Due to low-carbohydrate fad diets, carbohydrates have undeservedly earned a bad reputation. Carbohydrates provide the body with glucose, which it needs to function properly. The Dietary Guidelines for Americans recommends that between 45 and 65 percent of daily calories come from carbohydrates. However, certain carbohydrates contain empty calories and refined sugars, which often lead to weight gain. There are an abundance of foods high in carbohydrates that will help fuel your body without jeopardizing your waistline.
Whole Grain Products
Whole-grain breads, pastas and cereals are great sources of carbohydrates because they also contain fiber. Fiber helps to keep you from feeling full longer and helps regulate the digestive system. Therefore, these foods may actually help lose or maintain weight. The best brands are those that contain at least 3 g of fiber per serving and little added sugar.
Fruit
Some fad diets don't allow certain types of high-carbohydrate fruits such as apples, apricots, avocados and bananas. These fruits are actually great sources of carbohydrates. They contain fiber as well as a variety of essential vitamins and minerals. They also help meet the USDA's recommended amount of 1.5 to 2 cups of fruit per day for adults. Juices that are 100 percent fruit are also good sources of carbohydrates.
Skim Milk
Skim milk is another healthy source of carbohydrates. In addition, skim milk contains protein and calcium, which means milk drinkers get a lot of nutrients for few calories. Whole milk is high in fat, so only skim or 1- or 2-percent milk should be consumed.
White/Plain Bread/Bagels
While seemingly innocent, plain white bagels and breads are high in calories and contain very few nutrients. Whole-grain bagels and breads are a much healthier alternative.
Pretzels and Potato Chips
Both pretzles and chips contain few, if any, nutrients. Typically when people crave foods such as these, they are really looking for salt. Plain popcorn is a healthy alternative, if lightly seasoned with olive oil and sea salt. Popcorn is a whole grain and a source of fiber. If it's not loaded with butter and salt, it can be a healthy snack.
Processed Sweets
Processed sweets such as cookies, cake, and cupcakes should be consumed in moderation. Even diet versions are loaded with preservatives and lack nutrients. People who typically reach for a sweet treat after dinner should try a fruit or low-fat, plain yogurt with honey. When a cookie craving strikes and nothing else will do, oatmeal raisin cookies are a good option, because they contain fiber from the oats and raisins.
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