List of Good Carbs and High-Fiber Foods

Lentil salad
Good carbs digest slowly, promoting healthy blood glucose. (Image: martinturzak/iStock/Getty Images)

Carbohydrates play a dominant role in your diet and health, but some carbs provide more health benefits than others. For example, whole-grain bread is a better choice than refined white bread. Nutritious carbohydrate foods provide a rich source of fiber, since fiber itself is a form of carbohydrate. The healthiest carbohydrates come from unprocessed or minimally processed plant-based foods. A high-fiber diet may help protect against a number of conditions, including colon cancer, diabetes and heart disease.

Lead With Legumes

Woman eating edamame
Edamame (Image: Thinkstock Images/Stockbyte/Getty Images)

Legumes are healthy carbohydrates rich in fiber. Examples include peas, edamame, lentils, peanuts, chickpeas and other varieties of beans. Each 1/2 cup serving provides roughly 7 to 8 grams of fiber. Add legumes to your salads and soups and serve them as a side dish with your meals. They provide a good helping of protein, also. Use legumes in place of meat dishes two to three times per week, recommends the University of California-San Francisco.

Good Ol' Grains

Oatmeal porridge with fruits
Oatmeal (Image: Lilyana Vynogradova/iStock/Getty Images)

Aim to include at least one serving of whole grain in every meal. Whole grains contain all the essential parts -- the bran, germ and endosperm -- of the seed and are rich in fiber. Examples of grains include barley, buckwheat, oats, quinoa, rye, rice, wheat and millet. Tips for increasing your intake include starting the day with oatmeal, choosing cereals with at least 5 grams of fiber per serving and keeping whole-wheal crackers on hand to snack on.

Fruits and Vegetables

Healthy vegetable tray
Veggies and hummus (Image: Mark Stout/iStock/Getty Images)

Aim to get the majority of your carbohydrates from vegetables and fruit. They contain vitamins, fiber and other nutrients. Eat at least five servings of fruits and vegetables each day. Choose fresh produce when possible. Add fresh fruit to oatmeal in the morning or yogurt for an afternoon snack. Enjoy vegetables with your meals or as a snack with hummus or another healthy dip.

Considerations

Bowl of uncooked rolled oats
Oats (Image: Elena Elisseeva/iStock/Getty Images)

Most Americans don't get enough fiber. Plant foods contain a mixture of two types of fiber. Soluble fiber helps lower LDL, a bad form of cholesterol. Oats contain the most soluble fiber of any grain. Insoluble fiber helps you feel full so that you eat fewer calories. Aim to get at least 25 grams of total fiber daily, recommends the American Heart Association.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.