When most people have rice, they have white rice.

When most people make toast, they use white bread.

What do these have in common?

They are all REFINED carbs.

They spike your insulin even more than regular carbs.

And it’s a large spike!

Those carbs have a high glycaemic index, which means they put your body in a fat-storing mode, and if you’re trying to lose fat, that’s NOT WHAT YOU WANT.

Meanwhile, there are many carbs you can eat from, especially whole-grain sources.

Does this mean implementing high carbs in your diet? No.

But these should be the carbs you consume.

So here are 11 sources you can get your carbs from:

1. Sweet potatoes

Sweet potatoes ^[1] are popular and have many benefits, whether it’s for weight loss or weight maintenance.

They have many micronutrients:

• vitamin A
• vitamin C
• vitamins B6
• Vitamin E
• Calcium
• Folate
• Lutein and zeaxanthin
• Beta-carotene

Sweet potatoes are high in fibre, which is essential for your digestive health and your gut. 

They are complex carbs, so they spike your insulin less than simple carbs, which can reduce your cravings.

Sweet potatoes are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. Humans were never meant to consume gluten, so it’s better.

2. Beans and legumes

Don’t forget your BEANS! ^[2]

You can forget baked beans because they contain modified cornstarch and a lot of sugar.

Check out their micronutrients:

• B vitamins
• Folate
• Thiamine
• Riboflavin
• iron
• magnesium
• potassium
• Zinc

Beans and legumes are great plant-based sources of protein, which is important if you want to build muscle and get stronger. It’s still important whether you’re still growing or not.

Beans and legumes are packed with dietary fibre, which is fundamental for the bacteria in your gut!

Many beans and legumes have a low glycaemic index (GI), meaning they are digested slowly and cause a gradual rise in blood sugar levels.

It leads to less of it being stored as fat for later use and rather most of it being stored to be used straight away.

3. Brown Rice

STOP EATING WHITE RICE, and eat BROWN RICE!

White rice is the refined version of brown rice, which means that the outer layers of the grain ^[3], the bran and the germ, are removed during milling.

It makes white rice more shelf-stable and easier to cook, but it also strips away most of the fibre, vitamins, minerals, and antioxidants that are present in brown rice.

Brown rice ^[4] is a whole grain, which means it retains all parts of the grain, including the bran, germ, and endosperm. As a result, it is rich in essential nutrients:

• B vitamins
• Thiamine
• Niacin
• Vitamin B6
• Magnesium
• Manganese

Brown rice is an excellent source of dietary fibre, crucial for your gut health.

It has a Lower Glycaemic Index than white rice, which means your body won’t be storing a lot of energy as fat, and you’ll get less cravings.

4. Whole Wheat Pasta 

Instead of having your popular pasta Bolognese with white refined pasta, have it with WHOLE WHEAT PASTA.

Whole wheat pasta contains all three grains, which contain the essential micronutrients you require.

Here is what it gives you:

• B vitamins
• Thiamine
• Riboflavin
• Niacin
• Folate
• Magnesium
• Phosphorus
• Iron

Whole wheat pasta is an excellent source of dietary fibre, so your gut will remain healthy.

Whole wheat pasta has a lower glycaemic index (GI) compared to traditional white pasta, which means it is digested more slowly and leads to a gradual rise in blood sugar levels.

Less spikes in your insulin results in fewer cravings, and you feel more energised.

*Pasta made from semolina could work because it’s made with the grain that contains the most nutrients. However, try and go for whole-grain pasta!

5. 100% Oats

Instead of having those chocolatey cereals that are full of sugar and are ultra-processed, have some oats.

But make sure they’re 100% oats ^[5]. If they’re not, they may be added chemicals to it, which isn’t good for you.

Oats provide you with:

• thiamine (B1)
• pantothenic acid (B5)
• Folate
• Manganese
• Phosphorus
• Magnesium
• Iron

Oats are particularly high in dietary fibre, both soluble and insoluble. This fibre is beneficial for digestive and gut health.

Oats are naturally gluten-free, which is good because gluten was never meant to be consumed by humans; it can’t be digested (if you can tolerate gluten, it isn’t too bad for you).

So oats are good for people who can tolerate it and people who can’t!

6. Potatoes

Potatoes are popular like sweet potatoes and have their unique benefits:

• Vitamin C
• Vitamin B6
• Potassium
• Manganese
• Magnesium

They contain dietary fibre ^[6], which is essential for digestive health and a healthier gut.

Potatoes provide complex carbohydrates, and they release energy more slowly than refined carbs. These help stabilise blood sugar levels.

Potatoes are an economical food choice and can be a cost-effective way to add important nutrients to your diet.

7. Whole wheat bread

Stop having white bread or even brown bread, HAVE WHOLE-GRAIN BREAD. Whole-grain breads ^[7] have a nutritional edge over breads with just processed grains because whole grains retain the germ and bran portion of each grain. 

Make sure the bread you choose lists “100 per cent whole wheat” on the packaging or “whole-grain wheat” on the ingredients list.

Whole wheat bread is packed with: 

• B vitamins 
• Such as thiamine, riboflavin, niacin, and folate
• Magnesium 
• Phosphorus
• Iron

Whole grain bread has a lower glycaemic index than refined carbs, so you’ll have fewer cravings and store less energy as fat in you.

Brown Isn’t Necessarily Better 

In reality, a significant number of wheat breads are essentially white breads in a deceptive guise.

They feature the same refined white flour as found in white bread, sometimes incorporating sugars or colourings to create a darker appearance. 

The darker colour of the bread doesn’t provide a dependable measure of its nutritional quality.

The term “wheat” on the packaging can be misleading for consumers because the majority of breads, including white bread, are made from wheat.

8. Millet

Instead of having rice, mix it up a little and have millet. You can have it with beans and broccoli, and replicate recipes you usually have with rice, but with millet.

Here is what it gives:

• B vitamins 
• Like niacin and folate
• Magnesium
• Phosphorus
• Manganese

Millet is naturally gluten-free, making it a suitable option for individuals with celiac disease or gluten sensitivities.

Millet is an excellent source of dietary fibre ^[8], both soluble and insoluble. It improves your gut and digestive health.

Millet has a relatively low glycaemic index (GI), meaning it digests and absorbs slowly, leading to a gradual rise in blood sugar levels and less cravings.

9. Barley

Barley is high in fibre and protein, making it a satisfying whole-grain option. It can be in soups, stews, or as a side dish.

It has:

• B vitamins 
• Like niacin, thiamine, and riboflavin
• Magnesium
• Phosphorus
• Manganese

Barley has a relatively low glycaemic index (GI), meaning it digests and absorbs slowly, leading to a gradual rise in blood sugar levels.

Overall, your insulin levels will be steady.

Barley is an excellent source of dietary fibre ^[9], particularly beta-glucans, which are a type of soluble fibre known for their health benefits. It promotes better gut and digestive health.

10. Quinoa

Quinoa is one of the most popular whole-grain foods you can indulge in for lunch or dinner! It’s a complete protein and a great source of fibre. Quinoa is versatile and used in salads, as a side dish, or even as a breakfast grain!

It’s loaded with:

• B vitamins (such as folate, B6, and thiamine), 
• Iron
• Magnesium
• Phosphorus
• Manganese
• Potassium

Quinoa is naturally gluten-free, making it a safe and nutritious option for individuals with celiac disease or gluten sensitivities.

 Quinoa has a relatively low glycaemic index (GI), meaning it digests and absorbs slowly, leading to a gradual rise in blood sugar levels. It results in less cravings and more energy.

11. Whole grain cereals

Whole grain cereals, like 100% bran flakes, are a healthy and nutritious choice, which is good if you like milk.

Cereals, like bran flakes, give you:

• B vitamins like thiamine, niacin, and folate
• Magnesium
• Phosphorus
• Iron.

Whole grain cereals have a lower glycaemic index (GI) ^[10] than refined cereals or sugary breakfast options. It means they are digested and absorbed slowly, leading to a gradual rise in blood sugar levels.

Choosing whole grain cereals over refined cereals or sugary breakfast options is a healthier choice because whole grains provide a range of nutrients and are lower in added sugars.

They are a valuable addition to a balanced breakfast and can contribute to overall health and well-being.

Conclusion

Although you should have low-carb diets, these should be the carbs you consume, because they contain many micronutrients.

Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from our food.

A 2017 Trusted Source ^[11] found that the importance of fibre is intimately tied to the importance of our gut microbes. A proper fibre diet feeds and makes these bacteria thrive.

In turn, they increase in number and kind. The more microbes we have in our intestines, the thicker the mucus wall and the better the barrier between our body and our busy bacteria population.

While the mucus barrier lowers inflammation throughout the body, the bacteria aid in digestion, creating a dual benefit.