A healthy diet consists of a proper balance of fats, proteins and carbohydrates. There are many fad diets that promote decreasing or even eliminating your carbohydrate intake to lose or maintain a healthy weight. However, this will just deplete your body of essential nutrients and energy. According to The New York Times Health Guide, carbohydrates, which include sugars, starches and fiber, provide energy for the brain and the nervous system.
Simple Carbohydrates
The most important aspect of a healthy diet is choosing the right types of foods to provide your body with the nutrition it needs without overindulging on empty calories in the form of sweets and starches. Therefore, it's important to understand the difference between the two types of carbohydrates, simple and complex. Simple carbohydrates are quick energy sources that typically do not supply any other nutrients or fiber. Sources of simple carbohydrates include sweetened fruit juices, milk, candy, sugar, alcoholic beverages and soft drinks.
Complex Carbohydrates
On the other end of the spectrum are complex carbohydrates. This type is found in foods such as grains, some vegetables and legumes. These foods require more digestion than simple carbohydrates, but are good sources of B vitamins, fiber and iron. Some of the healthiest complex carbohydrates are those from grains, as the body is able to burn them and utilize them for energy over time. In addition, complex carbohydrates contain fiber, which can help lower cholesterol and help you maintain a healthy weight.
Considerations
In addition to proteins and healthy fats, carbohydrates provide energy. These complete or complex carbohydrates are the ones that will give you the most nutritional value per calorie and allow for sustained energy. Your body needs a steady supply of sugars for any sustained activity and complex carbohydrates are essentially long strands of sugars. Carbohydrates such as brown rice and whole grains release their sugars slower than simple carbs, which is why they are the best choices. Some other healthy choices include sweet potatoes, oat bran bread, bran cereals, brown rice, bananas, chick peas, whole grain flours and barley.
Benefits
Certain high-carbohydrate foods can actually boost your metabolism since they contain resistant starch. Foods with resistant starch serve as an appetite suppressant and help to increase the rate of fat burning, decrease abdominal fat and increase lean muscle mass. Some dietitians recommend eating at least one of these resistant starch foods at every meal, such as whole grain breads, pasta and cereals, beans, peas, peanuts, apples, broccoli, cucumbers, chocolate and green tea. While it is important to monitor portions, you should try to have at least 25 percent of your calories in every meal come from a resistant starch food, with the rest coming from proteins, fats, fruits and vegetables. Talk to your dietitian or health care provider about a meal plan that's right for you.
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