Carbohydrates get a bad rap. Popular diets low-carb diets, such as "Atkins" or "South Beach," have led many people to believe that carbs are universally unhealthy and should be avoided. However, carbohydrates are a crucial part of a healthy diet. The body needs carbohydrates for physical and mental energy and for the smooth functioning of internal organs. The World Health Organization reports that 55-65 percent of your diet should be comprised of carbohydrates. But for the healthiest effects, you have to eat the right carb. Complex carbohydrates, which are full of fiber and other nutrients, are invariably the best choice.
Whole Grains
Whole grains are complex carbohydrates such as brown rice, barley, oatmeal, buckwheat, wild rice, millet, popcorn, and whole-grain bread. These grains are referred to as "whole grains" because their bran and germ have not been removed during the milling process. According to Mayoclinic.com, whole grains are healthier than refined grains -- those whose bran and germ were removed during milling---because they contain more natural vitamins, higher amounts of fiber, and have the added effect of making you feel fuller for longer. When buying whole grain foods, look at the ingredient list and make sure that the word "whole grain" or "whole wheat" is specifically mentioned to ensure that you're getting a true whole grain product.
Fruit
Fruit is another good source of complex carbohydrates. Fruits are rich in fiber and often contain powerful antioxidants that help rid the body of free radicals, unstable oxygen molecules that damage healthy tissue and may contribute to a variety of diseases. According to the Centers for Disease Control and Prevention, you should eat five portions of fruit per day for optimal health benefits. Ladies' Home Journal reports that the healthiest fruits, those highest in antioxidants and other vitamins, include blueberries, apples, oranges, bananas, kiwis, red and purple grapes, strawberries and papaya.
Legumes and Vegetables
A wide range of legumes and vegetables contain complex carbohydrates, and have the added bonus of being low-fat and rich in important vitamins and minerals. Key vegetables include sweet potatoes, broccoli, cabbage, asparagus and eggplant. Legumes are the dried seeds found inside of pods, and include healthy foods such as lentils, green peas, chickpeas, kidney beans, black beans, pinto beans and edamame.
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