Carbohydrates are your body's main energy source and include fiber, sugars and starches. Classified as simple or complex, carbohydrates differ by their chemical structure and how they digest in your body. You can find carbohydrates in many food items such as bread, potatoes, beans, milk and fruits. MayoClinic.com recommends receiving 45 to 65 percent of your daily calories from carbohydrates and emphasizing complex carbohydrates in your diet, which include fiber and starches. Good carbohydrates should contain high fiber and nutrients, and less processing.
Whole Grains
When searching for good carbohydrates, whole grains are a top choice. Whole grains contain many of the important nutrients your body needs. They offer dietary fiber, B vitamins and minerals, such as iron, selenium and magnesium. The fiber found in whole grains can help to reduce blood cholesterol levels and reduce the risk of coronary heart disease. Other nutrients found in whole grains can assist your body in releasing energy from foods, help your body form red blood cells, carry oxygen to the cells and support both the immune system and nervous system functions. You can find whole grains in brown rice, oatmeal, corn, whole rye, whole wheat berries and hulled barley.
Vegetables
Vegetables add nutrients, color, texture and variety to any meal. You can pick from a wide array of vegetables and most provide higher fiber than other foods. As a good carbohydrate, vegetables contain rich sources of vitamins, minerals and antioxidants. Some of the nutrients found in vegetables include potassium, folate, carotenoids and phytochemicals, which help your body fight diseases. The United States Department of Agriculture reports that people who eat vegetables as part of an overall healthy diet reduce the risk chronic disease such as cardiovascular disease, Type 2 diabetes and some cancers. Vegetables can also assist you in weight loss with naturally low levels of calories, sodium and fat.
Beans
Beans and other legumes, such as lentils and peas, are another type of good carbohydrate. Beans are a slowly digested carbohydrate and serve as a healthy alternative to meat products when added with grains. Beans provide high dietary fiber, potassium, folate, iron and magnesium. Beans also provide a low-fat, saturated fat-free and cholesterol-free source of protein. Some of the varieties of beans include black beans, pinto beans, lima beans, kidney beans and adzuki beans. As a nutritious addition to any meal, add beans to your favorite soup, casserole, salad or simply seasoned to taste.
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