Along with proteins and fats, carbohydrates are one of the three macronutrients -- or major nutrients that your body needs in large amounts. Carbohydrates provide you with glucose that your metabolism converts into energy your body can use. Identifying good carbohydrates, as well as knowing the foods that contain them, is essential to a healthy diet.
Complex Carbohydrates
The term "good carbohydrates" generally refers to complex carbohydrates, as opposed to simple carbohydrates. Complex carbohydrates are higher in fiber and take longer to break down into glucose than simple carbohydrates. Additionally, many -- although not all -- sources of simple carbohydrates are high in refined sugar additives, making complex carbohydrates the definitive good carbs for your diet.
Sources of Good Carbohydrates
The USDA's MyPyramid.gov recommends "making half your grains whole," or getting at least half your dietary carbohydrates from foods such as unrefined pastas, whole wheat, oats, barley and brown rice. These foods are rich in fiber as well as good complex carbohydrates, and promote peak energy levels as well as good digestive health.
Simple -- Not Necessarily Bad
Although simple carbohydrates often contain added sugar, they can still be a good form of carbohydrates -- provided you get them from nutritious foods. Avoid unhealthy food additives that contain bad, or "empty" calories from simple carbohydrates by examining food ingredient labels, especially on sweetened carbonated beverages, processed foods, candy and sugary snack foods. Sugar additives, such as high-fructose corn syrup, sucrose and dextrose are crucial forms of simple carbohydrates to avoid to keep your diet filled with good carbohydrates. Limit your intake of sugar-heavy sources of simple carbohydrates from starchy foods such as potatoes -- especially in the fatty form of french fries. The easiest way to get good simple carbohydrates -- which tend to work well as on-the-go snacks to boost your energy level -- is from fruits, such as apples and pears, as well as orange or cranberry fruit juices. When you get your simple carbs from healthy sources, you boost your nutrition.
Calories from Carbohydrates
Good carbohydrates are a healthy source of calories. The Dietary Guidelines for Americans recommends that you get between 45 to 65 percent of the total calories you consume each day from healthy complex and simple carbohydrates. For example, using the FDA nutrition facts label's standardized 2,000-calorie-per-day dietary model, this means you need from 900 to 1,300 calories from healthy carbohydrate food sources. Limiting sweets, fast foods and processed, pre-made meals and replacing them with whole foods will help you fill your diet with good calories and healthy carbohydrates.
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