Containing the elements carbon, hydrogen and oxygen, carbohydrates are the energy source for all body functions. The Dietary Guidelines for Americans suggest that we get 45 to 65 percent of our daily calories from carbohydrates in the form of sugar, fiber and starch. According to the American Institute for Cancer Research, a plant-based source of carbohydrates that includes vegetables, fruit, whole grains and legumes helps you manage your weight, maintain high energy and stay healthy.
Vegetables
Vegetables provide a healthy source of carbohydrates. According to the Harvard School of Public Health, our diets should consist of at least nine servings of vegetables and fruit a day. Sweet, starchy vegetables are very high in carbohydrates and are better to avoid if you wish to lose weight or reduce sugar intake. These include potatoes, corn, peas, winter squash, carrots, beets, parsnips and turnips. Although sweet potatoes contain more carbohydrates than white potatoes, they have a higher fiber content. Cooking vegetables also lowers carb content.
Fruit
High-carbohydrate fruit includes apples, apricots, bananas, cantaloupe, peaches, pears, oranges, figs, grapes, kiwi, pineapples, plums, strawberries, blueberries, dates and raisins.
Fruit juices such as grapefruit, apple, cranberry and orange are higher in carbohydrates but lower in fiber content than whole fruit For example, an orange contains twice as much fiber and half the sugar of a 12-oz. glass of orange juice.
Grains
Bread, rice, most boxed cereals and pasta are high in carbohydrates. Refined foods such as white bread and white rice are low in fiber. Better grain choices for carbohydrates would be brown rice, bulgur, wheat berries, oatmeal, rye, quinoa, whole-grain bread and whole-wheat pasta.
Legumes
Beans, lentils, dried peas and peanuts are all healthy sources of carbohydrates; they are slow to digest and also contain protein. High-carbohydrate legumes include kidney, pinto, black and garbanzo beans, lentils and split peas.
Beverages
Beer, cider, lemonade concentrate and cola are high in carbs, while coffee, tea and diet soda are carb-free. Milk and dairy products contain carbohydrates as well as vitamins and minerals. While alcohol itself is carb-free, cocktails made in a blender are often high in carbs.
Processed Foods
French fries, potato chips, pretzels, popcorn, waffles, bagels, baked goods, candy, soda and corn syrup are high in carbohydrates and low in nutrients. Avoid processed foods like these if you want to lose weight.
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