These days, carbohydrates are the most misunderstood macronutrient of the three.
"There's an automatic negative perception around carbs, just as there is an automatic positive association with protein," says Rachael Hartley, R.D., registered dietitian and author of Gentle Nutrition. "Because of this perception, many people think that eating healthy means limiting carbohydrates, when in reality, carbs are the body's preferred source of fuel, and a valuable source of vitamins, minerals and fiber."

When putting together this list of high carb foods, however, we looked for nutrient-dense carbohydrates packed with vitamins, minerals and fiber. Many of these choices contain naturally occurring sugar that will help keep your energy up. These are the best healthy carbs, according to dietitians:

1
Oats
Research has linked consuming oats, which are a source of complex carbs, with lowering low-density lipoprotein (LDL) cholesterol levels. Plus, the prebiotic fiber found in oats help fuel your body’s probiotics, the friendly bacteria that lives in your GI tract.

I love oatmeal because it makes a tasty and satisfying breakfast, and also contains cholesterol-lowering, gut-friendly soluble fiber.

You can include oats in your intake in a variety of ways, including overnight oats, and warm oatmeal topped with fruit and nuts or nut butter.

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2
Berries
All types of berries are good sources of complex carbs and are packed with nutrients. For example, blueberries are a good source of fiber and vitamin C, and they offer other essential micronutrients like potassium and manganese.

Research also shows daily consumption of blueberries and strawberries, which contain high levels of antioxidants, may be linked to positive effects, like improving inflammation, insulin sensitivity, blood pressure and cognitive health.

Whether you opt for fresh, frozen or dried, berries offer an easy way to add pops of sweetness to meals and snacks. Try mixing them into your pancake batter or oatmeal at breakfast, including them in salads at lunch or dinner, or pairing them with nuts and chocolate for a balanced, tasty snack.

3
Potatoes
Potatoes are nutrient powerhouses — they can pack up to 4 grams of plant-based protein, nearly 5 grams of fiber and 25% of the potassium you need for the day. If you are wondering whether you should eat white or sweet potatoes, the answer is to eat the potatoes you prefer.

“Lots of people think white potatoes are unhealthy or don't contain any nutrients, but they're actually rich in the antioxidant vitamin C, potassium, and contains a nice dose of fiber,” says Hartley.

Certain preparation methods are more nutritious than others (grilled vs. fried, for example), but all potatoes can fit into a balanced intake.

4
Bread
Within the carb category, bread may get the worst rap but it can be an easy way to meet your carb needs and benefit from other essential nutrients. All breads contain varying amounts of fiber and micronutrients like calcium and magnesium, and can be a part of a balanced diet. Whole grain versions (whole wheat, rye, pumpernickel, etc.) offer more nutrients than their refined, white counterparts.

“For athletes and other active people I work with, having refined grains before a sports event is a great choice for providing a quick source of easily digestible energy,” explains Hartley. Or, if you have a stomach bug, a piece of white bread is likely to be more tolerable and settling than a fibrous slice of whole wheat or rye.

Toast a slice of your favorite bread with breakfast, dip a slice in some good quality olive oil or try one of these delicious lunch sandwiches.

5
Pumpkin
As a member of the squash family, pumpkin is a starchy nutrient-dense veggie. Other than offering complex carbohydrates, pumpkin offers the antioxidant beta-carotene, an important antioxidant for your vision and skin.

One cup of plain pumpkin purée also provides essential nutrients like fiber, vitamin A, potassium and non-heme iron.

Try mixing ½ cup into plain, Greek yogurt (with cinnamon, nutmeg and a drizzle of honey) for a protein-rich snack and enjoy it this holiday season in pumpkin pie.

6
Rice
Like common misconceptions about potatoes, there are similar ones regarding rice. While brown rice is more nutrient-dense than white rice, white rice still offers health benefits.

“While I love the nutty flavor of brown rice in many dishes, white rice is a favorite and a staple food in many cultures,” explains Hartley. “White rice is inexpensive, easy on the digestive system, fortified with vitamins and minerals and only has one less gram of fiber than brown rice.”

On that note, more nutrient-dense carbs like brown rice and whole wheat pasta contain slightly more fiber than their refined counterparts like white rice and pasta. Fiber can help keep you full and satisfied, but it’s important to stay hydrated while increasing fiber intake slowly and gradually to let your body adjust.

”Just like potatoes, your decision of which rice to include should be based on what you enjoy the most (and that may change depending on your mood and what else you are eating)," Hartley says.

7
Dates
Dates are sweet, dried fruits and carb sources with essential nutrients, including fiber and micronutrients (vitamins and minerals).

Just two Medjool dates provide 3.2 grams of fiber, which is about 12% of DV. Like oats, dates contain soluble fiber, which helps to lower LDL cholesterol. They also contain insoluble fiber which helps keep the digestive system running smoothly.

Dates offer important micronutrients like calcium, B vitamins, non-heme iron, potassium, copper and magnesium. Enjoy them chopped up in salads or rice dishes, or as a satisfying snack filled with nut butter.

8
Yogurt
Along with other sources of dairy, yogurt is a carb choice that provides lactose, a naturally occurring sugar. While there are yogurts higher in protein than others (like Greek yogurt), all yogurts offer important nutrients aside from carbs.

Yogurt is a good source of bone-protecting calcium and vitamin D, and gut-balancing probiotics. One thing you'll want to be mindful of is sugar in yogurt. You should try to opt for Greek yogurts, which are naturally lower in sugar and higher in protein than regular yogurt.

Similar to our other carb picks, the best rule of thumb to follow when choosing yogurt is to go with what you like most. Have it as a little snack alone, or try yogurt in sweet-but-tart breakfasts like smoothies and parfaits, or in savory fare like dips and condiments.

9
Bananas
Bananas are a fabulous simple carb source with natural sugars, filled with potassium and magnesium, and supply plant-based prebiotic compounds that help "feed" your good bacteria.

Enjoy a whole banana before a workout for some quick, easily digestible energy. You can include it in a dessert (banana split, anyone?), in a sandwich with nut butter and honey at lunch, or even as an afternoon snack with a spoonful of nut butter. Try slicing a banana into your morning yogurt bowl for a nutritious addition to round out a quick breakfast meal. It's a hearty, energy-packed food loaded with fiber, vitamin B6, vitamin C, manganese and more.

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