Sources Of Good Carbohydrates

Carbohydrates are all very closely related chemically, and include both the sugars and the starches. While it's quite common to hear some carbohydrates referred to as "good" and others as "bad," in reality, any isolated source of sugar or starch is broken down into the same thing in the intestine---all carbohydrates digest into pure sugar. Some carbohydrates, however, digest more slowly than others, which helps to decrease the rate at which they increase blood sugar. There are several nutritional sources of these healthy carbohydrates.

Fruit

While fruit has lots of carbohydrate---in particular, fruit contains lots of sugars, and tastes sweet as a consequence, the carbohydrate in fruit is of high quality. This is because fruit isn't a source of "empty" carbohydrate, meaning sugar or starch without additional nutrients like vitamins. Further, fruit contains lots of water---an important component of diet and digestive aid---and lots of fiber, which slows the rate at which the digestive tract can absorb the sugar in fruit. This means that most fruit raises blood sugar relatively slowly, explains Dr. Lauralee Sherwood in her book Human Physiology, in comparison to things like soda and sources of pure sugar or starch.

Whole Grain

Like fruit, whole grain contains large quantities of fiber. Refined grain, which often looks white in color---white rice, white flour, and so forth---has had the fiber removed to improve the color and texture of the grain or baked goods made from grain flour. Unfortunately, by removing the fiber, refining of grain produces a product that is digested and absorbed very quickly, leading to a rapid increase in blood sugar. This causes the pancreas to respond with a large amount of insulin, notes Dr. Gary Thibodeau in his book Anatomy and Physiology, which can cause low blood sugar symptoms and increase fat storage.

Beans and Legumes

In addition to plenty of fiber, beans and legumes are also rich sources of protein. Like fiber, protein slows the rate at which carbohydrate from beans and legumes can enter the bloodstream, which helps to maintain constant blood sugar levels. The body works hard to maintain blood sugar, notes Dr. Sherwood, and slow increases in blood sugar prevent the pancreas from overreleasing insulin, which prevents unnecessary fat storage. Further, protein- and fiber-containing foods promote a feeling of fullness, and prevent unnecessary consumption of excess calories.