Carbohydrate-rich foods are to your body what the fuel pump is to your car. After consuming carbs, your body uses the naturally-occurring sugar, called glucose, for energy. The ingredients, nutrients and benefits of these foods, however, vary significantly. MayoClinic.com recommends obtaining 45 to 65 percent of your total daily calories from carbohydrates and selecting the healthiest sources most often. For best results, seek specified guidance from your doctor or dietitian.
Whole Grains
Whole grains contain all the nutritious parts of the grain. As a result, they provide more nutritional benefits than refined foods, such as white bread. A slice of whole wheat bread, for example, although similar in calorie and glucose content to a slice of enriched white bread, provides nearly twice as much fiber, according to MayoClinic.com. Fiber, an undigestible form of carbohydrate, promotes digestive function, heart-health and satiation. Other nutritious whole grain foods include steel-cut oatmeal, long-grain brown rice, wild rice, quinoa, pearled barley and air-popped popcorn.
Fruits and Vegetables
Fruits and vegetables provide a multitude of health benefits. A diet rich in colorful produce is linked with lower blood pressure, improved appetite control and blood sugar levels and reduced risk for heart disease and digestive problems, according to the Harvard School of Public Health. For heightened benefits, choose fresh fruits and vegetables over sugary sweets regularly. Fruits and vegetables particularly packed with nutrients include berries, citrus fruits, tomatoes, leafy greens, broccoli, bell peppers and winter squash.
Low-Fat Milk and Yogurt
Low-fat milk and yogurt provide carbohydrates and valuable amounts of protein, calcium and vitamin D. Low-fat milk products are also considered low-glycemic, meaning they have a mild impact on your blood sugar levels. Lowering your glycemic load may help promote positive energy levels and appetite control, and help manage your risk for diabetes, cardiovascular disease, certain forms of cancer and obesity. Since whole milk is high in saturated fat, choose lower-fat options most often. Enjoy skim or nonfat milk with your morning cereal and yogurt topped with fruit and granola for a nutritious dessert or snack.
Legumes
As complex carbohydrate sources, legumes, such as lentils, beans and split-peas, contain a unique blend of protein and fiber. The American Dietetic Association describes legumes as versatile foods, "loaded" with proteins, healthy starches and valuable nutrients such as B vitamins and iron. For improved heart-health, try replacing ground beef with beans in chili, sloppy Joe's and casseroles, and high-fat burgers with grilled bean patties. Other nutritious legume-based dishes include lentil soup, split-pea soup, hummus and chilled bean salads.
References
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; July 21, 2009
- Harvard School of Public Health: Vegetables and Fruits
- Linus Pauling Institute; Glycemic Index and Glycemic Load; April 2010
- American Dietetic Association: Boost Your Nutrition with Beans
- MayoClinic.com; Healthy Diet; End the Guesswork with These Nutrition Guidelines; Feb. 22, 2011
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