Carbohydrates have been maligned almost as much as healthy fats over the last few decades. But, before you discount them altogether, what exactly are carbs?
The term carbohydrate refers to a group of “sugars, starches, and fibers found in fruits, grains, vegetables, and milk products.” They also happen to be the body’s main source of energy, providing fuel for the “central nervous system and energy for working muscles,” while also enabling fat metabolism. In short, carbohydrates are a necessary component for a healthy, energetic lifestyle.
Yet, just like fat, there are healthy and there are unhealthy carbohydrates to choose from. Good carbohydrates — veggies, whole fruits, legumes, nuts, seeds, tubers, and whole grains — offer far more than energy, they are also generally nutrient-dense, fiber-rich, and great for satiating hunger cravings. On the other hand, regular consumption of unhealthy carbs (also called refined carbohydrates) — “sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, and white rice” — can lead to many health issues such as high blood sugar, obesity, and even diabetes.
In order to get the most bang for your buck when it comes to energizing for your next workout, try a few of these healthy carb-filled recipes from the Food Monster App!
1. Black Bean Burgers
Source: Black Bean Burgers
This Black Bean Burgers recipe by Helyn Dunn offers a one-two punch of healthy carbs with black beans and quinoa. Top this vegan burger with your favorite bun or lettuce!
2. Banana Oat Cranberry Bread
Source: Banana Oat Cranberry Bread
Did you know that bananas are an excellent source of healthy carbs? This Banana Oat Cranberry Bread recipe by Julie Zimmer is not only naturally sweetened with carb-friendly banana but is also based around oats, which offer yet another nutrient-dense healthy carbohydrate.
3. Air Fryer Sweet Potato Fries
Source: Air Fryer Sweet Potato Fries
Looking for the perfect healthy side to your bean and quinoa burger? Try this Air Fryer Sweet Potato Fries recipe by Vicky Coates. With only four simple ingredients, this may be one of the easiest healthy recipes!
4. Beetroot Cake Porridge
Source: Beetroot Cake Porridge
Beetroot is a unique and powerful plant-based source of healthy carbs. If you’re new to beetroot, try making this Beetroot Cake Porridge recipe by Kyra Howearth, which offers a super decadent and yet healthy treat to start your day.
5. Almond Butter Vanilla Bean Granola
Source: Almond Butter Vanilla Bean Granola
Brimming with healthy fat-filled almond butter and health carb-rich granola, this Almond Butter Vanilla Bean Granola recipe by Angelina Papanikolaou is a wonderful breakfast, lunch, or after-dinner snack!
6. Grapefruit Grain Salad with Roasted Chickpeas
Source: Grapefruit Grain Salad with Roasted Chickpeas
Mix farro with chickpeas and bit of bittersweet grapefruit and you’ve got this Grapefruit Grain Salad with Roasted Chickpeas recipe by Medha Swaminathan. The savory flavors of chickpea and farro pair excitingly with grapefruit, radish, and fresh herbs.
7. Avocado Banana Yogurt
Source: Avocado Banana Yogurt
Want a bit more carb-friendly banana in your life? Try this super creative and healthy fat-filled Avocado Banana Yogurt recipe by Nikki Stokes. This is a great healthy yogurt recipe for kids as well!
8. Crockpot Quinoa Lentil Tacos
Source: Crockpot Quinoa Lentil Tacos
This Crockpot Quinoa Lentil Tacos recipe by Crissy Cavanaugh has not only one or two healthy carbs, but three: quinoa, sweet potato, and lentils. Looking for that ultimate healthy carb meal to power you up for a workout? This is your recipe!
9. Hearty Buckwheat Waffles with Strawberries
Source: Hearty Buckwheat Waffles with Strawberries
Buckwheat is known for its incredibly healthy effects on your heart, but it’s also just an all-around great carbohydrate to add to your diet. This Hearty Buckwheat Waffles with Strawberries recipe by Bettina Campolucci Bordi supplements buckwheat for unhealthy refined white flour for super filling and delicious Saturday morning waffles!
10. Chickpea Quinoa Veggie Burgers
Source: Chickpea Quinoa Veggie Burgers
This Chickpea Quinoa Veggie Burgers recipe by Tara Sunshine is not only healthy carb-filled, but it’s also rich in protein. Didn’t think you could power up with a burger? This may be the first burger that is perfect to get you set for a workout or replenish you afterward.
11. Apple Sweet Potato and Mushroom Hash
Source: Apple Sweet Potato and Mushroom Hash
Another fruit that is rich in healthy carbs are apples! This Apple Sweet Potato and Mushroom Hash recipe by Daniela Modesto is a great way to get a dose of veggies straight off the bat in the morning. Sweet, yet savory, this can be prepared the night before and cooked quickly in the morning.
12. Chickpea Peanut Butter Blondie
Source: Chickpea Peanut Butter Blondie
This Chickpea Peanut Butter Blondie recipe by Vicky Coates is filled with healthy fat from peanut butter and healthy carbs from chickpeas. These are a great substitute for sugar-rich cookies!
13. Gluten-Free Blueberry Breakfast Bread
Source: Gluten-Free Blueberry Breakfast Bread
Apples and bananas aren’t the only fruits that offer healthy carbs. Blueberries are another antioxidant-rich option that are also a great source of healthy carbs. This Gluten-Free Blueberry Breakfast Bread recipe by Lauren Kirchmaier has blueberries, as well as flaxseed and oats for the ultimate fiber-rich and healthy carb-rich meal.
14. Kidney Bean and Lentil Curry
Source: Kidney Bean and Lentil Curry
This Kidney Bean and Lentil Curry recipe by Maria Koutsogiannis uses traditional flavors mixed with healthy carb-rich kidney beans and lentils.
15. Buckwheat Groat Almond Pizza Crust
Source: Buckwheat Groat Almond Pizza Crust
If buckwheat flour isn’t your cup of tea, try using buckwheat groats. Groats are a bit more akin to oats, are gluten-free, and can be consumed just like oats. With that said, try getting a bit creating with this Buckwheat Groat Almond Pizza Crust recipe by Robin Runner.
