Carbs have gotten a really bad rap in the past decade. So bad, in fact, that some people think that you should avoid them altogether, which is a big fat lie.

Your brain and body need carbs to function properly, feel happy and have energy. Without enough of them, a lot of people feel tired, cranky and foggy.

The problem arises when we eat the wrong kind of carbs, you know, the white, highly processed ones like bread, chips, crackers and tortillas. The key is to be mindful and choose mostly unprocessed, whole carbohydrates. It’s also important to pay attention to serving sizes: usually 1/2 cup, not 3 cups like the restaurant serves.

Good carbs are whole, unprocessed foods that still have their fiber, and five of my favorites for the holidays are quinoa, spaghetti squash, sweet potatoes, dates and whole oats. They fill you up, keep your energy steadier than white bread and crackers, and fit right into a holiday table.

Each of the five things listed below has one big thing in common: fiber. Fiber slows down how quickly carbs hit your bloodstream, so you stay full longer instead of crashing into a hunger spiral and overeating.

Carbs abound during the holiday season, and overindulging in the wrong kind can leave you feeling sluggish and bloated. But not to worry! There are some good ones out there that you can serve at any holiday meal or party.

Here are 5 Good Carbs You Should Be Eating This Holiday Season:

1. Quinoa

Quinoa is a grain-like seed with more protein than most grains. Use it in place of rice or add it to just about any dish for texture and extra nutrients. Here’s how to make fluffy quinoa every time.

2. Spaghetti Squash

This delicious winter squash can actually be turned into spaghetti-like “noodles” for just about any pasta dish. I actually like it better than regular old noodles. Cut it in half lengthwise, drizzle the inside with olive oil and bake cut-side down for 45 minutes at 350°F. Once it’s cooled, use a fork to scrape out the “noodles” (scrape lengthwise). Here’s my full method for spaghetti squash noodles.

3. Sweet Potatoes

Sweet potatoes are chock-full of fiber, vitamin A and natural sweetness. They’re delicious mashed or roasted in the oven, and they make a holiday side dish everyone loves.

4. Dates

These sweet little treats have fiber and minerals, and they make a lovely sweetener when blended into a paste. You can also use them whole. Try the goat cheese stuffed dates that my friend Ann taught me how to make. They’re my FAVORITE holiday appetizer.

5. Whole Oats

Either steel cut or whole-rolled, oats are full of good stuff and make an excellent addition to cookies and casseroles. Grind them yourself in a food processor to make your own oat flour, or add them whole to just about anything. My oat Healthy Spiced-Pumpkin Cookie recipe is one of the most popular on my blog.

Skip the instant oatmeal packets. Instant oats are rolled so thin that they digest quickly and won’t keep you full as long, and the flavored packets usually have a lot of added sugar. I’m talking about plain, whole oats here, not the kind with added sugar and clever marketing to make you think they’re healthy.

Good Carbs FAQs

What’s the difference between good carbs and bad carbs?

Good carbs are whole foods that come with their fiber intact, like whole grains, beans, lentils, fruit and starchy vegetables. The ones to limit are refined carbs, where the fiber has been stripped out, like white bread, chips, crackers, pastries and sugary drinks.

What are some other good carbs to eat?

Beans, lentils, brown rice, berries, apples, pears and winter squash all belong on the list. If it looks pretty close to the way it grew, it’s usually a good choice.

How much is a serving of carbs?

For cooked grains like quinoa and oats, a serving is about 1/2 cup. That’s a lot less than most restaurants pile on your plate, so it’s worth measuring once just to see what it looks like.

Aren’t dates high in sugar?

Dates are naturally very sweet, so a couple go a long way. Unlike candy, they come with fiber, which is why I like them as a whole-food sweetener or a holiday appetizer.

Planning the big meal? Here are my Thanksgiving menu ideas with plenty of these good carbs on the table.