Carbohydrates refer primarily to fiber, starch and sugar. In general, simple carbohydrates are considered "bad" and complex carbohydrates are considered "good." Simple carbohydrates are digested quickly, causing an unhealthy, sharp rise and fall in blood sugar levels, while complex carbohydrates are digested more slowly, affecting blood sugar more gradually. However, there are healthy foods that contain simple carbohydrates. Obtain the majority of carbohydrates in the form of dietary fiber, though, advises the U.S. Department of Health and Human Services.
Whole Grains
Whole grains and the foods made with them are an essential, nutritious source of dietary fiber and complex carbohydrates. This is in direct opposition to refined grains, which provide no fiber, simple carbohydrates and detrimental spikes in blood glucose levels. Whole-grain foods are also typically rich in iron, B-complex vitamins and other nutrients. Opt for products made entirely from whole grains or that at least list a whole grain as the first ingredient. Look for oats, whole wheat, whole rye, whole corn, popcorn, brown and wild rice, millet, barley, buckwheat, sorghum, bulgur, quinoa and triticale, a hybrid of wheat and rye.
Fruit and Vegetables
Fruit sugar, or fructose, is a simple carbohydrate, but fruits certainly qualify as healthy foods with carbohydrates. They also provide complex carbohydrates in the form of dietary fiber, along with vitamins, antioxidants and other nutrients. Fruits typically have few calories, little or no saturated fat, little sodium and no cholesterol. All the same is true of most vegetables. Leafy greens, such as spinach, kale, mustard greens, turnip greens, swiss chard and dandelion greens are particularly healthy sources of carbohydrates as are legumes such as beans and peas. Other starchy vegetables besides legumes, however, such as potatoes and corn, are best eaten in moderation.
Dairy
Milk, cheese, yogurt and other dairy products provide mostly simple carbohydrates, but are a nutritious source, notes the Nemours Foundation. These foods are essential to bone health because they are leading sources of vitamin D and calcium. They are also usually rich in vitamin A and are sources of complete protein. However, dairy products are naturally high in saturated fat. For this reason, opt for reduced-fat or fat-free dairy products.
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