Despite a surplus of carbohydrate-restricted fad diets, eating foods low in fat and high in carbohydrates is still a healthful option for controlling weight and achieving optimal energy levels. The U.S. Department of Agriculture recommends focusing the bulk of your diet on nutrient-rich carbohydrate sources and consuming no more than 35 percent of total calories from fat. Because carbohydrates are the body's preferred energy source, filling your menu with high-carbohydrate items can also keep you fueled for an active lifestyle.
Grains
Grains such as wheat, rice, corn, oats and millet are naturally high in carbohydrates and low in fat. Although products derived from these foods---including bread, oatmeal, cereal, crackers, tortillas, noodles and pretzels---are also typically high in carbohydrates, preparation methods may increase their fat content, such as adding a cream-based sauce to pasta or slathering a piece of sourdough bread with butter. When adding grain-based items to your menu, the Mayo Clinic recommends choosing whole grains whenever possible, which are higher in nutrients and fiber than their refined counterparts.
Fruit
Vitamin-packed and tasty, fruit delivers an abundance of carbohydrates in a high-fiber package. With the exception of avocados---the only high-fat botanical fruit---you can select among any fruit in the store for a high-carbohydrate treat. Bananas, apples, grapes and oranges are year-round staples, while mangoes, melons, berries and peaches may be available seasonally. If you opt for canned or frozen fruit rather than fresh, the Center for Disease Control and Prevention recommends avoiding brands packaged with sugar or syrup, which adds empty calories.
Potatoes
These starchy root vegetables are high in carbohydrates and low in fat---as long as you don't drown them in butter or sour cream. Russet potatoes, red potatoes, sweet potatoes and round white potatoes are just a few of the varieties available. When fresh or canned, potatoes yield a high carbohydrate content with only a trace amount of fat---but steer clear of potato products made with oil, such as high-fat French fries and potato chips, as well as butter-filled mashed potatoes and potato salads.
Beans
Versatile and packed with fiber, beans are naturally low in fat and high in complex carbohydrates. With a number of varieties to choose from---including adzuki beans, pink beans, kidney beans, black beans, pinto beans and garbanzo beans---these legumes are available dry in bulk bins or cooked and canned. As with other high-carbohydrate foods, beans only remain low in fat if preparation methods don't require the addition of oil, butter, cream, cheese or other high-fat ingredients.
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