Carbohydrates often get a bad reputation in fitness and weight management circles, but not all carbs are created equal. “Smart carbs” are nutrient-dense, slow-digesting carbohydrates that provide lasting energy, help control appetite, and support metabolic health. Here are five options that nutrition experts recommend including in your diet.
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1. Steel-Cut Oatmeal
Starting your day with a hearty bowl of steel-cut oatmeal can set the tone for sustained energy. “Steel-cut oatmeal is going to be the most robust high-carb food you can start your day with,” says Dr. Matt Chalmers, a health and wellness professional. “This will give you a long, slow ‘burn’ that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher, allowing you to burn more calories throughout the day.” Unlike instant oats, steel-cut oats digest slowly, preventing spikes and crashes in blood sugar while keeping you full longer.
2. Garbanzo Beans
Beans are a versatile carb source, and garbanzo beans are a standout. “I am a huge fan of beans, especially garbanzo beans,” says Adrienne Youdim, an internist specializing in medical weight loss and nutrition. “Not only do they provide a steady rise in blood sugar, which is critical to staying energized, they’re also packed with protein—nearly 20 grams per serving—which helps maintain lean muscle and preserve your metabolism.” Toss them in salads, blend them into hummus, or roast them for a crunchy snack to keep your energy and focus high.
3. Sweet Potatoes
Sweet potatoes are more than just a comforting side dish—they’re a nutrient powerhouse. Lisa Richards, a registered nutritionist, explains, “Sweet potatoes are a nutrient-dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals. These nutrients support immune health and overall function.” Their fiber content helps you feel fuller longer, which can naturally reduce overeating and prevent unnecessary fat storage.
4. Edamame
Packed with both protein and fiber, edamame is an ideal carb choice for anyone looking to support their metabolism. “One cup of cooked edamame has 17 grams of protein and eight grams of fiber per serving,” notes registered dietitian Lainey Younkin. “These young soybeans also contain isoflavones, which have been studied for their potential anti-inflammatory effects, helping support metabolic health.” Edamame works well as a snack, in stir-fries, or even added to grain bowls.
5. Quinoa
For a versatile, nutrient-rich grain, quinoa is a go-to. Dietitian Alyssa Pacheco emphasizes its blood sugar benefits: “This whole grain is a good source of fiber and protein for optimal blood sugar control.” By keeping blood sugar levels steady, quinoa can prevent energy crashes and reduce signals in the body that promote fat storage. It’s also naturally gluten-free and easy to pair with vegetables, lean proteins, or healthy fats.
Incorporating these five smart carbs into your daily meals provides lasting energy, supports lean muscle, and helps prevent fat storage—making them a key component of a balanced, sustainable diet.
