There are a lot of misinformation and misconceptions concerning dieting that you may have encountered. Carbohydrates, especially, are one essential nutrient that is especially demonized by the many in the weight loss crowd and proponents of low-carbohydrate diets. The Harvard School of Public Health explains that carbohydrates are neither good or bad; you just need to know which ones to eat to support your health and fitness goals. Carbohydrates that contain minimal refined and processed simple sugars and have high amounts of dietary fiber are your most ideal choices.
Whole Grains
According to the Harvard School of Public Health, whole-grain foods are your "best bets" for healthful carbohydrates. Whole-grain carbohydrates have very low amounts of sugar and are packed with essential vitamins, minerals and phytonutrients that promote optimal health. Examples of common whole-grain foods include whole wheat pasta, whole wheat bread, brown rice, oatmeal, hulled barley, whole rye bread and wild rice. Lesser known whole-grain foods include tritcale, millet, bulgur, tef and quinoa. The Harvard School of Public Health reports that whole grain foods promote cardiovascular health by lowering your low-density lipoprotein, or "bad," cholesterol. Whole grains may help prevent type 2 diabetes and certain types of cancer.
Vegetables
Vegetables are among the most healthful foods you can eat and also among the best sources of complex carbohydrates. A diet rich in vegetables can help prevent heart disease. Similar to whole-grain foods, vegetables are rich in vitamins, minerals and antioxidants. The Harvard School of Public Health recommends that you try to eat an entire variety of colors. Red, orange, yellow and green vegetables should be all part of your diet. This will ensure that you get the majority of the nutritional benefits that vegetables have to offer. Dark-green leafy vegetables such as kale, spinach broccoli and Brussels sprouts are especially nutritious. With the exception of potatoes, which are a starchy carbohydrate source that can raise your blood sugar and insulin levels, all vegetables are a healthful low-calorie source of nutrition that should be a staple in your diet.
Fruit
Many people, especially people trying to lose weight, know that fruit is nutritious but may avoid it because they think the sugar is bad. Although it is true that fruit has sugar, you should absolutely not avoid fruit even if you are trying to lose weight. The sugar in fruit is natural, not added, refined or processed. It is mainly processed and refined sugars that are unhealthful and raise your insulin levels and promote fat storage. Fruit is low in calories and full of healthful nutrients and antioxidants. Similar to vegetables, the Harvard School of Public Health suggests that you try to eat a variety of colors. You should eat whole fruit and avoid fruit drinks that are sweetened with added sugars.
Beans
Beans are a carbohydrate sources that are good for you. Pinto beans, kidney beans, black beans and navy beans are all healthful carbohydrates that are rich in dietary fiber. The Harvard School of Public Health notes that beans are a slowly digested carbohydrate source that are also a good source of protein. Eating beans can help prevent heart disease and diabetes and lower your cholesterol. The dietary fiber in beans can help keep your blood sugar stable and help satisfy your appetite. According to Arizona State University Department of Nutrition, eating pinto beans on a daily basis may help lower your cholesterol as much as oatmeal.
References
- Harvard School of Public Health: Carbohydrates
- Harvard School Public Health: Health Gains from Whole Grains
- Florida State University: Glycemic Index
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Manage Your Weight
- Joslin Diabetes Center: The Glycemic Index and Diabetes
- Michigan State University: Eat Beans For Good Health
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