Carbs have gotten a bad reputation, but many carbohydrate-rich foods provide a plethora of nutrients and health benefits. Better understanding what carbs to enjoy and which to minimize can help you make healthier daily choices.

Carbohydrates are a type of macronutrient that the body needs. There are different types of carbohydrates: simple and complex. There are simple carbs that are healthy including fruit, and milk and dairy foods. Some simple carbs should be consumed in small amounts including honey and table sugar — these are considered added sugars and no more than 10 percent of your total daily calories should come from them. Complex carbohydrates include starch and fiber; fiber helps you feel fuller for longer. Both groups contain carbs that can be part of a healthy eating pattern.

Here are 11 of the healthiest nutrient-dense carbs that you can include in your diet regularly.

The intense orange color of sweet potatoes is part of what makes these tubers so healthy. They’re chock-full of beta carotene, the precursor to vitamin A, which is essential for vision and a healthy immune system.

One cup of cooked lentils provides 230 calories, and one serving will give you 37 percent of your daily recommended amount of iron and half the daily recommended amount of fiber. This complex carb also provides a healthy dose of protein and healthy fat as well. The combination of fiber, fat and protein make it a food that fills you up. In addition, the soluble fiber found in lentils has been shown to help lower cholesterol.

Milk and other dairy products, like yogurt and cottage cheese, contain lactose — a type of sugar. In addition, one cup of milk provides 13 essential nutrients including calcium, vitamin D and potassium – three nutrients that are identified in the dietary guidelines by Americans as under consumed by Americans.

Fruit is categorized as a simple carb and the best way to satisfy your sweet tooth. Fruit, including bananas, get their sweetness from fructose, which is balanced with fiber, water, phytochemicals, vitamins and minerals (especially potassium). While low-carb diets tend to shun sweeter fruits, like bananas, it’s actually a great source of quick energy.

Popcorn is a whole grain and it’s high in antioxidants. Since the kernels pop up so big, you get 3 1/2 cups in a one-ounce serving (if you air pop it, that clocks in at 110 calories and four grams of fiber).

Potatoes are an excellent source of vitamin C and potassium and offer several other necessary nutrients, as well as a good dose of fiber — four grams in one medium potato. Some people worry about potatoes having a high glycemic index, but it’s rare that you eat them solo. Mashing your potatoes with milk, topping them with cheese and eating the fiber-rich skin takes that glycemic index down, keeping your blood sugar from spiking.

This ancient grain provides 140 calories, 30 grams of carbs, three grams of fiber and six grams of protein per 1/4-dry cup. It’s also an excellent source of iron and magnesium. Because farro provides protein and fiber, it can help keep you feeling satisfied.

One serving of eight medium strawberries provides 45 calories, 140 percent of the daily recommended amount of vitamin C, 12 percent of the recommended daily amount of fiber, and eight percent and six percent, respectively, of the daily recommended amount of folate and potassium. One serving of strawberries also provides only seven grams of natural sugar. In addition, strawberries provide anthocyanins which may reduce inflammation, oxidative stress and insulin resistance, which are all risk factors for type 2 diabetes.

Chickpeas are categorized as a pulse, along with dry peas, dry beans and lentils. One half cup provides 130 calories, six grams fiber and seven grams protein. They’re also packed with folate, potassium and zinc. Stash cans of chickpeas in your pantry and use in soups, pasta dishes, salads and more.

One-half cup of dry rolled oats provides 150 calories, three grams of fat, four grams of fiber and five grams protein. Typically you’ll find them in hot oatmeal or overnight oats, but they can be enjoyed any time of the day. Because of their trio of nutrients — fat, fiber and protein — they help keep you feeling fuller for longer. Add then to your favorite batter, like cookies, pancakes, waffles and muffins to add more nutrition.