Carbohydrates are staple sources of energy and help you get through a busy day efficiently. However, most weight conscious people avoid carbs, which is not the way to go about a healthy diet plan. The key is to select foods with carbohydrates and fiber content, which ensures slow burning and absorption. Generally more than half of your daily calorie intake should come in the form of carbohydrates and here are 5 sources of healthy carbs that you should include in your diet.

Whole-grain Rice

Rice is an extremely rich source of carbohydrates but it burns up really fast and leads to increase in blood sugar levels. If you can replace white rice with brown rice you can effectively reduce your changes of contracting diabetes and get more nutrients. The whole-grain variety is more filling and burns much more slowly than refined white rice.

Whole-grain Pasta

Pasta is one of the most popular foods around the world and in America, but most people go with the refined variety, which is stripped of most benefits. Whole-grain pasta has a good quantity of fiber, protein, iron and vitamin B. The fiber and protein content means that whole-grain pasta burns much slower and lasts longer. Not only does it act like a reserve of energy, but also helps you keep your hands off snacks between meals.


Oats are one of the healthiest foods you can eat and according to the FDA they reduce the risk of heart diseases. A good oatmeal breakfast is not only filling but also improves cholesterol levels and helps with weight loss and blood pressure issues. Oats have a high fiber content, which means they are slow burners and keep you satisfied for long.

Sweet Potatoes

Sweet potatoes have a tinge of orange which is because of beta-carotene, an antioxidant which can be converted into vitamin A. This is essential for reducing chances of cancer and slowing down the natural aging process. Vitamin C, which is important for your natural immune system, is also present in sweet potatoes and they are fairly low in calories compared to other starchy food items.


Bananas are excellent sources of energy, which is why you will often see athletes and runners eat them before or in between games and events. They are free of fat and cholesterol and rich in vitamins. They also have essential elements like manganese and potassium along with healthy fiber. The fiber helps with digestion and blood pressure while the electrolytes prevent dehydration.