Despite the claims of some aggressive fad diet marketing campaigns, the Harvard School of Public Health explains that carbohydrates are not "bad." Carbohydrates are merely nutrients and calories that are your body's main source of energy. If you are trying to lose weight or improve your overall health, you should opt your low-glycemic complex carbohydrates and skip the high-glycemic simple carbohydrates from processed and refined foods. The Harvard School of Public Health reports that your best sources for "good" carbohydrates are whole grains, vegetables, fruits and beans.
Whole Grains
Whole grains are grains that are minimally processed and minimally refined; they come "directly from the stalk" of a wheat plant, as the Harvard School of Public Health explains. Whole grain foods are a rich source of dietary fiber, healthful fats, vitamins, minerals, plant enzymes, antioxidants and phytochemicals. A diet that is rich in whole grains can reduce your risk of cardiovascular disease, type 2 diabetes and some types of cancer and can improve your digestive health and perhaps your longevity. Whole grain foods include oatmeal in the form of steel-cut oats, quinoa, buckwheat, wild rice, brown rice, whole rye, barley and whole wheat berries.
Vegetables
Vegetables are perhaps the most healthful carbohydrate food source. Vegetables are low in calories and high in fiber and essential nutrients for your body. They are the one of the best food sources to control your caloric intake to help you manage your weight or lose weight if you are dieting. According to Dr. Jonny Bowden, Ph.D., a clinical nutrition specialist and author of the book "The 150 Healthiest Foods on Earth," there are no "bad" vegetables. Even corn and potatoes are healthful, although they are not ideal if you are trying to lose weight. The Harvard School of Public Health suggests that you aim to consume an entire variety of "colors" of vegetables to ensure you get the array of nutritional benefits that vegetables have to offer.
Fruits
Similar to vegetables, Dr. Bowden states, "there are no bad fruits." The Harvard School of Public Health likewise suggests that you entire a variety of colors and not limit yourself to any one particular fruit. Fruit contains large amounts vitamins, minerals and antioxidants that support optimal health, weight management and weight loss if you are dieting. Blueberries, cherries, guava, kiwifruit and strawberries are especially high in antioxidants. Dr. Bowden explains that fruit sometimes gets a bad "rap" because people think that the sugar in fruit is bad for their health. Although fresh fruit does have sugar, it is a not processed or refined sugar or from added sweeteners such as high-fructose corn syrup. Unlike these types of sugar, the sugar in fruit will not significantly raise your blood glucose levels and cause your body to store fat.
Beans
Dr. Bowden considers beans to be among the very best foods because they are some of the best sources of dietary fiber that you can possibly eat. The Colorado State University Extension reports that most Americans only eat about 14 g of fiber each day when they should be getting 28 to 35 g of fiber. Fiber slows the rate at which your body absorbs sugar and can keep blood glucose levels stable and your appetite in check. High-fiber diets are associated with a lower risk of developing type 2 diabetes. Fiber can also lower your blood cholesterol levels. Red beans such as kidney beans are especially healthful because they contain high amounts of antioxidants in addition to the dietary fiber.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Harvard School of Public Health: Carbohydrates
- Harvard School of Public Health: Health Gains from Whole Grains
- Harvard School of Public Health: Vegetables and Fruits
- CDC: How to Use Fruits and Vegetables to Manage Your Weight
- Colorado State University Extension: Dietary Fiber
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