Carbohydrates are a vital source of energy but are often panned as "bad" by mainstream low-carbohydrate diet plans. However, according to Harvard School of Public Health, carbohydrates are essential to a healthy diet. The recommended carbohydrate intake is a minimum of 130 g per day. Chose complex carbohydrates such as whole grains as your carb sources, as they supply your body with fiber and nutrients along with helping your body break-down fats. Simple carbohydrates are quick energy sources, but they do not usually supply any significant nutrients or fiber to your body.
Whole Wheat Bread
Whole wheat or whole grain breads are healthy carbohydrates -- healthier than standard white bread and generally contain less calories. Whole wheat has a lower glycemic index than white bread, which helps maintain balanced insulin and blood sugar levels. Be careful regarding what you consume with bread, as fats are more easily stored when you consume them with carbohydrates. Wheat Foods Council suggests toasted bread with accompaniments such as salsa, low-fat cheese dip, apple sauce, honey or hummus. Alternative bread options with a low glycemic index include breads made of linseed, heavy mixed grain, whole wheat, sourdough wheat, whole grain pumpernickel and sourdough rye.
Fruits and Vegetables
Fruits and vegetables are healthy carbohydrates and contain fiber, which is beneficial to digestion. Fruits such as oranges, cherries, dried apricots, plums, grapefruit, blackberries, strawberries and raspberries have a low glycemic index as well as vegetables such as celery, spinach, asparagus, artichokes, cucumber, sweet potatoes, yams and tomatoes. Avoid added sugar and starches in dressings and dips to avoid extra calories and simple carbohydrates when consuming fruits and vegetables. Coleslaw without added sugar is a healthy snack option. Other snack or appetizer options include vegetables served with low-fat dips like guacamole or cheeses.
Whole Grain Cereals and Pasta
Whole grain cereals along with oats, natural muesli and porridge generally have a low glycemic index and are healthy carbohydrate options. Fresh and dried fruits may be added to cereals for extra nutrition and flavor. Certain types of pasta, such as whole wheat macaroni, protein enriched spaghetti and whole wheat spaghetti, are healthy carbohydrates and also have a low glycemic index. Healthy additive options to these pastas include extra-virgin olive oil, low-fat cheese, seafood and lean meat.
Legumes
Legumes are a healthy carbohydrate option packed with fiber. Legumes like soy nuts, kidney beans, haricot beans, lentils, chick peas, baked beans and butter beans are low on the glycemic index scale. You can add them to salads or bake and serve them with salsa or other low-fat accompaniments. They make healthy sides to main courses such as lean meats or seafood.
References
- Harvard School of Public Health: Carbohydrates
- National Academy of Sciences Institute of Medicine: Dietary Reference Intakes; Macronutrients
- Cleveland Clinic: High Carb Snacks
- Wheat Foods Council: Grain Foods
- The GI Diet Guide: High, Medium and Low GI Foods
- Center for Science in the Public Interest: The Whole Grain Guide
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