List Of Good Carbohydrates To Eat

Around 45 to 65 percent of the calories in your diet should come from carbohydrates, Centers for Disease Control and Prevention advises, but it says to limit sugar in your diet. You need carbohydrates as a source of glucose, which your body uses as energy in every cell, but you do not want a rapid rise in blood glucose levels. Glycemic load measures how fast your blood glucose rises after eating a food. Good carbohydrate foods have a low glycemic load because they contain fiber and complex carbohydrates that your body has to break down before using.

Whole Grains

The U.S. Department of Agriculture reports a diet rich in fiber decreases risk of heart disease and recommends at least one-half your daily grains should be whole grains. Whole grain foods, such as brown rice and steel-cut oats, provide complex carbohydrates, insoluble fiber, magnesium, selenium and iron. Insoluble fiber helps prevent constipation. Magnesium is important for bone health and muscle function. Selenium is an antioxidant and iron carries oxygen in the blood.

Vegetables

The U.S. Department of Health and Human Services recommends choosing carbohydrates that are in nutrient-packed foods. Vegetables are sources of carbohydrates, protein, fiber and nutrients your body needs. Spinach, kale and other dark green vegetables are sources of vitamin K, used in blood clotting. Beta-carotene is found in carrots, squash, pumpkin and sweet potatoes.

Beans

In addition to protein, beans have starches, which are complex carbohydrates. Soluble fiber can lower cholesterol levels. Beans have a mixture of soluble and soluble fiber.

Fruits

Fresh, frozen, canned or dried fruits supply carbohydrates, vitamin C, potassium and fiber. Potassium may help lower blood pressure and vitamin C helps repair tissue. Apples, pears, and oranges have a low glycemic load, so they do not cause a rapid rise in blood glucose soon after being eaten.