Carbohydrates provide essential energy to your body, particularly the brain and nervous system. As a main dietary component, eating "good" carbohydrates can act as a vital energy item, while also contributing vitamins and nutrients. MedlinePlus says that generally 40 percent to 60 percent of your diet should be from complex carbohydrates. There are several sources of good carbs.
Starchy Vegetables
Starchy vegetables, like corn and potatoes, provide an ample source of energy and essential nutrients. Potato skin, in particular, is a significant source of dietary fiber -- approximately 2 g per ounce -- that can aid in digestion and regulate bowel movements. According to the American Dietetic Association, the skin contains vitamins B and C, iron, calcium, and potassium, among other nutrients.
Whole Grain Bread & Pasta
Whole grain bread and pasta, unlike white bread or refined pasta, still retains their natural fiber and nutrients, according to the National Women's Health Information Center. They break down slower in the body than their processed counterparts. This helps blood glucose levels to gradually rise rather than spike, which simple and processed carbohydrates cause. Eating whole wheat bread and pasta, for example, reduces your risk of type 2 diabetes, obesity and heart disease, the National Women's Health Information Center states.
Legumes
Legumes are a class of vegetables that include beans, lentils and peas, according to MayoClinic.com. They are naturally low in fat, do not contain cholesterol and are an excellent source of folic acid, potassium, magnesium and iron -- minerals essential in many bodily processes. Legumes are complex carbohydrates that provide a plenitude of energy by breaking down much more slowly than simple sugars. They are also beneficial to vegetarians as they provide a high amount of protein without the cholesterol found in meat. Lentils, soybeans, black beans and fava beans are examples of good carbohydrates.
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