“LET’S GET HEALTHY”

INCORPORATE HEALTHY CARBS STRATEGICALLY

Carbohydrates are one of the three macronutrients essential to the human diet, alongside proteins and fats. They are the body’s preferred and most immediate source of energy, particularly for the brain and muscles. When we consume carbs, they’re broken down into glucose, which enters the bloodstream and provides fuel for our cells. Not all carbs are created equal, though. There’s a huge difference between nutrient-rich whole food sources and ultra-processed, refined carbs that can negatively impact health.

One of the key ways carbohydrates affect the body is through insulin, the hormone responsible for regulating blood sugar levels. When we eat high-glycemic or refined carbs (like white bread, sugary snacks, or soda), blood sugar spikes quickly. In response, the pancreas releases insulin to shuttle the glucose into cells. Over time, frequent spikes in blood sugar and insulin can lead to insulin resistance—a condition where cells become less responsive to insulin, raising the risk of type 2 diabetes, weight gain, and metabolic syndrome.

Strategically incorporating healthy carbohydrates into the diet can help avoid these issues and promote sustained energy, better digestion, and hormonal balance. Whole-food carbohydrates like sweet potatoes, squash, carrots, berries, and legumes contain fiber, vitamins, minerals, and antioxidants that slow down the absorption of glucose, keeping blood sugar stable. Fiber in particular is key—it feeds beneficial gut bacteria, helps regulate appetite, and supports healthy elimination.

Timing and quantity also matter. Eating carbs around physical activity—such as post-workout—can help replenish glycogen stores in muscles and support recovery. Pairing carbs with healthy fats and proteins can further moderate blood sugar response and reduce cravings. For people following a lower-carb or keto lifestyle, strategically cycling in higher-carb days or meals with nutrient-dense carbs can support thyroid health, hormonal function, and long-term sustainability of the diet.

Ultimately, the goal isn’t to fear carbohydrates, but to choose them wisely. By focusing on quality, timing, and balance, we can use carbs as a tool for vitality, not as a trigger for imbalance. When sourced from nature and integrated with intention, healthy carbohydrates can be a valuable and nourishing part of a whole-food lifestyle.

GOOD CARBS

Banana – One medium banana has about 105 calories and 27g of carbs, with 3g of fiber. It’s a great source of potassium and natural energy that supports digestion and heart health.

White Potato (boiled) – A medium boiled white potato (about 150g) provides around 130 calories, 30g of carbs, and 3g of fiber. It’s rich in vitamin C and potassium, and becomes more blood sugar-friendly when cooked and cooled.

Brown Rice – A half-cup serving of cooked brown rice offers approximately 110 calories, 23g of carbohydrates, and 1.8g of fiber. It contains magnesium and selenium and is a better option than white rice for managing blood sugar.

Whole Grain Bread – One slice has around 80 calories, 14g of carbs, and 2g of fiber. It provides a satisfying source of energy with added fiber to support digestion.

Pineapple – A cup of pineapple chunks contains about 82 calories and 22g of carbs with 2g of fiber. It’s packed with vitamin C and bromelain, which supports digestion and inflammation control.

Grapes – One cup of grapes has approximately 104 calories, 27g of carbs, and 1.4g of fiber. They’re full of hydration and antioxidants like resveratrol, great for heart and brain health.

Corn (boiled) – One ear of corn delivers around 90 calories, 19g of carbs, and 2g of fiber. It’s a good source of B vitamins and antioxidants like lutein for eye health.

Oats (instant, unsweetened) – A half-cup cooked portion contains around 150 calories, 27g of carbs, and 4g of fiber. They support heart health and blood sugar balance when not overly processed or sweetened.

Peas – A half-cup serving of peas contains about 62 calories, 11g of carbs, and 4g of fiber. They also offer protein, vitamin K, and support stable blood sugar.

Beets – One cup of cooked beets provides 60 calories, 13g of carbohydrates, and 4g of fiber. They’re rich in nitrates, which help improve stamina and lower blood pressure.

BETTER CARBS

(Higher fiber, lower glycemic index, and more nutrient-dense)

Quinoa – A half-cup of cooked quinoa has about 111 calories, 19.7g of carbs, and 2.6g of fiber. It’s a gluten-free, complete protein with plenty of magnesium.

Carrots (raw) – One cup of carrot sticks offers roughly 50 calories, 12g of carbs, and 4g of fiber. Carrots are high in beta-carotene, essential for healthy skin and eyes.

Butternut Squash – A cup of cooked butternut squash has 82 calories, 22g of carbs, and 7g of fiber. It’s rich in vitamin A and great for digestion and immune support.

Apples (with skin) – One medium apple contains about 95 calories, 25g of carbs, and 4g of fiber. Apples provide antioxidants, support heart health, and help regulate blood sugar.

Lentils – A half-cup of cooked lentils delivers around 115 calories, 20g of carbs, and 8g of fiber. They’re high in plant protein and iron, supporting energy and metabolism.

Berries (mixed) – One cup of mixed berries averages 60 calories, 15g of carbs, and 6g of fiber. Berries are powerful antioxidants that support brain health and reduce inflammation.

Spaghetti Squash – One cup of cooked spaghetti squash contains 42 calories, 10g of carbs, and 2.2g of fiber. It’s a low-carb pasta alternative rich in vitamin C.

Barley (hulled) – A half-cup cooked portion offers 97 calories, 22g of carbs, and 3g of fiber. Barley contains beta-glucans that help manage cholesterol and support gut health.

Sweet Corn (non-GMO) – A half-cup has around 75 calories, 17g of carbs, and 2g of fiber. Corn contains lutein and fiber, which promote eye and digestive health.

Green Beans – One cup of cooked green beans has 44 calories, 10g of carbs, and 4g of fiber. They’re rich in folate and vitamin K, helping with heart and bone health.

BEST CARBS

(Nutrient-dense, low glycemic, high fiber, and anti-inflammatory)

Sweet Potatoes (with skin) – A medium sweet potato has 100 calories, 23g of carbs, and 4g of fiber. It’s packed with beta-carotene, potassium, and antioxidants.

Broccoli – One cup of cooked broccoli provides 55 calories, 11g of carbs, and 5g of fiber. It’s rich in sulforaphane, supporting detox and cancer protection.

Cauliflower – A cup of cooked cauliflower contains about 30 calories, 6g of carbs, and 2.5g of fiber. It’s a low-carb, anti-inflammatory food high in vitamin C.

Chia Seeds – Two tablespoons deliver 138 calories, 12g of carbs (10g of which are fiber). They’re a powerhouse of omega-3s, protein, and gut-supporting fiber.

Pumpkin (cooked) – One cup of cooked pumpkin has 50 calories, 12g of carbs, and 3g of fiber. It’s a great source of vitamin A and antioxidants.

Brussels Sprouts – One cup of cooked Brussels sprouts contains 56 calories, 12g of carbs, and 4g of fiber. These cruciferous veggies help reduce inflammation and support liver detox.

Zucchini – One cup of cooked zucchini contains 28 calories, 7g of carbs, and 2g of fiber. It’s hydrating, gentle on digestion, and easy to incorporate in meals.

Kale – A cup of cooked kale provides 36 calories, 7g of carbs, and 2.6g of fiber. Rich in antioxidants and vitamins A, C, and K, it’s excellent for immunity and detox.

Turnips – One cup of cooked turnips has 34 calories, 8g of carbs, and 3g of fiber. They’re high in vitamin C and help support metabolic function and gut health.

Bok Choy – One cup of cooked bok choy provides 20 calories, 3g of carbs, and 1g of fiber. It’s a fantastic source of calcium and anti-inflammatory compounds.