Carbohydrates are the body's main source of energy -- but not all carbohydrates are created equal. Complex carbohydrates contain starch and dietary fiber, while simple carbohydrates consist of one or two sugars. Most complex carbohydrates have a low rating on the glycemic index, a system that rates the potential for a food to raise blood glucose levels. Although eating complex carbohydrates with low GI ratings is a must for diabetics, eating this type of diet also has benefits for those without chronic health conditions.
Legumes
A legume is a plant whose seeds develop inside of pods, including peas, beans and lentils. Legumes generally are a good source of low-glycemic complex carbohydrates. A 1/2-cup serving of peas has a glycemic index rating of 22, contains 60 calories and 10 g of carbohydrates, with 4 g from dietary fiber and 4 g from sugars. Lentils have a low GI rating of 29, and a 1/2-cup serving contains roughly 115 calories and 40 g of carbohydrates.
A 1/2-cup serving of beans contains 100 to 120 calories and an average of 25 g of carbohydrates, according to the Idaho Bean Commission. Most varieties have a GI rating of 30 or less, with the exception of broad beans, with a rating of 79. Be careful when purchasing canned beans or bean soups, as their calorie counts, carbohydrates and GI rating may be higher.
Starchy Vegetables
Most starchy vegetables are a good source of complex carbohydrates and other nutrients, but not all have a low GI rating. Although a 1-cup serving of white potatoes contains 133 calories and 31 g of carbohydrates and an equivalent serving of sweet potatoes contains 95 calories and 22 g of carbohydrates, only sweet potatoes rank as a low-GI food. White potatoes have either a medium or a high rating, depending on the preparation.
Carrots contain 52 calories and 12 g of carbohydrates in a 1-cup serving and an equivalent serving of corn contains 177 calories and 41 g of carbohydrates. Both vegetables have low GI ratings.
Whole Grains
Whole grains are a healthy addition to your daily diet as they offer vitamins, minerals, fiber and important phytonutrients, according to the Harvard School of Public Health. Multi-grain and white bread contain similar amounts of calories and carbohydrates per slice, with 60 to 70 calories and 10 to 15 g of carbohydrates. Multi-grain bread, however, rates low on the glycemic index at 48, while white bread is high, at 71. Breakfast cereals are an exception to the whole-grain rule. All-Bran is one of the few cereals with a low GI rating, and some types of oatmeal also have a low or medium-low rating. Use caution when purchasing breakfast cereals; despite their claims of using multi- or whole grains, their GI ratings may be on the medium to high side.
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