What are Smart Carbs?

By Lizzie Streit, MS, RDN, LD 

Making “smart” carb choices can improve the nutrition of your meals. Adding smart carbs to your plate, alongside lean proteins, vegetables, and other wholesome foods, is a great way to build balanced meals without overthinking it. 

But you may be wondering what exactly these “smart” choices entail. How are smart carbs different than other carb choices? Read on to learn more. 

Smart Carb Choices 

There is no specific definition of smart carbs. Instead, most nutrition experts use this term interchangeably with complex or healthy carbohydrates. 

Smart carbs therefore refer to sources of carbohydrates that provide fiber, vitamin, minerals, and/or other beneficial compounds. They raise blood sugar gradually and provide sustained energy. Smart carbs include: 

  • Vegetables, including starchy veggies like potatoes, corn, peas, and sweet potatoes 

  • Fruits, such as apples, oranges, berries, kiwi, and grapes 

  • Beans and legumes, like black beans, lentils, black-eyed peas, and chickpeas 

  • Whole grains, including brown rice, wild rice, quinoa, farro, bulgur, and popcorn 

  • Dairy products without added sugar, such as plain milk and yogurt 

Refined carbohydrates, such as white flour, candies, sugar-sweetened beverages, cookies, and desserts, are not considered smart carbs. These foods do not provide much nutritional value, can lead to spikes in blood sugar, and may contribute to weight gain. 

Adding smart carbs to your diet and building complex carb meals will keep you full and satisfied. Plus, they will help you stay energized until your next meal. The fiber in some groups of smart carbs, like veggies, fruits, whole grains, and beans, also provides health benefits and may help lower high cholesterol levels. 

How to Make Smart Carb Swaps 

Whenever you choose a food with carbohydrates, use it as an opportunity to make a smart carb choice. One way to incorporate more smart carbs in your diet is to use them in place of refined carbohydrates. Here are some simple swaps you can make when coming up with smart carb meal plans: 

  • Enjoy a bowl of plain oatmeal with fresh fruit instead of sugary cereal for breakfast. 

  • Eat whole fruit in place of drinking fruit juice. 

  • Swap roasted chickpeas for croutons on your lunchtime salad. 

  • Make a baked sweet potato for dinner in place of a bowl of pasta. 

  • Eat air-popped popcorn with herbs and spices instead of a bag of potato chips. 

  • Buy plain yogurt and avoid sweetened varieties. Add fruit if you need some sweetness. 

  • Make homemade energy balls with oats, nut butter, dried fruit, and honey. Eat them in place of a candy bar. 

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Stef Keegan