Carbohydrates is a big class of nutrient that provides most of the calories North Americans' diet. However, it is important to know that not all carbs are created equal, as explained by the Harvard School of Public Health. Some are healthier alternatives because they offer an abundance of healthy nutrients and filling fiber, while other are simply quickly turned into sugar, causing you to crave even more carbohydrates soon after you have eaten.
Whole Grains
Whole grains include all three parts of a grain, the endosperm, the germ and the bran, while refined grains are only made of the endosperm. Whole grains are a better carbohydrate option because not only they provide additional nutrients from the germ and bran, including fiber, vitamins, minerals and antioxidants, but they also are digested at a slower pace compared to refined grains. The fiber of whole grains acts like a barrier, which slows down the conversion of their carbs into sugar and therefore helps stabilize blood sugar and energy levels after eating. Half a cup of dry oat flakes contains 148 calories, 27.3 g of carbs and 3.8 g of fiber; a half cup of cooked quinoa, 111 calories, 19.7 g of carbs and 2.6 g of fiber; and a slice of whole grain bread, 69 calories, 11.3 g of carbs and 1.9 g of fiber, according to the USDA National Nutrient Database.
Whole Fruits
Whole fruits are great sources of good carbs and come loaded with antioxidants and other health-protective nutrients. Moreover, their fiber content helps the carbohydrates to be broken down into sugar and absorbed into the bloodstream at a slower pace. Fruit juice however are usually devoid of fiber, so it is best to stick with whole fruits with the peel to get the best carbs for your body. A medium pear contains 103 calories, 27.5 g of carbohydrates and 5.5 g of fiber; a cup of whole strawberries, 46 calories, 11.1 g of carbs and 2.9 g of fiber; and a medium banana, 105 calories, 27 g of carbohydrates and 3.1 g of fiber, according to the USDA National Nutrient Database.
Low-Fat Milk and Yogurt
Low-fat milk and yogurt provide very healthy carbs that should be part of your daily diet. In addition to providing calcium and vitamin D, these dairy products contain slowly digested carbs that will help keep hunger away. Choosing lower-fat version will help you keep the calorie and fat content down. A cup of skim milk contains 83 calories and 12 g of carbohydrates; 1/2 cup of fruit-flavored yogurt, 121 calories and 22.8 g of carbs; and 1/2 cup of plain low-fat yogurt, 77 calories and 8.6 g of carbs, according to the USDA National Nutrient Database.
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