Sugars, starches and dietary fibers are all types of carbohydrates found in the foods we eat. While these carbs contain the same amount of energy, four calories per gram, the way the body utilizes these calories is very different. According to The National Women's Health Information Center, carbohydrates that are considered unhealthy break down and increase your blood glucose levels quickly, while healthy carbs break down more slowly.
Whole Grains
Whole grain breads, cereals and pastas are nutrient-dense, complex carbohydrates. Whole grains are unrefined and unprocessed and still have all the parts of the grain seed that provides the fiber and nutrients. The Centers for Disease Control and Prevention recommends checking the label to determine that the foods you are eating are whole grain. Whole grain foods will always list the whole grain first on the label. Some whole grains include whole wheat, whole rye, whole oats, whole-grain barley, buckwheat, millet, bulgur, brown and wild rice.
Vegetables
Vegetables are complex carbohydrates that are high in fiber and nutrients, which make them healthy carbs. Veggies contain antioxidants, which help prevent heart disease and cancer. To reap the health benefits of vegetables, eat three to five servings daily and choose a variety of colors.
Fruit
Contrary to many popular diets, fruit provides vital nutrients and is high in fiber making it a good carb. The USDA food pyramid recommends eating two to four servings of fruit daily to maintain a healthy diet. Opt for fruit that is high in fiber and water dense to minimize calories and sugar.
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