Carbohydrates break down into sugar that fuels your body with energy. There are a variety of diets -- like the Atkins Diet, The Zone Diet and the South Beach Diet -- that limit carbohydrates in your diet as a way of losing weight, but carbohydrates play a role in most healthy diet. Good carbohydrates to eat include high fiber foods containing an abundant amount of vitamins and minerals that are low on the glycemic index to maintain an even supply of energy throughout the day.
Whole Grains
The Harvard School of Public Health names whole grain foods like brown rice, whole wheat bulgar, whole wheat couscous, oats, corn, hulled barley, millet, quinoa, wild rice, amaranth and whole cornmeal as one of the best ways to incorporate good carbohydrates into your diet. Whole grains still contain the bran, the tough outer layer, and germ, a part of the grain located inside. Both of these are generally stripped away during processing because grains are easier to chew and digest without them. While processing grains turns them into the type of flour that creates light, fluffy pastries and breads, it also strips out much of the nutritional value. The George Mateljan Foundation for the World's Healthiest Foods website reports that a single 1-cup serving of millet contains just 15 calories and 2.4g of fat while providing nearly 17 percent of the daily recommended value of protein and over 12 percent of the recommended intake of dietary fiber as well as serving as a rich source of vitamins B1, B2, B3 and B6, folic acid, copper, magnesium, phosphorus, zinc and iron.
Fruit
MayoClinic.com reports that fruit is one of the best carbohydrate sources. Life Clinic indicates that in addition to containing healthy carbohydrates, fruit is generally rich in vitamins A and C as well as fiber. Recommended fruits include citrus fruits like oranges, grapefruits, lemons and tangerines, strawberries, bananas, apples, pears and plums, but all fruits contain an abundance of carbohydrates, vitamins and minerals. The George Mateljan Foundation for the World's Healthiest Foods website reports that a single orange provides over 5 percent of the daily recommended intake of carbohydrates while a one cup serving of strawberries offers 3.37 percent of the recommended intake. Both fruits serve as a rich source of vitamins B1, B2, B6, C and folic acid as well as potassium and fiber.
Beans
The U.S. Dry Bean Council indicates that beans offer complex carbohydrates along with protein and other nutrients necessary for a healthy body and a sustained level of energy. On average, 1/2 cup serving of dried beans -- like pinto, navy, black, cannellini and kidney beans and black-eyed peas -- contain 25g of quality carbohydrates. The daily recommended intake of carbohydrates is 300g, according to the United States Food and Drug Administration. In addition to playing a role in incorporating good carbohydrates into your diet, beans offer a other nutritional value. The George Mateljan Foundation for the World's Healthiest Foods website reveals that a 1-cup serving of black beans, for instance, provides 172 percent of the recommended daily intake of molybdenum, 64 percent of the recommended intake of folic acid, 59.8 percent of dietary fiber and serves as source of protein, magnesium, vitamin B1 and iron.
References
- The George Mateljan Foundation for the World's Healthiest Foods: Millet
- Harvard School of Public Health: Health Gains from Whole Grains
- Life Clinic: Carbohydrates
- MayoClinic.com: Diabetes Diet
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- U.S. Dry Bean Council: Eat More Beans
