Light Carbohydrate Foods

Carbohydrates are a major player in your overall caloric intake, but if you are dieting or diabetic, you may want to consume light, healthy carbohydrate foods. Carbs are broken down into their simplest form, glucose, which is the main energy source for all cells in your body. Before you make any drastic changes in your diet, seek professional advice from your physician or registered dietitian to ensure it is a right fit for you.

Carbs in the Diet

Most of your calories -- 45 percent to 65 percent -- should come from carbs, the McKinley Health Center reports. All carbohydrates provide 4 calories per gram, so if you normally follow an 1,800 calorie diet you can have 202 to 292 g of carbs throughout the day. Your specific needs may require more or less, but your health-care provider can help you figure out the best amount for your needs.

Grain Foods

Select grain foods that have whole grains listed as one of the first few ingredients. Whole grains provide all three parts of the kernel: the germ, endosperm and bran. While a serving of any grain food provides approximately 15 g of carbs and 80 calories, eating whole grains provides iron, B vitamins and fiber that are stripped away when grains are refined. A serving of grains includes 1/3 cup of cooked wheat pasta, a slice of whole-grain bread, 1/3 cup of cooked brown rice, half an English muffin, 1/2 cup of oatmeal or 3/4 cup of breakfast cereal.

Vegetables

Vegetables can be either starchy or nonstarchy. Starchy vegetables, such as sweet potatoes, potatoes, corn and peas should be limited in your light carbohydrate diet. These types of veggies provide 15 g of carbs and 80 calories per serving, which is equivalent to about 1/2 cup or 4 oz. portion. Nonstarchy vegetables provide minimal calories and are virtually guilt-free. A serving from this group is equal to 1 cup cooked or 1/2 cup raw, which has only 5 g of carbs and 25 calories. Nonstarchy vegetables include broccoli, peppers, onions, salad greens, spinach, tomatoes and eggplant.

Fruits

While carbohydrates from fruits can add up quickly, you should include them as part of your balanced light carbohydrate diet, since they offer beneficial fiber and other nutrients, but limit your portion size. In general, 1/2 cup of canned fruit or juice, 4 oz. piece of fruit or 2 tbsps. serving of dried fruit each have 60 calories and 15 g of carbohydrates.

Dairy and Protein Foods

Dairy foods can be a hidden source of carbohydrates. Milk and yogurt provide 12 g of carbs and anywhere from 100 to 160 calories per 8 oz., or 1 cup serving. Calorie content reflects skim to whole milk varieties, respectively. Cheese provides only trace amounts of carbohydrates, due to the way it is processed. Animal meats, such as beef, chicken, pork and fish do not have carbohydrates, but they do contain fat, so you should choose lean varieties to limit your caloric intake. Some plant-based proteins can be high in carbs, so you should read labels carefully to ensure meat alternatives fit into your light carbohydrate diet. For the most part, a 2 1/2 oz. veggie burger provides 15 g of carbs and 150 calories; 4 oz. of tofu has 0 g of carbs and 75 calories; and 1/2 cup of beans contains 15 g of carbs and 105 calories.