It is essential to eat a nutritious and well-balanced diet to stay healthy. Lately, carbohydrates have gotten a bum rap, but the Texas Heart Institute states eating a variety of foods is best, and that includes some carbohydrates. Carbohydrates are the main source of fuel for the body, because carbohydrates are converted to the sugar glucose during digestion. Glucose circulates in the bloodstream, bringing energy to the cells. Eating the right kind of carbohydrates is key to getting their benefits.
Breads, Pastas and Cereals
Whole grains should be an essential part of daily carbohydrate intake. According to the Mayo Clinic, whole grains are grains that have not been processed or refined, making them a more healthful choice because they contain more dietary fiber. Add whole grains to the diet with whole grain breads, including "whole-white" bread. Whole-white bread uses an albino wheat so it appears lighter in color than regular whole wheat bread, so it looks and tastes more like refined white bread. Other healthy grains include steel-cut oatmeal, bran flakes, whole-bran muffins, whole-wheat pastas and brown rice.
Fruits and Vegetables
According to the U.S. Department of Agriculture, or USDA, carbohydrate should make up 45 to 65 percent of the total daily energy intake. It is recommended that fruit servings should include fresh, frozen, canned and dried varieties rather than fruit juices that can be high in sugar. Canned fruits should be packed in juice and not syrup. Fruits and vegetables with edible skins, such as apples, peppers and beans, and those with edible seeds, like berries, provide more fiber and are the better carbohydrate choices. Orange juice is a notable exception because its pulp provides dietary fiber and it is also rich in potassium.
Legumes
Legumes are a class of vegetables that includes lentils, peas and beans, according to the Mayo Clinic. Legumes are rich in fiber and nutrients, including iron, magnesium and potassium, and low in fat. They also contain protein, which makes them a good substitute for meat, which has much less fiber and more fat. Types of legumes include black beans, chickpeas, lentils, fava beans, edamame, lima beans and black-eyed peas. Beans are heart-healthy and may provide some protection against the development of colon cancer. The USDA recommends eating several cups of legumes per week.
Nuts and Seeds
Nuts, which are simply seeds enclosed in a hard shell, provide fiber, protein, vitamin A, vitamin E and minerals, including potassium and phosphorus, to the diet. They are an excellent source of carbohydrate for the diet, according to The Vegetarian Society, but shouldn't be eaten in excess because they contain substantial amounts of fat. Healthy nuts include almonds, walnuts, pecans and peanuts. Healthy types of seeds are sunflower seeds and sesame seeds--which are used to make tahini--and pumpkin seeds.
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