List Of Foods That Contain Good Carbohydrates

Carbohydrates provide your body with energy; however, not all of them are created equal. Foods made from refined sugar provide little nutrition, and you should limit your daily intake of these foods. However, there are many other carbohydrates to choose from that add quality and value to your nutrition profile, notes the Harvard School of Public Health. In general, look for foods that offer high fiber and nutrients as your carbohydrate source.

Good and Bad Carbohydrates

All carbohydrates fuel your body; some just do it more efficiently and in a healthier way, notes Harvard School of Public Health. Your body breaks down carbohydrates into sugar, which it uses for energy. The so-called "bad" carbohydrates are those that break down easily and cause an increase in your blood sugar quickly. This increase can lead to body fat storage and also encourage you to eat more. These simple carbohydrates are found in refined products, such as white bread, white pasta and baked goods and pastries. Other, more complex, carbohydrates are high in fiber, vitamins and minerals. These "good" carbohydrates can help stabilize your blood sugar and help with weight loss and heart health.

Fruits and Vegetables

All fruits are a good carbohydrate choice. However, it is important that you choose fruits that have less of an impact on your blood sugar on a more frequent basis. Apples, berries and grapefruit are all good choices. You might want to limit your intake of cantaloupe, pineapple and raisins, though, according to Weightlossforall.com.

Vegetables are considered to be good carbohydrates since they provide water, vitamins and minerals, and fiber. However, restrict your intake of high-starch vegetables such as white potatoes and corn and opt for green, leafy vegetables, such as kale, collard greens, dark green lettuce and spinach.

Bean and Legumes

Beans and legumes (peas, lentils) are good carbohydrate choices that also are a good protein source and offer iron, calcium, B vitamins and zinc. Furthermore, they may help protect against cancer and heart disease, notes Johns Hopkins Health Alert. Soybeans are also part of this group and offer numerous vitamins and minerals, protein, vitamin K and potassium.

Nuts and Seeds

Nuts and seeds contain healthy carbohydrates that give you sustained energy. They are full of flavor and nutrients, including b-vitamins and omega-3 fatty acids. B-vitamins can be beneficial in helping to increase your energy and overall nervous system function. Omega-3 fatty acids aid in reducing inflammation in the body. Good choices include almonds, sunflower seeds, pumpkin seeds, and walnuts, suggests the American Dietetic Association.

High-Fiber Whole Grains

The key to choosing good carbohydrates in the form of grains is to search for whole-grain choices. When shopping, look for the foods that are listed as 100 percent whole-grain or whole-wheat in the ingredients list. A product that includes the ingredients "enriched wheat" is not a whole grain. Whole grains have been shown to reduce the risks of various cancers and digestive system diseases, reports the Harvard School of Public Health.