Healthy Carbs to Keep On-Hand
When it comes to carbohydrates, there is a contradictory nature in our food culture. On the one hand, it’s effortless to find simple, highly processed carbohydrates in the food system that include added sugars and refined grains. Think Arizona sweet tea, Entennman’s donuts, Domino’s Pizza, Oreos, Cheetos, Honey Smacks cereal, etcetera etcetera.
On the other hand, low carb diets are still receiving plenty of attention. Even if you don’t subscribe to the low carb diet mentality, you might admit that you have a more negative feeling towards carbohydrates. It’s hard to fight the bombarding messages that carbs are “bad”, carbs cause weight gain (they don’t!), carbs cause diabetes (they don’t!), carbs need to be restricted, etcetera etcetera.
In my experience as a dietitian, I find that many people are not eating enough of the healthful carbs. This is in part due to a fear of carbohydrates, but it’s also due to the perception of convenience. Prepping those healthful carbs takes time, doesn’t it?
If you are crunched for time or just don’t care to cook, don’t worry about simmering those steel cut oats for 30 minutes, or low-boiling brown rice for 45 minutes, or cooking soaked dry beans for 2 hours. Here are some healthful, non-processed, easy carbohydrates to have on-hand:
Frozen or Shelf-Stable Microwavable Rice & Grain Pouches
Yes, this is a thing, and it’s super convenient! Ready in less than 2 minutes. Look for a whole grain variety.
Instant Microwaveable Oatmeal
Look for the plain variety without added sugars, and add your own toppings – yum!
A Piece of Fruit
Talk about a naturally portable carb option. Grab a banana to-go!
Frozen Potatoes
Don’t have time for an oven-baked potato? Get a freezer steamable bag of potatoes. And yes, white potatoes are nutritious too!
Microwavable Bean and Lentil Pouches
Just tear the vent, microwave, and enjoy! Also, draining, rinsing and warming canned beans is no biggy if you’re up for it.
Quick Cooking Pasta
It can’t get simpler than this. Reduce pasta’s cooking time from 8 minutes to 40 seconds! Toss-in some sauce (olive oil, marinara, pesto), veggies (maybe a frozen steamable bag?) and protein (rotisserie chicken is a great option), and you’ve got a balanced meal in minutes.
Healthier Ramen Alternative
Upgrade your ramen packets to a whole grain option without the excess sodium, phosphates, and all of the other additives that come in that pouch. These Rice Ramen cakes are done in 4 minutes and can be turned into a brothy soup, stir fry or cold noodle salad.
Air-Popped Popcorn
You may have not known that popcorn is a whole grain – fun fact! Ditch dousing it in butter and salt, and you’ve got a healthy, crunchy carbohydrate snack on your hands. Either microwave for a few minutes or purchase it already popped.
Milk & Yogurt
See previous post regarding my feelings on dairy (spoiler: I’m a fan!). Dairy is a nice balance of carbohydrate, protein, and fats. For yogurts, avoid the added sugars and try a plain variety, then mix-in your favorite toppings.
Frozen Starchy Veggies
You may have known that corn can be categorized as either a grain or a vegetable! Interestingly, peas are known as a “starchy vegetable” but are technically a legume (along with lentils and dry beans). 1 cup of peas is about 20 grams of carbohydrate, and 1 cup of corn is about 30 grams of carbohydrate. Grab a frozen bag and steam them in the microwave.
Don’t skimp-out on these nourishing carbohydrates! They are delicious, convenient and packed with nutrients.
If you are an athlete/physically active, carbohydrates are an essential source of fuel that cannot be missed. Incorporating these convenient options will keep your muscles well-fueled for your activities.
Working with a dietitian is a great way to learn how many carbohydrates your body requires each day. If you would like to work with me, schedule a FREE discovery call here.