The 17 Day Diet seems to be all the rage these days. Created by Dr. Mike Moreno, the diet was recently featured on The Doctors and the Dr. Phil Show. To go along with this “17” craze, we’re featuring a list of 17 healthy carbs that you should be eating for overall health. With so many healthy options, you’ll never fall into a food rut again!
1. Oatmeal. It may seem boring, but oatmeal is such a delicious and filling breakfast choice. With lots of fiber, five grams of protein, 27 grams of carbs, three grams of fat and only 150 calories, you get a lot of nutritional bang for your bite!
2. Barley. Also high in fiber, barley is great in soups, as a whole-grain side or even as a healthy rice replacement in risotto!
3. Brown rice. If you’re looking to make those carbs you eat healthier, an easy swap is trading your white rice for brown. With so many quick-cooking options on the market these days, there are tons of ways to add brown rice to your diet.
4. Fruits. No matter what your favorite fruit is, it’s likely that it’s high in vitamins, minerals and fiber, as well as carbs. Fresh, frozen or canned, stock up on a variety of fruits to get your carbs in your diet.
5. Veggies. Although veggies are lower in carbs than fruit, they can still be a good source, particularly the starchy vegetables such as potatoes, green beans, peas, carrots and corn. If you have trouble getting your veggies in, follow these sneaky vegetable tips!
6. Quinoa. We love this healthy whole grain because not only is it a good source of fiber, iron and magnesium, it’s also a complete protein! With the consistency of couscous, quinoa is also easy to make.
7. 100% whole-wheat bread. Want to make that sandwich healthier? Trade your white bread for wheat bread and get a full dose of whole grains. Just be sure that you’re buying 100 percent whole-grain bread, not just wheat bread, to reap the nutritional benefits. To be sure, the first word on the ingredient list should be “whole”.
8. Whole-grain pasta. If you’re a pasta fiend, why not try whole-grain pasta? With more fiber, whole-grain pasta is more filling so you need less to satiate your cravings!
9. Whole-wheat couscous. This traditional Middle Eastern grain is fantastic with fresh herbs and makes for a healthy side dish for any meal. Try this simple whole-wheat couscous recipe!
10. Legumes. Beans truly are the magical fruit! With stick-to-your-ribs power and a variety of legumes to choose from, beans are very high in fiber and are even a good source of protein.
11. Low-fat dairy. While high in protein, most dairy sources also include some carbohydrates. Stock up on skim milk and yogurt to fuel up.
12. High-fiber cereal. Start your day off strong with a high-fiber cereal that fills you up with fiber, vitamins and minerals. Nowadays, there are so many good cereal options to choose from!
13. Black rice. The new super food on the block, black rice has been found to be high in anthocyanin antioxidants, which are also found in blackberries and blueberries. Additionally, black rice is rich in iron and fiber. It’s a carb must!
14. Chia. While lower in carbs than most whole grains, chia seeds still give you about 15 grams per serving, along with fiber, omega-3 fatty acids and protein. Try it today!
15. Buckwheat. Buckwheat is a good, healthy carb choice for those with gluten sensitivity. A cup of the grain has 4 grams of fiber along with protein.
16. Almond and soy milk. Alternative milks such as soy and almond come in a variety of flavors and boast pretty good nutritionals, especially the unsweetened versions. If you’re lactose intolerant or aren’t a fan of cow milk, try these other varieties!
17. Millet. Another gluten-free option, millet grain is technically a seed that’s super high in vitamins and minerals. It’s also popular in some diet plans such as Detox 4 Women.
What’s your favorite healthy carb? Tell us in the comments!
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