't necessarily need to count calories to stay at the same weight. 😋 25 simple tips to make your diet healthier. Small changes can lead to positive results! 🕰️ When is it best to exercise in order to maintain healthy blood sugar levels? These new findings may help you better manage diabetes. 😎 How does dry eye progress? Click through the progression guide below to learn how symptoms can change over time. That's it for today, friends! Thanks for reading, and remember to be careful around those hot barbecues this week! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by fresh cheesecake.

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