Foods With Good Carbs & Bad Carbs

Carbohydrates are essential macronutrients like proteins and fats, and most people should get about 45 percent to 65 percent of their total daily calories from carbohydrates, according to the 2010 Dietary Guidelines from the U.S. Agriculture and Health and Human Services departments. Dietary fiber is a type of carbohydrate that does not provide calories; carbohydrates with calories include starches and sugars. Consider other nutrients as well as carbohydrates in deciding whether a food is healthy.

Non-Starchy Vegetables

Most vegetables are high in dietary fiber, which is a heart-healthy carbohydrate because it can help lower levels of bad LDL cholesterol in your blood. Fiber also slows down digestion, reduces your risk for constipation and may help you control your blood sugar levels, according to the Mayo Clinic. Non-starchy vegetables such as spinach, cucumbers, lettuce and eggplant are low in total calories, fat and protein, and most of their calories come from carbohydrates, including small amounts of natural sugars such as glucose and fructose.

Starches

Starches are complex carbohydrates, and sources include starchy vegetables such as carrots and sweet potatoes, grains such as cereal and pasta, and legumes such as beans and lentils. High-glycemic starchy foods such as baked potatoes and white bread lead to spikes in your blood sugar levels, and they are bad for you if you have diabetes, according to the Mayo Clinic. Low-glycemic starchy foods such as oatmeal provide long-lasting energy. Starchy foods also can provide dietary fiber, which is a healthy carbohydrate for most individuals. Baked sweets have added sugars and are less healthy.

Fruit

Fructose is the natural sugar, or carbohydrate, in fruits that gives them their sweet taste. Natural sugars such as fructose tend to be in nutrient-dense foods such as fruit, which provides dietary fiber and essential vitamins and minerals. Natural sugars have the same effect on your body as added sugars, but added sugars may be in low-nutrient-dense foods which are high in calories or saturated fat, according to the 2010 Dietary Guidelines. Dietary fiber is a healthy carbohydrate in fruit.

Dairy Products

Lactose is the natural sugar in dairy products such as milk, yogurt and cheese. Since they also contain protein or fat, dairy products have a low glycemic index, and they do not spike your blood sugar levels, according to Iowa State University. Fruit-flavored yogurt, chocolate milk, ice cream and frozen yogurt may contain added sugars from sugar, corn syrup or high-fructose corn syrup; these are bad carbohydrates because they provide empty calories.