Carbohydrates have developed a bad reputation by proponents of extreme low-carb diets, but your body requires carbohydrates for energy. The University of Maryland Medical Center recommends 40 to 60 percent of your caloric intake come from carbohydrates. While carbs make up a fundamental part of a balanced diet, not all carbs are created equal. Simple carbohydrates, like those found in refined flour, sugar, alcohol and other processed foods, lack nutritional benefits and can lead to weight gain, cardiovascular disease and type 2 diabetes.
Legumes
Nutrient-dense legumes, such as beans, split peas and lentils, contain complex carbohydrates as well as fiber, protein, vitamins and minerals. Unlike refined carbohydrates that pass through your system quickly, leaving you hungry sooner, legumes take longer for your body to digest, keeping you feeling satisfied between meals. Legumes are low-fat and cholesterol-free, and they can help lower bad cholesterol and promote healthy bowel movements.
Vegetables
Vegetables offer a high ratio of nutrients to calories, making them a healthy choice of carbohydrate. Starchy vegetables, like potatoes, sweet potatoes and root vegetables, contain slow-digesting complex carbohydrates. While non-starchy vegetables contain maltose, a simple carbohydrate, such vegetables have few carbohydrates overall and provide valuable fiber, vitamins and minerals.
Whole Grains
Whole grains, such as oatmeal, whole wheat, brown rice and barley, are nearly pure complex carbohydrate. Whole grains are low in fat and contain heart-healthy fiber. In addition to grains in their natural form, look for breads and cereals made from whole grains, but be mindful. Some products claiming to be whole wheat use a mixture of wheat and refined white flower. Whole grain should come first on package ingredient lists.
Fruits
Fruits, like non-starchy vegetables, contain a simple carb, fructose, along with antioxidants, vitamins, minerals and fiber. Even though fruits digest more quickly than more complex carbohydrates, they offer a more nutritious alternative to sugary desserts and snacks for those with a sweet tooth.
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