Carbohydrates are the main source of energy for the body. While a certain amount of daily carbs is important, constantly mixing carbs and fat together in meals typically leads to overeating. When dieting for weight loss, an effective strategy is to limit either fat or carbohydrate intake to lower total calories consumed while maintaining an adequate protein intake to maintain lean muscle mass. The 2005 Dietary Guidelines for Americans recommends that adults consume 45 to 65 percent of total calories from carbohydrates.
Beans
Also high in protein, beans are a high fiber, low-fat carbohydrate choice. The 2005 Dietary Guidelines for Americans recommend 14 grams of fiber for every 1,000 calories consumed. However, according to the American Heart Association (AHA), most Americans only average about 15 grams of fiber a day total. Beans are also full of B vitamins, which aid in energy metabolism.
Fruits and Vegetables
With the exception of avocados (a high fat fruit), most fruits and vegetables are low in fat and high in nutrients. Compared to other carbohydrate rich foods, fruits and vegetables are also low in calories.
Rice
Naturally low in fat and protein, rice is an inexpensive source of carbohydrates. When shopping for rice, buy brown rice if possible because brown rice retains more nutrients than highly processed white and instant rice.
Pasta
Made from different types of flour, pasta is a fast digesting carbohydrate. Opt for whole wheat pasta if possible to add a boost of fiber to your meal. Take into consideration the type of sauce you use with your pasta as well, because pesto and cream sauces both contain high amounts of fat. Some tomato sauces contain fat as well.
Bread
Similar to pasta, bread is made from flour and different types of grains. When shopping for bread, avoid products that contain high fructose corn syrup, an unhealthy sweetener. Also, check the ingredient list to ensure that the product you are buying contains whole grains. Some products claim to be "wheat" bread when in fact caramel coloring is added to give the bread the brown appearance of wheat bread without the additional nutrients.
Sweets
Many candy companies advertise certain junk food products as "naturally low fat foods." Despite these health claims, these items are typically pure sugar and corn syrup. Although low in fat and rich in carbohydrates, these types of candy are not a healthy addition to a low-fat diet and should be consumed sparingly, if at all.
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