{"id":63255,"date":"2024-09-03T15:08:34","date_gmt":"2024-09-03T15:08:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=63255"},"modified":"2024-11-06T14:47:20","modified_gmt":"2024-11-06T14:47:20","slug":"smart-carbs","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/smart-carbs\/","title":{"rendered":"Smart Carbs: Making Better Carbohydrate Choices"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Introduction_What_Are_Smart_Carbs\" >Introduction: What Are Smart Carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#The_Science_Behind_Smart_Carbs\" >The Science Behind Smart Carbs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#What_Makes_a_Carb_%E2%80%9CSmart%E2%80%9D\" >What Makes a Carb &#8220;Smart&#8221;?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Benefits_of_Smart_Carbs\" >Benefits of Smart Carbs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Examples_of_Smart_Carbs\" >Examples of Smart Carbs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Fruits_and_Vegetables\" >Fruits and Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Legumes\" >Legumes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#How_to_Incorporate_Smart_Carbs_into_Your_Diet\" >How to Incorporate Smart Carbs into Your Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Meal_Planning_with_Smart_Carbs\" >Meal Planning with Smart Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Smart_Carbs_for_Different_Lifestyles\" >Smart Carbs for Different Lifestyles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Smart_Carbs_vs_Refined_Carbs\" >Smart Carbs vs. Refined Carbs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Understanding_Refined_Carbs\" >Understanding Refined Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Comparing_the_Effects\" >Comparing the Effects<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Practical_Tips_for_Choosing_Smart_Carbs\" >Practical Tips for Choosing Smart Carbs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Reading_Nutrition_Labels\" >Reading Nutrition Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Shopping_Smart\" >Shopping Smart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#More_Tips\" >More Tips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#What_are_the_best_sources_of_smart_carbs\" >What are the best sources of smart carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#How_can_I_switch_from_refined_to_smart_carbs\" >How can I switch from refined to smart carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#Are_smart_carbs_suitable_for_people_with_specific_dietary_needs\" >Are smart carbs suitable for people with specific dietary needs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/#How_do_smart_carbs_affect_energy_levels_throughout_the_day\" >How do smart carbs affect energy levels throughout the day?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Introduction_What_Are_Smart_Carbs\"><\/span><b>Introduction: What Are Smart Carbs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carbohydrates are an essential part of a healthy diet, but not all carbs are equal. While some can wreak havoc on your blood sugar levels and provide little nutritional value, others offer sustained energy, fiber, and a wealth of vitamins and minerals. These beneficial carbohydrates are what we call &#8220;smart carbs&#8221;.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Science_Behind_Smart_Carbs\"><\/span><b>The Science Behind Smart Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_a_Carb_%E2%80%9CSmart%E2%80%9D\"><\/span><b>What Makes a Carb &#8220;Smart&#8221;?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Smart carbs are typically fiber-rich and take longer to digest than their refined counterparts [<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">]. This slower digestion process leads to a more gradual increase in blood sugar levels, providing sustained energy rather than a short-lived spike. Nutritious smart carbs are also often rich in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/antioxidants-smoothie\/\"><span style=\"font-weight: 400;\">Antioxidants<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\"><span style=\"font-weight: 400;\">Vitamins<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minerals<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some of the best sources on the smart carbs list include whole grains such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\"><span style=\"font-weight: 400;\">Brown rice and quinoa<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/red-lentils-calories-benefits-side-effects\/\"><span style=\"font-weight: 400;\">Lentils<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/types-of-fruit\/\"><span style=\"font-weight: 400;\">Fruits<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-vegetables\/\"><span style=\"font-weight: 400;\">vegetables<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods are rich in complex carbohydrates and boost protein, healthy fats, and essential micronutrients [<\/span><a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/dietary-guidelines\/previous-dietary-guidelines\/2015\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">].\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Smart_Carbs\"><\/span><b>Benefits of Smart Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating carb smart foods into your diet can have numerous health benefits. They can help:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulate blood sugar levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promote feelings of fullness and satisfaction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support healthy digestion\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Smart carbs also make you feel fuller for longer, which makes them a great choice for those who are watching their weight [<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">].\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming smart carbs as part of a balanced meal can help slow your digestion and absorption, leading to an even more gradual increase in blood sugar levels. Pairing smart carbs with lean protein and healthy fats is an excellent way to support sustained energy and satisfaction [<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/healthy-meals\/art-20546806\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">].\u00a0<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Examples_of_Smart_Carbs\"><\/span><b>Examples of Smart Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to carbohydrates, not all of them are created equal. Smart carbs \u2013 rich in nutrients, fiber, and antioxidants \u2013 provide sustained energy, support overall health, and even help with weight management. Here are some of the smartest carb choices you can add to your diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/whole-foods-diet\/\"><span style=\"font-weight: 400;\">Whole<\/span><\/a><span style=\"font-weight: 400;\"> grains such as brown rice, quinoa, and whole-wheat bread are excellent sources of smart carbs. The smart carbs list contains:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/fiber-supplements-for-weight-loss\/\"><span style=\"font-weight: 400;\">Fiber<\/span><\/a><span style=\"font-weight: 400;\"> for digestive health and satiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamins and minerals for overall nutrition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Antioxidants to combat oxidative stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike refined grains, whole grains take longer to digest, providing a slower release of energy and preventing blood sugar spikes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s recommended to get at least half of your grains from whole-grain sources. You can increase your whole-grain intake by making simple swaps such as choosing whole-grain bread instead of white bread, eating oatmeal or other whole-grain cereals for breakfast, and having brown rice instead of white rice with your meals.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"Smart Carbs\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_Vegetables\"><\/span><b>Fruits and Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which makes them some of the smartest carb choices. Straight from the smart carbs list, you can find:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/are-apples-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">Apples<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-in-a-banana\/\"><span style=\"font-weight: 400;\">bananas<\/span><\/a><span style=\"font-weight: 400;\"> for a quick, portable snack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/is-spinach-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">Leafy greens<\/span><\/a><span style=\"font-weight: 400;\"> such as spinach and <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-kale-smoothie\/\"><span style=\"font-weight: 400;\">kale<\/span><\/a><span style=\"font-weight: 400;\"> are rich in iron and calcium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cruciferous vegetables such as <\/span><a href=\"https:\/\/betterme.world\/articles\/broccoli-recipes-for-kids\/\"><span style=\"font-weight: 400;\">broccoli<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/are-carrots-keto\/\"><span style=\"font-weight: 400;\">carrots<\/span><\/a><span style=\"font-weight: 400;\"> are high in <\/span><a href=\"https:\/\/betterme.world\/articles\/is-vitamin-c-good-for-hair\/\"><span style=\"font-weight: 400;\">vitamin C<\/span><\/a><span style=\"font-weight: 400;\"> and beta-carotene<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There&#8217;s a wide variety, so you should aim for a rainbow of colors on your plate to ensure you get a broad range of nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s recommended to get at least five servings of fruits and vegetables each day. A serving size is approximately half a cup, or the size of your fist. You can increase your intake by starting your meals with a <\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-salads\/\"><span style=\"font-weight: 400;\">salad<\/span><\/a><span style=\"font-weight: 400;\">, eating fruit as a snack or dessert, and adding vegetables to your favorite dishes. Try new types and flavors to keep things interesting and exciting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><b>Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Legumes such as lentils, chickpeas, and <\/span><a href=\"https:\/\/betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\"><span style=\"font-weight: 400;\">black beans<\/span><\/a><span style=\"font-weight: 400;\"> are rich in protein for muscle growth and repair. They\u2019re also loaded with fiber for digestive health and satiety. Legumes are carb smart foods that contain vitamins and minerals such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Folate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a plant-based protein source, legumes are a brilliant choice for those who are looking to reduce their intake of animal products.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-stuffed-jalapenos\/\"><i>Keto Stuffed Jalapenos 4 Ways: Tasty, Spicy, and Surprisingly Low in Carbs<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Incorporate_Smart_Carbs_into_Your_Diet\"><\/span><b>How to Incorporate Smart Carbs into Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Planning_with_Smart_Carbs\"><\/span><b>Meal Planning with Smart Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating carb smart foods into your meals is easier than you think. Try replacing refined grains with whole grains, adding fruits and vegetables to your meals, and including legumes in your favorite dishes. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Replace refined grains with whole grains:<\/b><span style=\"font-weight: 400;\"> Choose whole-grain bread, brown rice, quinoa, and whole-grain pasta. These foods are rich in fiber and B vitamins. [<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">]<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add fruits and vegetables:<\/b><span style=\"font-weight: 400;\"> Aim for colorful fruits and vegetables in your meals. They provide antioxidants, fiber, and essential vitamins and minerals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include legumes:<\/b><span style=\"font-weight: 400;\"> Legumes such as beans, lentils, and peas are rich in protein, fiber, and minerals. Add them to your soups, salads, and main dishes.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Smart_Carbs_for_Different_Lifestyles\"><\/span><b>Smart Carbs for Different Lifestyles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re a busy professional or an athlete, healthy carb smart foods can support your lifestyle. They provide sustained energy for busy days and help[ with your recovery after workouts. Ways they fit your life include:<\/span><\/p>\n<ul>\n<li><b>Busy professionals<\/b><span style=\"font-weight: 400;\">: Smart carbs provide sustained energy to power through busy days. Try:<\/span>\n<ul>\n<li><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Overnight oats with fruit and nuts<\/span><\/li>\n<li><b>Lunch<\/b><span style=\"font-weight: 400;\">: Whole-grain wrap with vegetables and lean protein<\/span><\/li>\n<li><b>Dinner<\/b><span style=\"font-weight: 400;\">: Brown rice with grilled chicken and steamed vegetables<\/span><\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\"><b>Athletes<\/b><span style=\"font-weight: 400;\">: Smart carbs are essential for energy and recovery. Aim to include a source of smart carbs in every meal. Here are some easy ways for <\/span><a href=\"https:\/\/betterme.world\/articles\/carbs-after-workout\/\"><span style=\"font-weight: 400;\">athletes to eat smart carbs<\/span><\/a><span style=\"font-weight: 400;\"> throughout the day:<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Breakfast:<\/b> <a href=\"https:\/\/betterme.world\/articles\/is-oatmeal-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">Oatmeal <\/span><\/a><span style=\"font-weight: 400;\">with banana and <\/span><a href=\"https:\/\/betterme.world\/articles\/raw-honey-benefits-weight-loss\/\"><span style=\"font-weight: 400;\">honey<\/span><\/a><span style=\"font-weight: 400;\"> and whole-grain toast with <\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-avocado\/\"><span style=\"font-weight: 400;\">avocado<\/span><\/a><span style=\"font-weight: 400;\"> and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Apple slices with almond butter and an energy bar made with whole grains and dried fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Lunch: <\/b><a href=\"https:\/\/betterme.world\/articles\/gluten-free-breakfast-sandwich\/\"><span style=\"font-weight: 400;\">Sandwich<\/span><\/a><span style=\"font-weight: 400;\"> using whole grain bread, vegetables, and lean proteins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Chicken breast with <\/span><a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\"><span style=\"font-weight: 400;\">brown rice<\/span><\/a><span style=\"font-weight: 400;\"> and vegetables<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating smart carbs into your diet can provide sustained energy, support overall health, and aid recovery. Choose a variety of whole grains, fruits, vegetables, and legumes to reap the benefits of smart carbs.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"Smart Carbs\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Smart_Carbs_vs_Refined_Carbs\"><\/span><b>Smart Carbs vs. Refined Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carbs aren\u2019t all the same. Some make you feel good, while others make you feel bad. Let&#8217;s take a look at refined carbs and smart carbs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Refined_Carbs\"><\/span><b>Understanding Refined Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\"><span style=\"font-weight: 400;\">Refined carbs<\/span><\/a><span style=\"font-weight: 400;\"> are in foods such as white bread and candy. They&#8217;re not ideal because[<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9505863\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">]:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They make your blood sugar go up fast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then they make it crash, so you feel tired and hungry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating them a lot is linked to diseases such as obesity and heart disease<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Comparing_the_Effects\"><\/span><b>Comparing the Effects<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While refined carbs may provide a temporary energy boost, smart carbs offer sustained energy and a wealth of nutritional benefits. Eating smart carbs instead of refined carbs is good for you because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They help keep your blood sugar stable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They support healthy weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They give you lasting energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They\u2019re good for your overall health<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So choose smart carbs!<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\">Tailor your fitness journey<\/a> and maximize your results with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practical_Tips_for_Choosing_Smart_Carbs\"><\/span><b>Practical Tips for Choosing Smart Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Picking the right carbs is important for staying healthy. Here&#8217;s how to make better carb choices.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reading_Nutrition_Labels\"><\/span><b>Reading Nutrition Labels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When buying packaged foods, always read the label. Search for fiber (at least 3 grams per serving) and whole grains [<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27301975\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">]. You should also look for main ingredients such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/is-quinoa-keto\/\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole wheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoid added sugars and refined flour such as white flour. Watch out for hidden sugars and refined carbs, which often end in &#8220;-ose&#8221; or &#8220;-ol&#8221; or contain the words &#8220;malt&#8221; or &#8220;syrup&#8221;.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shopping_Smart\"><\/span><b>Shopping Smart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shop on the edges of the grocery store. That\u2019s where you find healthy carbs in whole foods such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods are usually healthier and lower in empty carbs. Spend less time in the aisles, where you\u2019ll find packaged and refined foods. When in the aisles, go for canned beans, lentils, and tomatoes, which are high in fiber and nutrients [<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4608274\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">].<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Tips\"><\/span><b>More Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cook from scratch:<\/b><span style=\"font-weight: 400;\"> Making meals from whole foods lets you control the carbs. Try new recipes with whole grains and lots of vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Watch your portions:<\/b><span style=\"font-weight: 400;\"> Even healthy carbs can cause weight gain and insulin resistance if you overeat. Practice portion control and aim for 1\/2 cup to 1 cup of grains and starchy vegetables per meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pick low-glycemic foods:<\/b><span style=\"font-weight: 400;\"> Foods with a lower glycemic index raise blood sugar slower, which helps regulate insulin. Examples are whole grains, non-starchy vegetables, and most fruits.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By following these tips, you can make better carb choices for your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on smart carbs leads to healthier choices that support your energy levels, overall health, and weight management goals. Add more whole grains, fruits, vegetables, and legumes to your meals, and watch your health transform!<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/chicken-alfredo-keto\/\"><i>5 Chicken Alfredo Keto Recipes for Fast Dinners or Family Stunners Without Eating Too Many Carbs<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"Smart Carbs\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_best_sources_of_smart_carbs\"><\/span><strong>What are the best sources of smart carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best sources of smart carbs include whole grains, fruits, vegetables, and legumes. These foods are rich in fiber, vitamins, and minerals and take longer to digest than refined carbs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_switch_from_refined_to_smart_carbs\"><\/span><strong>How can I switch from refined to smart carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start by replacing one source of refined carbs with a smart carb at each meal. For example, try whole-grain bread instead of white bread with breakfast. Gradually increase your smart carb intake over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_smart_carbs_suitable_for_people_with_specific_dietary_needs\"><\/span><strong>Are smart carbs suitable for people with specific dietary needs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes! Smart carbs can benefit people with diabetes, those who are watching their weight, and anyone who is looking to support their overall health. However, consulting a healthcare provider or dietitian for personalized nutrition advice is always a good idea.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_smart_carbs_affect_energy_levels_throughout_the_day\"><\/span><strong>How do smart carbs affect energy levels throughout the day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Smart carbs cause a gradual increase in blood sugar levels, providing sustained energy throughout the day. They can help prevent energy crashes that often follow the consumption of refined carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By switching to smart carbs, you can support your health, regulate your blood sugar levels, and provide your body with the sustained energy it needs to thrive. Start incorporating smart carbs into your diet today and experience the benefits of smart carbs for yourself.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Smart_Carbs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction: What Are Smart Carbs? Carbohydrates are an essential part of a healthy diet, but not all carbs are equal. While some can wreak havoc on your blood sugar levels and provide little nutritional value, others offer sustained energy, fiber, and a wealth of vitamins and minerals. These beneficial carbohydrates are what we call &#8220;smart [&hellip;]<\/p>\n","protected":false},"author":88,"featured_media":63254,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,151,2],"tags":[],"coauthors":[241],"class_list":["post-63255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-low-carb-diet","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Smart Carbs: Making Better Carbohydrate Choices - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SMART CARBS \u27a4 are healthy, fiber-rich foods that give you lasting energy. Find out how to add more whole grains, fruits, vegetables, and legumes to your diet for better health and weight control.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/smart-carbs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Smart Carbs: Making Better Carbohydrate Choices\" \/>\n<meta property=\"og:description\" content=\"\u2605 SMART CARBS \u27a4 are healthy, fiber-rich foods that give you lasting energy. Find out how to add more whole grains, fruits, vegetables, and legumes to your diet for better health and weight control.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/smart-carbs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-06T14:47:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Smart-Carbs-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Stephanie Wright, RN, BSN\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Stephanie Wright, RN, BSN\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/\"},\"author\":{\"name\":\"Stephanie Wright, RN, BSN\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b8f9e310f30c6bc3cbd731a3ca5b0ce9\"},\"headline\":\"Smart Carbs: Making Better Carbohydrate Choices\",\"dateModified\":\"2024-11-06T14:47:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/\"},\"wordCount\":1562,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Smart-Carbs.png\",\"articleSection\":[\"Healthy Eating\",\"Low Carb\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>Introduction: What Are Smart Carbs?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Carbohydrates are an essential part of a healthy diet, but not all carbs are equal. While some can wreak havoc on your blood sugar levels and provide little nutritional value, others offer sustained energy, fiber, and a wealth of vitamins and minerals. These beneficial carbohydrates are what we call \\\"smart carbs\\\".<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Science Behind Smart Carbs<\/b><\/h2>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>What Makes a Carb \\\"Smart\\\"?<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Smart carbs are typically fiber-rich and take longer to digest than their refined counterparts [<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">]. This slower digestion process leads to a more gradual increase in blood sugar levels, providing sustained energy rather than a short-lived spike. Nutritious smart carbs are also often rich in:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><a href=\\\"https:\/\/betterme.world\/articles\/antioxidants-smoothie\/\\\"><span style=\\\"font-weight: 400;\\\">Antioxidants<\/span><\/a><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><a href=\\\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\\\"><span style=\\\"font-weight: 400;\\\">Vitamins<\/span><\/a><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Minerals<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Some of the best sources on the smart carbs list include whole grains such as:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><a href=\\\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\\\"><span style=\\\"font-weight: 400;\\\">Brown rice and quinoa<\/span><\/a><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><a href=\\\"https:\/\/betterme.world\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/\",\"url\":\"https:\/\/betterme.world\/articles\/smart-carbs\/\",\"name\":\"Smart Carbs: Making Better Carbohydrate Choices - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/smart-carbs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Smart-Carbs.png\",\"dateModified\":\"2024-11-06T14:47:20+00:00\",\"description\":\"\u2605 SMART CARBS \u27a4 are healthy, fiber-rich foods that give you lasting energy. 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While some can wreak havoc on your blood sugar levels and provide little nutritional value, others offer sustained energy, fiber, and a wealth of vitamins and minerals. These beneficial carbohydrates are what we call \"smart carbs\".<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>The Science Behind Smart Carbs<\/b><\/h2>\r\n<h3 style=\"text-align: center;\"><b>What Makes a Carb \"Smart\"?<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Smart carbs are typically fiber-rich and take longer to digest than their refined counterparts [<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/carbohydrates\/art-20045705\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">]. This slower digestion process leads to a more gradual increase in blood sugar levels, providing sustained energy rather than a short-lived spike. Nutritious smart carbs are also often rich in:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/antioxidants-smoothie\/\"><span style=\"font-weight: 400;\">Antioxidants<\/span><\/a><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\"><span style=\"font-weight: 400;\">Vitamins<\/span><\/a><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minerals<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Some of the best sources on the smart carbs list include whole grains such as:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\"><span style=\"font-weight: 400;\">Brown rice and quinoa<\/span><\/a><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/smart-carbs\/","url":"https:\/\/betterme.world\/articles\/smart-carbs\/","name":"Smart Carbs: Making Better Carbohydrate Choices - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/smart-carbs\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/smart-carbs\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Smart-Carbs.png","dateModified":"2024-11-06T14:47:20+00:00","description":"\u2605 SMART CARBS \u27a4 are healthy, fiber-rich foods that give you lasting energy. 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