Carbs are the body’s main energy source, making them essential for regular activity, exercise, and sports performance. But they get a bad rap due to diet culture and myths. When you cut carbs back too much, you can feel tired and crave energy-dense foods. Not all carbs are created equal, with processed carbs leading to blood sugar spikes and energy crashes and whole foods having essential nutrients. Here are some healthy ways to increase your carbs.
Breakfast
Start by eating quality carbs at breakfast. Carbs replenish your body after workouts and they help you prepare for workouts later in the day. A well-rounded breakfast should include carbs, protein, and fat. Great options for breakfast include oatmeal with fruits and nut butter or a whole-grain bagel with egg and avocado.
Beans
Bean are full of protein and complex carbs. They’re great in soups, salads, pasta, tacos, and chillies.
Pasta and Bread
Pasta and bread are often seen as unhealthy carbs, but they actually are complex carbs that give you energy. Choose whole-grain versions that have more fiber, protein, and micronutrients than white ones. When having pasta or bread, pair them with protein, fat, and veggies.
Potatoes
Potatoes are an excellent source of complex carbs and they’re high in potassium, vitamin C, and fiber. Use them as pizza crusts, in soups or salads, or pair them with eggs.
Fruit
While fruit contains sugar, it’s a carb packed with vitamins and minerals. Snack on fruits with yogurts, nuts, or cheese.
