Carbohydrates are an important part of a healthy diet, according to the Harvard School of Public Health. However, you need to choose your carbs wisely. Highly processed foods such as refined flours and sugary sodas are not healthy choices. Instead, eat foods rich in complex, intact or "good" carbohydrates.
Whole Grain Pasta
Replacing standard pasta with whole grain pasta is an effective way to increase the healthfulness of your meals. Whole grain pasta is high in good carbs, fiber and low in refined sugar. For example, a 2 oz. serving of whole grain linguine contains approximately 47 g of carbohydrates, 6 g of dietary fiber, and only 2 g of sugar. Be aware that not all whole grain pastas are the same. A taste test published in the January 2010 issue of "Cooks Illustrated" magazine listed some brands as "nutty" and "with pleasant texture", while another brand was called "chalky" and "too gritty." Try several brands to find one you like.
Brown Rice
Brown rice is another healthy source of good carbohydrates. A 1 cup serving of cooked brown rice contains 44 g of carbohydrates, 3.5 g of dietary fiber and less than 1 g of sugar. Though traditional brown rice takes at least an hour to cook, "instant" and "boil-in-the-bag" brown rice is also becoming more available. You can add brown rice to lots of meals such as burritos or as part of any stir-fry dish.
Quinoa
Quinoa, pronounced "KEEN-wah," is an ancient grain which the Incas called "The Mother Grain," according to the Epicurious Food Dictionary. The dictionary reports that quinoa has more protein than any other grain. About 1 oz. of this grain contains 19 g of carbohydrates, nearly 2 g of fiber and no sugar. Quinoa has about 105 calories per 1 oz. Use quinoa to top other dishes rather than eating it on its own.
Bulgur Wheat
Bulgur wheat originated in the Middle East where it remains a staple grain, according the Epicurious Food Dictionary. Bulgur is whole wheat berries which have been cracked, steamed and dried. The dictionary reports that it makes an excellent wheat pilaf---and is also good in salads. About 1 cup of Bulghar wheat contains 33.9 g of carbohydrates, 8.2 g of dietary fiber and less than 1 g of sugar.
Whole Wheat Bread
An easty-to-obtain source of good carbohydrates is whole wheat bread. A single slice of whole wheat bread contains 17 g of carbohydrates, 3 g of dietary fiber and 3 g of sugars. If you're bored with loaf bread there are also whole grain pitas, other flatbreads, bagels and English muffins. Always make sure to look for a label that says, "100 percent whole grain," as some manufacturers put "wheat" or "made with whole wheat" on breads to make them appear healthier than they are, according to Selene Yeager, author of "The Doctor's Book of Food Remedies."
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