The Good Carb Foods List

In the 1990s, carbs were the go-to food for good health and weight loss, than as we entered the new millennium, they became the diet saboteur. Carbohydrates are not all good or all bad, but some choices are better than others. Healthy carb choices provide your body with a sustained source of energy and essential nutrients needed to maintain good health. Healthy men and women following a balanced diet should get 45 to 65 percent of their calories from these healthy carbohydrates.

Whole Grains

Whole grains make a healthy carb choice. While most Americans adequately meet their daily grain needs, the majority of their choices come from refined grain food products such as white bread and sweet desserts. Including more whole grains in your diet will help you meet your daily iron, selenium, magnesium, B vitamin and fiber needs. In addition, including more whole grains in your diet can reduce your risk of heart disease and aid in weight loss and management. Healthy carb choices include 1/4 cup of dry brown rice with 35 g of carbs, 1/2 cup of cooked oatmeal with 12 g, and 1/2 cup of cooked barley with 22 g.

Fruits

Fruits also make a good carb choice. Fruits contain a simple carbohydrate similar to sugar. However, fruits are high in nutrients that improve your health, including fiber, vitamin A, vitamin C and potassium. Fiber is a type of carbohydrate that your body cannot digest. Including fiber-rich foods in your diet can help improve bowel function and may help lower your blood cholesterol levels. Healthy fruit choices include three medium apricots with 11 g of carbs, 1 cup of cubed cantaloupe with 13 g, and 1 cup of fresh raspberries with 17 g.

Legumes

Legumes, such as beans and peas, with their iron, folate and fiber content, are good carbohydrate choices. They are also a good source of protein and make a healthy alternative to meat. A 1/2 cup serving of cooked green peas contains 21 g of carbs, 1/2 cup of cooked lentils contains 20 g and 1/2 cup of cooked garbanzo beans contains 19 g.

Vegetables

Vegetables are also a healthy carb choice, but the amount of carbohydrate in vegetables can vary depending on whether you are eating a nonstarchy vegetable, such as broccoli or green beans, or a starchy vegetable such as potatoes or winter squash. A 1/2-cup serving of cooked broccoli contains about 5 g of carbs and 1/2 cup of cooked green beans contains 4 g. A 3 oz. baked sweet potato contains about 15 g and 1/2 cup of cooked acorn squash contains 15 g. Like the other healthy carbohydrate foods, vegetables supply your body with important vitamins and minerals, including vitamins A and C, potassium, folate and magnesium.