Complex carbohydrates are sugars that provide your body with energy, while simple carbohydrates are sugars that provide empty calories. Good carbs are foods that are still in their natural state and have not been processed or refined with sweeteners, white flour, flavorings or preservatives. Good carbs supply energy, lower cholesterol levels, remove toxins from the body, contain large amounts of fiber and nutrients, stimulate metabolism, encourage healthy weight loss, and stabilize blood sugar levels and insulin production.
Fruits and Vegetables
Fruits and vegetables such as bananas, apples, kale, pumpkin, sweet potatoes, broccoli, carrots, and berries are considered good carbs. These food sources are generally low in calories and packed with nutrients like vitamins, minerals, fiber and phytochemicals, which are plant chemicals that strengthen the immune system, prevent inflammation and aid cellular repair. Fruits and vegetables can help you lose weight if they are added to a healthy diet and accompanied by regular exercise or physical activity. In addition, eating plenty of fruits and vegetables can lower your risk for heart disease and some cancers. According to the website Anne Collins, eating at least 5 portions of fresh, frozen or canned fruits and vegetables on a daily basis provide a healthy amount of good carbs.
Whole Grains
Whole grains are medium-calorie good carbs that still retain bran and wheat germ. These grains provide a healthy supply of fiber and nutrients such as magnesium, selenium and potassium and they slow down your metabolism so that you feel full for a longer amount of time. Whole grains that are considered good carbs are brown rice, long grain rice, whole grain bread, porridge oats and whole wheat pasta.
Beans
Beans are considered good carbs because they are low in fat and high in vitamins, protein and fiber. They are digested at a slow pace, which keeps hunger at bay and prevents you from overeating. Beans that are considered good carbs include kidney, black beans and garbanzo beans. It is important to avoid canned baked beans because tend to have added sugar.
References
- Mama's Health: Good Carbs and Bad Carbs
- GoodCarbs.org: Good Carbs: The 'Secret' To Long-Term Health & Weight loss...
- Anne Collins: Good Carbs to Eat
- University of Michigan: Nutritional Fact Sheet: Carbohydrates
- MayoClinic.com: Whole grains: Hearty Options For a Healthy Diet
- HealthCastle.com: The Ultimate Good Carb Guide
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