--- title: 6 ‘Bad’ Carbs That Are Actually Good For You description: Thanks to popular low-carb diets, these carb-heavy healthy foods have been unfairly blacklisted. But there's no need to be scared of spuds or ban bananas.... canonical: https://time.com/98298/6-bad-carbs-that-are-actually-good-for-you/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-05-15T14:00:31.000Z article:modified_time: 2026-08-04T08:01:19.539Z article:section: Health og:title: 6 ‘Bad’ Carbs That Are Actually Good For You og:description: Thanks to popular low-carb diets, these carb-heavy healthy foods have been unfairly blacklisted. But there's no need to be scared of spuds or ban bananas.... og:url: https://time.com/98298/6-bad-carbs-that-are-actually-good-for-you/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt5e6d0073ecd1f963/69868f2dd0b6f24248304421/sb10067958fe-001-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5122 og:image:height: 2881 og:image:alt: sb10067958fe-001 og:type: article twitter:card: summary_large_image twitter:title: 6 ‘Bad’ Carbs That Are Actually Good For You twitter:description: Thanks to popular low-carb diets, these carb-heavy healthy foods have been unfairly blacklisted. But there's no need to be scared of spuds or ban bananas.... twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt5e6d0073ecd1f963/69868f2dd0b6f24248304421/sb10067958fe-001-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 6 ‘Bad’ Carbs That Are Actually Good For You > Sponsored content. 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Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: 3 of the Most Expensive Carb-Filled Meals [Watch (HLS stream): 3 of the Most Expensive Carb-Filled Meals](https://cdn.jwplayer.com/manifests/viuEaNF9.m3u8) (1:38)  _Published 2017-11-08. 3 of the Most Expensive Carb-Filled Meals_ by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor May 15, 2014 2:00 PM UTC  Potatoes, bagels, and uncooked macaroni on white background Potatoes, bagels, and uncooked macaroni on white background Thomas Northcut—Getty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor May 15, 2014 2:00 PM UTC Thanks to popular low-carb diets, these carb-heavy healthy foods have been unfairly blacklisted. But there’s no need to be scared of spuds or ban bananas. We’re setting the record straight-dig in guilt-free! **Corn** Corn gets a bad rap because it’s frequently found in packaged, processed food that can be void of nutrients. But real, straight-up corn is a healthy whole grain, points out Jessica Levinson, RD, a New York City-based nutritionist. “It’s a good source of fiber, vitamin C, and the antioxidants lutein and zeaxanthin, which promote healthy vision,” she says. Grill corn on the cob, heat up popcorn or top a salad with fresh kernels. **Health.com:** [11 Reasons Why You’re Not Losing Belly Fat](http://www.health.com/health/gallery/0,,20807507,00.html?xid=Time-carbs-051214) **Bananas** It’s bananas to think that nature’s perfect portable snack could have ever gotten labeled as bad for you, just because of its carbs and sugar content. “The fruit is a good source of vitamin B6, manganese, potassium, and fiber,” says Henderson. And when slightly unripe, bananas are also a good source of slimming resistant starch. Snack on them whole, pop them into smoothies, or even use them as a substitution for fats in baking. **Breakfast cereal** There’s no need to shun a bowlful of flakes. Many cereals are made with whole grains these days, so they can be a healthy way to start your day. Just check the label: Look for a short ingredients list with whole grains at the top and at least 3 grams of fiber and no more than 10 grams of sugar per serving. **Health.com:** [Best Superfoods for Weight Loss](http://www.health.com/health/gallery/0,,20475957,00.html?xid=Time-carbs-051214) **White potatoes** We know we’re supposed to limit white bread, white rice and white pasta. Somehow potatoes got swept up in that ban, too. “White potatoes are actually very good for you,” says Christian Henderson, RD, a New York City-based nutritionist. “They’re a great source of potassium and vitamin C, and they have almost 4 grams of fiber with the skin on-15 percent of your recommended daily allowance.” As an alternative to the classic sour cream-slathered baked potato, try cutting potatoes into cubes, tossing them with olive oil and rosemary, and roasting until crisp. **Health.com:** [Fat-Burning Recipe: Chicken Pita Sandwich](http://www.health.com/health/video/0,,20807849,00.html?xid=Time-carbs-051214) **Sourdough Bread** You don’t always have to pick whole wheat. Traditional sourdough is made through a process of fermentation, so it contains beneficial bacteria known as probiotics. “When these good bacteria are present in the bread-making process they help break down some of the gluten, so sourdough may actually be easier on gluten intolerant people than other gluten-containing breads,” Henderson says. “They also lower your insulin response and make some nutrients more readily available for digestion.” **Health.com:** [The Best Snacks for Weight Loss](http://www.health.com/health/gallery/0,,20778689,00.html?xid=Time-carbs-051214) **Green peas** Sure, they’re higher in carbs and sugar than non-starchy vegetables-they’re even on some low carb diets’ “foods to avoid” lists. “But peas are a great source of phytonutrients with anti-inflammatory and antioxidant activity,” Henderson says. One in the spotlight is coumestrol, which has been shown to potentially protect against stomach cancer, Henderson adds. A cup of cooked green peas also boasts more than 7 grams of filling fiber. Eat them straight up or in soups or salads, or add dried peas to a trail mix. [ This article originally appeared on Health.com.](http://www.health.com/health/gallery/0,,20815445,00.html?xid=Time-carbs-051214) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/98298/6-bad-carbs-that-are-actually-good-for-you/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/98298/6-bad-carbs-that-are-actually-good-for-you/"},"headline":"6 ‘Bad’ Carbs That Are Actually Good For You","datePublished":"2014-05-15T14:00:31.000Z","dateModified":"2026-08-04T08:01:19.539Z","description":"Thanks to popular low-carb diets, these carb-heavy healthy foods have been unfairly blacklisted. 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