7 Healthy Carbohydrate Sources

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Often, you’ll hear about diets that eliminate carbohydrates, giving people the impression that carbohydrates are bad. Though carbohydrates are not an essential nutrient, they are not necessarily bad for you. Carbohydrates are still helpful to the body because they act as a source of energy. With these seven carbohydrate sources, your body will benefit in more ways than one.

Whole Wheat Bread

Whole wheat bread and other bread made from 100 percent whole wheat grains are excellent sources of healthy carbohydrates. Unlike white bread, whole wheat bread still contains the bran and germ of the grains, where most of the nutrients in bread are. Whole wheat bread with all of the original contents of whole grains can help prevent cardiovascular disease and boost the body’s metabolism.


Beans are a primary source of protein in vegetarian diets and are a healthy carbohydrate source. They are high in fiber and help the digestive system since they are slowly digested.


Berries have high vitamin C and vitamin E levels, making berries a very appealing source of good carbohydrates. Aside from the vitamins and nutrients found in berries, the phytonutrients act as antioxidants for the body and provide numerous health benefits.

Leafy Green Vegetables

Spinach, cabbage, and broccoli can be categorized as leafy green vegetables and are low-calorie sources of carbohydrates. They also have essential nutrients like calcium and vitamin K. They are a valuable source of carbohydrates for anyone who has Type 2 diabetes. These vegetables are also known for reducing the risk of cancer and heart disease due to their high fiber and low-fat content. Other essential nutrients in leafy green vegetables are vitamin C, potassium, magnesium, and folic acid.


Like beans, peas are a good carbohydrate source and digest slowly, making them a good food source for individuals who can’t process sugar well. Peas have an abundance of vitamin K, manganese, and vitamin C. They provide high levels of dietary fiber. They also contain sufficient folate, vitamin A, tryptophan, phosphorus, vitamin B6, magnesium, vitamin B3, iron, potassium, zinc, and vitamin B2. That’s a lot of nutrients packed into a tiny pea.

Whole Grain Cereals

Like whole wheat bread, cereals made of whole grains provide a significant source of vitamins and other nutrients while acting as a good and healthy carbohydrate source.


If you’re looking for healthy carbohydrates sources, apples need to be on your grocery list. There are many health benefits associated with this fantastic fruit, including:

  • Asthma relief
  • Improving digestion 
  • Reducing your risk of cardiovascular disease
  • Reducing your risk of cancer

Apples are also low in calories and provide significant nutrients and vitamins like calcium, vitamin C, vitamin A, folate, vitamin K, and potassium.

Next time you’re at the market shopping for excellent and healthy carbohydrate sources, be sure to add a few or all of these foods to your grocery shopping list. They are excellent sources of carbohydrates and have numerous health benefits.

Resource Links:

  • “Carbohydrates” via Diet and Health
  • “Physiology Carbohydrates” via StatPearls
  • “Dietary carbohydrates: role of quality and quantity in chronic disease” via BMJ
  • “Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic” via International Journal of Environmental Research and Public Health
  • “Positioning the Value of Dietary Carbohydrate, Carbohydrate Quality, Glycemic Index, and GI Labelling to the Canadian Consumer for Improving Dietary Patterns” via Nutrients