7 Best Carbs You Should Eat for More Energy, Recommended by a Dietitian

Fill up your energy tank with these healthy high-carb foods.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

If you find yourself yawning and rummaging through your fridge and pantry in search of a pick-me-up, you might stop and wonder: What food will actually give me more energy? The answer may surprise you.

Carbohydrates are often viewed as a dietary villain. They are typically the first food group to be eliminated or drastically reduced in fad diets or restrictive meal plans. Yet, this essential food group is the body’s preferred source of energy and can be a valuable source of energy if you’re feeling sluggish. Carbohydrates are also found in our most nutritious foods, such as fruits, vegetables, dairy, legumes and whole grains.

Related: 6 Reasons You Should Be Eating Carbs

In this article, we will delve into the seven best carbs to give you more energy, and discuss the best ways you can incorporate them into your day.

1. Potatoes

Potatoes are one of the most budget-friendly and satisfying carbs you can add to your weekly shopping list. A 2018 study published in Nutrients found that participants felt more satiated and full after consuming potatoes than rice or pasta. One small baked potato (about 5 ounces) is rich in water (74% of the spud is water!) and offers a good source of fiber, according to the USDA. Potatoes have particularly plentiful amounts of a type of fiber called resistant starch, which ferments in the large intestine. All of these qualities help potatoes provide a steady release of energy.

Enjoy your potatoes boiled, baked, air-fried, mashed or stuffed. Try our Air-Fryer Potato Wedges or  Stuffed Baked Potatoes with Pesto & Eggs for some spud inspiration.

2. Wild Rice

Wild rice deserves a spot in everyone’s pantry. This type of dark-hued rice has a nutty flavor, chewy texture and is chock-full of energy-boosting carbs. Wild rice packs more protein than brown or white rice, dishing up over 6 grams of protein per cooked cup, per the USDA. It is also a good source of fiber, with nearly 3 grams per cup. The fiber and protein found in wild rice slows carbohydrate digestion, resulting in a gradual rise in blood sugars and more stable energy.

Use wild rice in your next grain bowl or add it to soup, such as our Creamy Wild Rice & Mushroom Soup, or to a salad, like our Wild Rice Salad with Arugula Pesto, to get your scoop of energy-boosting wild rice.

3. Grapes

Grapes are sweet, poppable orbs bursting with hydration. Dehydration can result in fatigue and poor energy. One cup of grapes consists of 80% water, says the USDA, bringing you closer to meeting your daily fluid needs. Whether you love green, purple or black grapes, all colors are brimming with water and are a delicious and sweet source of carbs. The little fruits also contain disease-fighting antioxidant-rich phytonutrients, according to 2021 research in Food Chemistry X.

Snack on a bundle of fresh or frosted grapes. Or try them roasted in our Roasted Grape & Radicchio Salad recipe, along with a glass of our Grape Smoothie.

4. Whole-Wheat Bread

Whether you love toast, bagels or pita bread, whole-wheat bread is jam-packed with whole grains, fiber and energy-boosting carbohydrates. What really makes whole-wheat bread stand out, though, is that it is one of the most convenient sources of carbohydrates because it is ready to eat for any meal or snack and can be topped with a variety of options.

Try our Pistachio & Peach Toast for an easy breakfast or try our Loaded Cucumber & Avocado Sandwich for a speedy lunch that comes together in just 10 minutes.

5. Apples

There’s nothing more refreshing than biting into a sweet, crisp and juicy apple. Apples are mainly composed of carbohydrates, which provide a source of energy-dense fuel. One medium apple contains 95 calories, 4 grams of fiber and 25 grams of carbohydrates, according to the USDA. Plus, apples are a great vehicle for additional satiating toppings, like almond butter or peanut butter.

Try our  Apple with Cinnamon Almond Butter for a delicious snack or enjoy diced apples in a grain bowl, as a sweet salad topper or try our Apple-Crisp-Stuffed Baked Apples for dessert.

6. Oatmeal

Oatmeal is the ultimate nourishing breakfast food. Eating a bowl of hearty whole grains will provide you with satiating energy to power you through your morning. Oatmeal is an excellent source of carbohydrates and packs plenty of filling fiber. According to the USDA, 1 cup of cooked oats contains 166 calories, 4 grams of fiber and 6 grams of protein. Oatmeal is also a good source of iron, a nutrient that helps your body make hemoglobin, a component of red blood cells that carries oxygen to your body’s tissues for energy.

A bowl of oats is a perfect blank canvas: It can be dressed with sweet or savory toppings, eaten hot or cold and prepared ahead of time. Who doesn’t love the convenience of making Overnight Oats or Blueberry Baked Oatmeal?   

7. Dates

Biting into a soft, sweet date is similar to eating a piece of chewy caramel. Dates are composed primarily of carbohydrates, which makes them an excellent fruit to snack on when you feel your energy levels begin to dip. Dates also contain an array of micronutrients, including potassium, which you need adequate amounts of for good energy levels.

Dates are portable and can be incorporated into savory dishes like our Moroccan Lentil Salad or used in dessert recipes like our Tiramisu-Inspired Energy Balls.

Bottom Line

Carbohydrates are present in our most nutrient-dense foods, like fruits, vegetables and whole grains, and are the body’s preferred source of energy. For an additional energy-booster, pair these nutritious carbs with satiating protein sources, like eggs, nuts, yogurt, kefir or nut butters. Along with eating enough and the right type of carbs, don’t forget to get plenty of sleep and stay hydrated to maintain energy all day long.

Read the original article on Eating Well.