Carbohydrates are an important source of nutrients and glucose -- the body's primary energy source. The Dietary Guidelines for Americans recommends that 45 to 65 percent of your total daily calories stem from carbohydrates. However, not all carbohydrates are made equal. Complex carbohydrates, such as whole grains, starchy vegetables and legumes, provide rich amounts of nutrients and fiber. As low-glycemic carbohydrates, they have a mild impact on blood sugar levels and enhance cardiovascular health and weight control.
Whole Grains
Whole grains are grains that have not lost valuable nutrients and fiber during food processing. While refined grain products, such as enriched breads, pasta and cereals, are associated with unhealthy weight gain, a diet based on whole grains may reduce your risk for obesity, heart attack and stroke while enhancing digestive health. Examples of nutritious whole grains include whole wheat, bulgar, spelt, barley, brown rice, wild rice, quinoa, millet and popcorn. The American Dietetic Association recommends at least three 1-oz. servings of whole grains daily. One serving is equal to one slice of 100 percent whole-grain bread, 1/2 cup of oatmeal or 1/2 cup of brown rice. For optimum results, replace enriched carbohydrates with whole-grain equivalents regularly.
Starchy Vegetables
Starchy vegetables, such as baked potatoes, sweet potatoes, squash and pumpkin, are filling carbohydrate options that, like whole grains, provide rich amounts of fiber and nutrients. Baked potatoes are rich sources of vitamin C, vitamin B6 and potassium. Consuming sweet potatoes -- rich sources of vitamins A and C -- regularly can enhance your immune system function and support healthy skin and other tissues in the body. Though potatoes and other starchy vegetables have gained a negative reputation due to low-carbohydrate fad diet trends, MayoClinic.com recommends potatoes as nutritious, fat-free food choices. Bake, broil, mash or grill your potatoes, sweet potatoes and squash and limit or avoid high-fat sour cream, butter and cheeses, which contribute dense amounts of calories and saturated fat.
Legumes
Legumes, such as peas, split peas, lentils and beans, supply significant amounts of fiber, nutrients and protein. According to MayoClinic.com, most legumes are rich in potassium, magnesium and folate, naturally low in fat and cholesterol-free. Examples of nutritious legumes include chili beans, kidney beans, red, yellow and black lentils, chickpeas, fava beans, edamame and soy nuts. Healthy dishes made with legumes include split pea soup, lentil soup, chilled bean salad, hummus, bean patties, black bean salsa and miso soup. Legumes also provide a heart-healthy alternative to animal-derived protein sources such as beef, lamb, pork and whole milk. Consume a variety of legumes regularly for broadest nutritional benefits.
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