The human body uses carbohydrates -- carbs -- as a source of fuel for its functions. Fiber represents one type of carbohydrate that has several nutritional benefits. Soluble fiber and insoluble fiber help the digestive system process foods and may decrease the risk for certain types of disease. Some foods contain high levels of total carbs and fiber, so diabetics and those following low-carb diets should plan their meals carefully.
Potatoes
Without butter, cheese sauce and sour cream, potatoes actually have few calories and several benefits. The fiber found in potatoes improves digestion and helps you feel full for longer periods. Potatoes also contain high levels of potassium and vitamin C. The Colorado Potato Administrative Committee reports that one potato, with skin, contains 26 g of carbohydrates and 2 g of dietary fiber.
Whole-Wheat Spaghetti
Whole-wheat spaghetti gives pasta lovers the option of replacing their high-carb favorites with a lower-carb alternative. One cup of cooked whole-wheat spaghetti contains 6.2 g of fiber, according to MayoClinic.com. The USDA Nutrient Database for Standard Reference indicates that the same serving size also has 37 g of carbohydrates, compared to 43 g of carbohydrates for 1 cup of cooked spaghetti made with white flour.
Brown Rice
Brown rice has several nutritional benefits that make it a suitable alternative to white rice. Brown rice contains whole grains and fiber, along with protein, magnesium, manganese, phosphorus and selenium. The World's Healthiest Foods website indicates that 1 cup of cooked brown rice contains 45 g of carbohydrates and 3.5 g of dietary fiber.
Kidney Beans
Because vegans do not eat animal products, they need to consume protein from plant-based sources. Kidney beans provide one source of non-animal protein and also offer high levels of fiber. The consistency of the kidney bean makes it useful for preparing soups, bean salads, chili and other dishes. A 1/2 cup serving of cooked kidney beans contains 20 g of carbohydrates and 6 g of dietary fiber, according to the United States Department of Agriculture.
Garbanzo Beans
Another plant source of protein, garbanzo beans also contain fiber and other nutrients. Garbanzo beans have a texture that makes them useful for preparing tofu and other spreads. Garbanzo beans also make a good addition to salads and vegetable-based dishes. The World's Healthiest Foods reports that 1 cup of cooked garbanzo beans provides 45 g of carbohydrates and 12.5 g of dietary fiber. Garbanzo beans also contain vitamin B1, vitamin B6, folic acid and vitamin K.
Oatmeal
Oatmeal made with whole oats has high carbohydrate levels, but also offers 4 g of dietary fiber per serving, according to MayoClinic.com. Diabetics can benefit from eating oatmeal because it provides fiber without causing rapid increases in blood sugar. The University of Sydney explains that the glycemic index ranks foods with carbohydrates based on how quickly they increase blood sugar levels. A food with a GI of 55 or less does not produce rapid increases in blood sugar. Oatmeal has a GI of 55 and contains 26 g of carbohydrates per serving.
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