Choose healthy carbohydrates and fibre sources, especially whole grains, for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

What are healthy carbs and unhealthy carbs?

Healthy carbs (or good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fibre, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley.

Make sure you’re really getting whole grains. Check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.