What's most important is the type of carbohydrates you choose to eat, because some sources are healthier than others. The amount of carbohydrates in the diet – high or low – is less important than the type of carbohydrates in the diet. For example, whole grains such as wheat bread, rye, barley and quinoa are better choices than highly refined white bread or chips.
A lot of people are confused when it comes to carbohydrates but keep in mind that it is more important to eat carbohydrates from healthy foods than to follow a strict diet that limits or counts the number of grams of carbohydrates consumed.
What are carbohydrates?
Carbohydrates are found in a wide range of healthy and unhealthy foods, including:
- Bread
- Beans
- Milk
- Popcorn
- Potatoes
- Cookies
- Spaghetti
- Non-alcoholic drinks
- Corn
They also come in different shapes. The most common and most abundant forms are sugars, fiber and starch.
Carbohydrate-rich foods are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted into energy that is used to support bodily functions and physical activity. But the quality of the carbohydrates is important; some types of carbohydrate-rich foods are better than others.
Healthiest sources of carbohydrates include:
- Raw or minimally processed grains
- Vegetables
- Fruits
- Beans
These foods promote good health by providing vitamins, minerals, fiber and a host of important phytonutrients.
Unhealthiest sources of carbohydrates include:
- White bread
- Pasta
- Carbonated drinks
- Other highly processed or refined foods
These items contain easily digestible carbohydrates that can contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Recommendations for a healthy carbohydrate diet
Healthy Food Plate recommends filling most of your plate with healthy carbs:
- Vegetables (except potatoes) and fruit: About half of the plate.
- Cereals: About a quarter of the plate.
Tips for adding healthy carbohydrates to your diet:
- Start your day with healthy cereal
- Use whole grain bread for lunch or snacks
- Choose whole fruits
- Replace potatoes with beans
By following these tips, you can add healthy carbohydrates to your diet and improve your overall health.
