Carbohydrates are nutrients that provide energy and spare muscle protein as a fuel source. The low-carb diet craze of the past decade has resulted in most, if not all, carbohydrates getting a reputation as unhealthy foods. However, not all carbs are created equal. Good carbohydrates -- also known as complex carbs -- provide less of an insulin spike than bad carbs, which are simple carbohydrates. Good carbs also supply fiber, minerals and vitamins that are essential for boosting overall health.
Whole Grains
Whole-grain foods, such as brown rice, oatmeal and whole rye are complex carbs that have shown positive effects on reducing the risk for cardiovascular disease and type-2 diabetes. Furthermore, these complex carbs protect against cancer while improving digestive health, according to the Harvard School of Public Health. Whole-grain foods take longer to digest, which results in the gradual release of the hormone insulin. This keeps blood sugar levels steady and provides long-lasting energy.
Black Beans
As with whole grains, black beans are high in complex carbs and loaded with fiber as well as protein. In a 2003 study published in the "Journal of Agricultural and Food Chemistry," Dr. Clifford W. Beninger led a team of researchers who examined the antioxidant properties of black beans. They found that black beans contain powerful antioxidant compounds called anthocyanins, which help destroy free radicals that are associated with heart disease and cancer.
Fruits and Vegetables
Fruits and vegetables are good carbs that not only reduce the risk of stroke and hypertension, but also they may help to keep blood sugar levels in check, according to the Harvard School of Public Health. They provide numerous minerals, vitamins, fiber and antioxidants that are needed for proper health. Aim for nine servings of fruits and vegetables a day. Incorporate fruits and vegetables such as blueberries, cherries, green beans and spinach into your daily diet.
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