All carbohydrates power your body by providing fuel in the form of glucose. But the healthiest carbohydrates do that in a slow and steady way that keeps you going all day. These good carbohydrates also provide lots of fiber and other nutrients. By contrast, bad carbohydrate choices, like soda or candy, provide a rush of energy that quickly peters out; they have little nutritional value. The best carbohydrate choices are usually the least refined and processed foods.
Fruits and Vegetables
Fruits and vegetables are full of fiber, which is necessary for healthy digestion and might help reduce your risk of heart disease, obesity and diabetes, according to MayoClinic.com. They're also full of vitamins and other nutrients. The best options are fresh, frozen or canned fruits and vegetables with no added salt or sugar. Fruit juices and dried fruit concentrate the natural sugars inside the fruit, making them high in calories.
Whole Grains
All grains are rich sources of carbohydrates, but whole grains are healthier choices. When a whole grain like whole wheat is refined to make white flour, for example, part of the grain is stripped away and much of the fiber and nutrients are lost. Whole grains are better sources of selenium, potassium and magnesium than refined grains. Good sources of whole grains include 100 percent whole wheat bread or flour, brown rice, oatmeal, bulgur, whole grain breakfast cereals, barley, quinoa, buckwheat and others. Look for products with no added sugars.
Legumes
Legumes like beans, peas and lentils are both a good source of carbohydrate and protein, making them an excellent substitute for higher-fat protein sources like meat. Beans and legumes are rich sources of fiber, folate, potassium, iron and magnesium.
Low-Fat Dairy
You may not think of dairy products as a source of carbohydrates but they are, thanks to the naturally occurring sugars in milk. Like beans and legumes, they are good sources of protein as well. Your best choices are low-fat dairy products like milk, cheese and yogurt, which are a good source of calcium without the saturated fats that can make them high in calories and bad for the heart. Look for dairy products that do not contain added sugars, which are not a healthy source of carbohydrates. Low-fat milk is also a good substitute for sugary drinks like soda.
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