10 Tasty Snacks Packed With Good-for-You Carbs (2024)

“I like combining fruit with some sort of protein because you have the benefit of the carbohydrates, fiber, and phytonutrients from the fruit, plus the healthy fat, protein, and fiber in the nut butter,” Taub-Dix says. Pears are a good choice because they contain copper, an important nutrient,per the USDA. Low levels of copper may be linked to obesity, heart disease, metabolic syndrome, and nonalcoholic fatty liver disease, according to onereport.

Stock your freezer with whole-grain waffles. They’re not just for breakfast — they can be a good anytime snack, especially when you pair them with peanut butter (look for natural or no-sugar-added varieties) instead of syrup. Taub-Dix says that ricotta orcottage cheeseare also good toppings. Choosing whole grains in place of refined grains can help lower body weight and inflammation, according to a small, short-termstudy.

This was Taub-Dix’s kids’ go-to breakfast before school, and it works just as well as a snack. “The cheese has the benefit of slowing the way the bread is digested, so it gives you longer-lasting energy,” she says. A sprinkle of cinnamon adds a tasty touch. Whole-grain bread contains fiber and B vitamins,per the USDA, and whole grains may help prevent breast cancer, according toresearch.

Whole grains top the list of healthy carbohydrates, and pairing them with cheese gives you that winning combination of carbs, protein, and fat. There is some evidence that eating whole-grain foods may be associated with a reduced risk of developing type 2 diabetes, according to onereview.

Hummus with veggies gives you a one-two punch ofhealthy carbs. You get carbs in the chickpea base of the hummus as well as in the veggies. Taub-Dix recommends dipping baby carrots, sugar snap peas, zucchini strips, or cucumbers in your hummus. You could also spread hummus on whole-grain pita bread or whole-grain crackers. Along with protein, chickpeas contain antioxidants, can help lower high blood pressure and highcholesterol levels, and can fight cancer, according to onereport.

Unflavored instant oatmeal is a portable snack you can take to work — just add boiling water and swirl in some no-sugar-added almond butter. That way you’ll add the protein and healthy fat that will keep you feeling full longer and help keep your blood sugar in check. Oats are a nutritional powerhouse. They maylower cholesterollevels, protect against diabetes, improve your microbiome, and helpreduce the risk of cancer, according to areview published in 2021.

Taub-Dix recommends choosing a cereal with whole grains as the first ingredient and no more than 5 g of sugar per serving. If you prefer the taste of a sweeter cereal, her trick is to combine it with a very low-sugar cereal like Cheerios. Adding the Greek yogurt and nuts balances out the carbs in the cereal with protein and healthy fat. Reach for a cereal with oats or barley, since whole-grain oats and barley can reduce yourrisk of heart diseaseand type 2 diabetes, according to onereport.

If you want to have a healthy snack on hand when you’re out and about, a packaged snack like a Kind bar can do the trick. You can keep one in your bag or desk drawer, and it’s portion-controlled, so you don’t have to worry about overdoing it. Taub-Dix says to look for one that’s low in sugar (no more than 5 g per serving) and provides fiber (at least 7 g), protein, and healthy fat. Plus, a link between fiber intake and reducedsymptoms of depressionhas been found in observational studies, according to one review.