Dietitian Emma Shafquat thinks carbohydrates are often \u201cunfairly demonised\u201d \u2013 especially healthy, minimally processed types, which not only keep us fuller for longer, but also provide fibre and important vitamins and minerals such as iron and B vitamins.<\/p>\n
The \u2018right\u2019 kinds of carbs include wholegrains such as brown rice, oats and quinoa. Shafquat says these foods fill you up but also contain higher levels of fibre, B vitamins, iron and selenium than refined or white carbs like white bread, white rice or pasta, which have often had these nutrients removed during processing.<\/p>\n
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Couscous is high in selenium, an antioxidant that supports immune function (Photo: Teo Musat\/Getty)<\/p>\n
Here, expert dietitians and nutritionists reveal the carbohydrates they always have in their kitchens.<\/p>\n
1.\u00a0 Sourdough<\/p>\n
Nichola Ludlam-Raine<\/a>, dietitian and author of How Not to Eat Ultra-Processed, eats sourdough almost every day, either for breakfast with nut butter, sliced banana and cinnamon, or for lunch with avocado or hummus, sliced tomato and eggs.<\/p>\n \u201cUnlike regular white bread, sourdough is fermented, which makes it easier to digest and may be gentler on blood sugar levels due to its lower glycaemic index,\u201d she says. Ludlam-Raine says she recommends sourdough to clients \u201cwhether topped with mackerel tinned in tomatoes, or served alongside soup or salad\u201d.<\/p>\n Real sourdough is made from flour, water and salt, so if you\u2019re not sure how to find it on the bread shelves, always check the ingredients label for yeast and additives first.<\/p>\n 2. Oats<\/p>\n Dietitian Lizzie Sanchez from Green Health Dietetics says oats are a cupboard essential she always keeps stocked up in her home. \u201cThey\u2019re a fantastic source of complex carbohydrates and soluble fibre \u2013 especially beta-glucan, which helps support healthy cholesterol and feeds beneficial gut bacteria,\u201d she explains.<\/p>\n She says she usually buys steel cut or rolled oats for convenience. \u201cFor those with IBS, oats are also a gentle fibre source that can help support regular digestion without being too hard on your gut. They\u2019re endlessly adaptable and can be used to make some great breakfasts and snacks like, overnight oats with milk and a crunchy nutty topping or healthier flapjacks and biscuits,\u201d Sanchez says.<\/p>\n Along with making porridge, she also adds them to fruit, yoghurt and eggs to boost protein intake<\/a>.<\/p>\n 3.\u00a0 Wholewheat couscous<\/p>\n Shafquat has chosen wholewheat couscous as one of her top high-carb foods. \u201cIt\u2019s really high in selenium, an antioxidant that supports immune function, thyroid health, and cell repair. In addition to selenium, wholewheat couscous provides protein and slow-release carbohydrates that can help keep you fuller for longer,\u201d she says.<\/p>\n Wholewheat couscous is great for time-poor parents because it takes just minutes to prepare, making it ideal for mid-week meals, one-pot meals and lunchboxes. Serve it with beans or lentils to make a protein-rich dish. <\/p>\n Shafquat says: \u201cIf your child is stuck eating pasta or struggles with the texture of rice, couscous is a great way to introduce more variety and boost overall fibre intake.\u201d<\/p>\n 4.\u00a0 Quinoa<\/p>\n Priya Tew<\/a>, specialist dietitian at Dietitian UK<\/a>, says quinoa is a delicious healthy high-carb food that is relatively cheap. Technically a seed, she says it\u2019s a good source of fibre and protein and \u201cprovides iron, magnesium, folate and zinc as well as some flavonoids which are important antioxidants to help our bodies fight inflammation and damage\u201d.<\/p>\n Quinoa is a great addition to salads if you want to stay fuller for longer and it doesn\u2019t contain any gluten, making it popular with people on a gluten-free diet. Tew adds that research suggests quinoa \u201cmay help with blood glucose control, with weight and with reducing heart disease risk\u201d. <\/p>\n Tew\u2019s go-to meal is to roast a tray of veggies in olive oil, then stir in some chopped tofu, soy sauce and ginger. Put all of this on top of some cooked quinoa for a make-ahead lunch.<\/p>\n Dr Carrie Ruxton, dietitian and adviser to the General Mills<\/a> fibre campaign, says she always has a packet of bran flakes in the cupboard as a quick, high carb<\/a> and fibre-rich breakfast<\/a>. \u201cA large bowl provides more than a quarter of your daily fibre recommendation. Add a handful of sultanas or sliced banana for another gram of fibre and pour over low-fat milk or oat milk.\u201d<\/p>\n Dr Ruxton says eating more fibre is protective against heart disease and type 2 diabetes, as well as helping you to feel fuller for longer, which supports weight loss, if that\u2019s your goal.<\/p>\n 6.\u00a0 Rye bread<\/strong><\/p>\n Rye is a low GI wholegrain that\u2019s high in complex carbohydrates and dietary fibre \u2013 this supports your gut health and leaves you feeling full.<\/p>\n Nutritionist Monica Kranner<\/a> says \u201ca slice of dense wholegrain rye bread can contain around 15g of carbohydrates, 3-5g of fibre, and 3g of protein\u201d. Kranner recommends rye bread because it also contains important micronutrients such as \u201cmanganese, phosphorus, magnesium, and B vitamins, particularly niacin (B3) and folate, which are vital for energy metabolism and cardiovascular health\u201d.<\/p>\n You can eat rye bread with some of the toppings mentioned above by Ludlam-Raine such as avocado, hummus and eggs. <\/p>\n 7.\u00a0 Buckwheat<\/p>\n Nutritional therapist Pippa Groves<\/a> says one of her go-to cupboard carbs is buckwheat. \u201cDespite the name, it\u2019s totally gluten-free and technically a seed, not a grain, but it cooks up just like one,\u201d she explains. \u201cI love it because it\u2019s packed with fibre, magnesium<\/a>, and slow-release carbs that help keep blood sugar steady and energy levels up.<\/p>\n \u201cIt also contains prebiotics that feed your beneficial gut bacteria, and a compound called rutin which is brilliant for heart and skin health,\u201d she says.<\/p>\n Groves uses buckwheat for homemade granola or to make oat-free porridge. \u201cIt\u2019s cosy, filling and doesn\u2019t spike your blood sugar the way some breakfast cereals can,\u201d she adds.<\/p>\n \u201cIn summer, I\u2019ll batch cook a pot and cool it down to use in salads with shredded chicken, roasted vegetables, chickpeas, and a lemony tahini dressing. It\u2019s got a lovely nutty bite that makes it more satisfying than quinoa or couscous.\u201d <\/p>\n 8.\u00a0 Sweet potatoes<\/p>\n Sweet potatoes are a tasty and versatile alternative to white potatoes \u2013 they fill you up while providing you with plenty of nutrition. Nutritionist Michaella Mazzoni<\/a> recommends using this high-carb vegetable for \u201csoups, salads, roasted or even in baking (cakes) if you are feeling adventurous\u201d.<\/p>\n Sweet potatoes are high in vitamin A, which Mazzoni says is important for liver, eye, brain and heart health, as well as an important antioxidant. Sweet potatoes are also a \u201cgood source of fibre<\/a>, which is great for supporting healthy bowel movements and hormones\u201d, she explains.<\/p>\n Sweet potatoes have a lower glycaemic index than white potatoes, about 60 vs 75, adds Mazzoni. \u201cThis makes them a good carb option if you are watching your sugars, or managing PCOS, like myself,\u201d she says.<\/p>\n Always consult your GP or a registered dietitian if you have any concerns about your health and how to eat a healthy, balanced diet.<\/p>\n ![\"Preparing](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/SEI_255871539.jpg\")
Sweet potatoes are high in vitamin A, and important for liver, eye, brain and heart health (Photo: Guido Mieth\/Getty)5.\u00a0 Bran flakes<\/p>\n