10 Tasty Snacks Packed with Good-for-You Carbs

“Every food has a value, and sometimes even 'unhealthful' carbohydrate meals can be beneficial.”

A surplus of calories and weight gain can result from consuming too many carbs. Yet, a major source of energy, particularly for athletes, is carbs. High-carb snacks are frequently advantageous when ingested before to activity or an athletic event, but if consumed in excess, they can lead to weight gain. Today, of the three macronutrients, carbohydrates are the component that people misunderstand the most. Carbohydrates are mistakenly thought of in the current ketogenic diet age as the component you ought to avoid like the plague, but they are essential for your brain and body to perform at their best.

Just as there is an instinctive positive link with protein, there is an automatic negative sense surrounding carbohydrates. Because of this misconception, many people believe that eating healthily entails restricting carbohydrates, even though these nutrients are found in plenty of carbohydrates, which the body prefers as a fuel source and a source of fiber, vitamins, and minerals.

This is particularly concerning because research links diets heavy in refined carbs, such as cereal grains, to an elevated likelihood of chronic diseases like cardiovascular disease.

About Carbohydrates

Regarding science, carbohydrates are sugar molecules converted into glucose or plasma glucose to power cells, glands, and organs. Carbohydrates can be found in cereals, fruits and vegetables, dairy products, and fast foods. Typically, there are two types of carbohydrates: complex carbs, which can be found in whole grains and starchy vegetables, and simple carbs. All carbohydrates, including those less nutrient-dense, provide energy and can be included in a balanced diet.

Forty-two percent of the regular diet comprises low-quality carbohydrates such as refined carbohydrates, high fructose corn syrup, and starchy foods, according to a survey that included more than 43,000 participants over 18 years.

But, when compiling this list of high-carb foods, we sought out nutrient-dense carbs that were also high in fiber, vitamins, and minerals. Several of these options contain natural sugar that will support maintaining your energy levels. Dietitians say that the following are the top nutritious carbohydrate snacks −


Yogurt is a high-carbohydrate dessert and a fantastic source of amino acids and calcium. There are 25 to 30 grams of carbohydrates in each serving in many varieties of yogurt, and even those with up to 45 grams. Soy milk, reduced-fat cheese, and low-fat cottage cheese are lower-carb substitutes.


While on the run, pretzels are practical and straightforward to carry. One ounce of pretzels, or around 50 pretzel sticks, has roughly 23 grams of carbohydrates. Pretzels do contain a lot of salt, though, and if you overeat of it, it can increase your blood pressure and heart disease risk.

Fresh Fruit Serving

A high-fiber, low-calorie, high-carb snack, fresh fruits are a great source of vitamins and fiber. Thirty to fifty grams of carbohydrates can be found in one large banana, twenty-one to twenty-five grams in one cup of berries, and thirty-one to thirty-one grams in one large apple.

Canned Fruit

Dried apricots and fruits are a fantastic source of easily digestible carbs and a supersaturated supply of antioxidants, vitamins, and nutritional fiber. Around 33 grams of carbs are included in a quarter-cup portion of dried sweetened cranberries or seedless raisins, compared to 20 grams in the equivalent quantity of dried apricots. The amount of carbs in a serving of dried prunes, or plums, is roughly 28 grams.


Around 20 grams of carbs are found in one serving of six crackers. So rather than choosing normal crackers, choose whole-wheat or whole-grain varieties to enhance your fiber intake, which could make you feel full on fewer calories. Even crackers with high fiber content may include a lot of sodium; look at the nutritional labeling and opt for "low-sodium" crackers.

Waffles Made with Healthy Grains and Peanut Butter

Put whole-grain waffles in your refrigerator. They're not only good for breakfasts but also make an excellent anytime snack, particularly when combined with peanut butter (search for natural or types without processed sugar). Ricotta and cottage cheese are other suitable toppings, according to Taub-Dix. Decreased muscle fat and inflammatory processes can be achieved by substituting healthy grains for processed carbohydrates.

Snack Bars for Quick Bites

A prepackaged snack like a Snickers chocolate and nuts bar can be useful if you wish to readily have a nutritious snack when you are out and about. You don't have to concern about overindulging because you may carry one of those in your pocket or office bag, and it is portion restricted. According to dieticians, look for a product that contains fiber (at least 7 grams), protein, and healthy fats in addition to low sugar (no more than 5 grams per serving). A connection between fiber consumption and fewer depressive symptoms has also been discovered in observational studies based on some initial research.

Fresh Mozzarella on Whole-Grain Bread with a Dusting of Cinnamon Sugar

This is the perfect food for you, and it also serves as a snack if you need a go-to breakfast before school or a quick lunch. Experts explain, "The cheese has the advantage of delaying how the toast is metabolized, providing you longer-lasting energy. A light dusting of cinnamon sugar gives the dish a sweet touch without being overly sugary. According to USDA research, whole wheat may aid in breast cancer prevention because whole grain bread contains fiber and B vitamins.

Slices of Pear with Crispy Almond Butter

Combining fruit with protein is recommended because it benefits the fruit's fiber, carbs, and phytonutrients and the protein, fiber, and healthy fat in the nut butter. Dieticians say pears are a wise choice since they provide copper, a crucial vitamin. Being overweight, cardiovascular disease, and metabolic disease may all be associated with low copper levels.

Rice Pudding with Cottage Cheese

You may use any flavor foundation you like; brown rice cakes or puddings are a healthier alternative, but this is a terrific way to sate your appetite if you're seeking chocolates. Without adding many calories or sugar, chocolate rice cakes can spice up the snack with a little touch. Even though it is a refined carbohydrate alternative, it is low in calories and is eaten with a high-protein dish. Research shows that 24 grams of protein are present in one serving of reduced-fat cottage cheese. One plate of cottage cheese a week lowered the incidence of breast cancer among postmenopausal women, according to a research study published in 2021 in an American Food Magazine.

! Bonus Snack: Sunflower Butter Mixed into Instant Oatmeal!

Simply stir in some sunflower butter and add hot water to make premixed instant oats for a convenient snack you can bring to work. In this manner, you may include the protein and good fats to help you feel fuller for longer and maintain stable blood sugar levels. A powerhouse in terms of nutrition is oats. They can enhance your microbiota, decrease cholesterol, prevent diabetes, fight cancer, and protect against diabetes.


In addition to providing energy and nutrition, food has many other uses. Eating customs and experiences can also help us feel good emotionally. Carbohydrate-rich "fun" foods frequently play a big role in emotional eating situations. Giving yourself the go-ahead to consume all forms of carbohydrates and to delight in pleasurable, adventurous, and emotive eating experiences is part of maintaining a healthy relationship with food.

Updated on: 02-Mar-2023


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