5 Healthy Carb Swaps That Taste Terrific
A few simple changes can give your diet a boost
It’s a common myth that a healthy diet is one that’s low in carbohydrates, or that foods high in carbs are bad for your health. The truth is, you need carbohydrates to fuel your muscles and your brain.
Still, there are differences in the quality of carbs. Whole grains, fruit, vegetables, and legumes are carbohydrate-rich foods that also contain fiber, vitamins, minerals, and antioxidants that protect your health. Food that contains refined carbs—such as white rice or white bread—and added sugars are less nutritious. While you don’t need to ban them, filling your diet with them can raise the risk of type 2 diabetes, weight gain, and heart disease.
It doesn’t take much to shift to a diet that has more healthy carbs. Try switching out refined carbs for the options below.
Instead of white rice, have quinoa or amaranth. Brown and wild rice are fiber-rich whole-grain options, but quinoa and amaranth also serve up plant-based protein (8 to 9 grams per cup of cooked grain).
