Carbohydrates help your body get the energy it needs to function well. But consuming too many carbohydrates can put you at risk of suffering conditions like heart disease and diabetes, according to the U.S. Department of Health and Human Services. If you choose low-carb foods to eat regularly, you can keep your carbohydrate levels from rising too high.
Whole-grain Foods
It's important to choose foods made from natural, whole grains rather than those made from refined grains that have been processed with added sugar, the U.S. Department of Health and Human Services says, because whole-grain foods contain far fewer carbohydrates but many more nutrients than refined grain foods do. The U.S. Department of Health and Human Services recommends eating at least 3 oz. of whole-grain foods such as rice, pasta, grains and cereal every day and says that the equivalent of 3 oz. is 1/2 cup of oatmeal, one slice of whole-grain bread or 1/2 cup of brown rice.
Vegetables
Vegetables are naturally low in carbohydrates but high in nutrients such as beneficial vitamins, according to the U.S. Department of Health and Human Services, which suggests eating a variety of vegetables daily -- especially dark green vegetables like spinach and broccoli, and orange vegetables such as carrots and sweet potatoes. Physically active adults typically need to consume about 2,000 calories per day, the U.S. Department of Health and Human Services says, and you can measure carbohydrate content through calorie amounts. The U.S. Department of Agriculture says that 1 cup of frozen broccoli that has been boiled contains only 9.84 calories, and 1 cup of frozen carrots that have been boiled contains just 11.29 calories.
Beans
Beans also contain low levels of carbohydrates but provide many nutrients. The U.S. Department of Health and Human Services recommends eating beans at least several times each week. A cup of canned great northern beans contains 37.33 calories, a cup of canned kidney beans contains 39.91 calories, and a cup of canned baked beans with franks contains 39.86 calories, according to the U.S. Department of Agriculture.
Fruits
Fruits can also be part of a low-carb diet. While fruits contain lots of natural sugars, the carbohydrates that they provide are healthier than carbohydrates that come from products with added sugar -- such as some fruit juices -- according to the U.S. Department of Health and Human Services, because fruits contain fiber that helps your body process the carbohydrates you eat. Eat 14g of fiber for every 1,000 calories that you consume, the U.S. Department of Health and Human Services says, and just one small raw pear provides 4.3g of fiber, while one medium raw orange provides 3.1g of fiber.
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