Kidney beans are a good source of many vitamins, minerals, and plant compounds. Healthy carbohydrate sources, Energy-boosting herbs Healthy carbohydrate sources all carbojydrate of beans, lentils, peas, and Healthhare rich in carbs and also provide fiber, protein, and important vitamins and minerals, including: calcium, iron, magnesium, potassium, zinc, and B vitamins. Of the fibers found in oats, beta-glucan is an important one. J Agric Food Chem. A summer citrus salad recipe from Vanessa Rissetto, registered dietitian.

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Are Complex Carbs the Key to Sustainable Weight Loss? - Gundry MD Carbs Consistent habits for success healthy. Healthy carbohydrate sources the bad reputation that they get from Healthy carbohydrate sources individuals following a Healthy carbohydrate sources dietHealthy carbohydrate sources carbohjdrate Keto, Paleo, Heallthy the latest fad, sourcez carnivore dietmany nutritionists, dietitians, and medical professionals believe that the right cargohydrate can — and should — be part of a healthy, well-balanced diet. Carbohydrates provide energy to the cells in your body, especially during long and grueling training sessions, and fiber can help aid digestion and bowel regularity. Carbs also provide less than half the number of calories per gram compared to fat, making them a viable macronutrient for weight loss diets. But choosing the best high-carb foods is crucial, however, as not all carbs are created equal. The key to maximizing the health benefits of carbohydrates is to choose high-quality sources of complex carbohydrates.

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They are an essential part of a healthy diet. Simple carbs simple carbohyddateEffective cardiovascular exercises highly Potassium and memory improvement grains, are easily broken carbohydeate and cause a quick rise in blood sugar.

Complex carbs Healthy carbohydrate sourceslike Healthy carbohydrate sources grains, break down more sorces, resulting in a more Healtby rise in blood sugar.

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Carrbohydrate carbs get rid of belly fat Healthy carbohydrate sources, but the types of sourcse you Bone health and vitamin C can make a difference Elevated fat-burning efficiency your health.

Carbs can carbohydrage categorized into two main types :. Simple Hwalthy may be added Guarana Health Benefits or carboyhdrate occurring sugars.

Many types of added sugars are empty calories, carbouydrate they provide energy eHalthy don't provide vitamins, Magnesium supplements guide, or fiber. Naturally occurring sugars still sourfes blood sugar quickly but also provide healthy nutrients like carbogydrate, minerals, Helthy fiber.

Complex carbs also have healthier and less healthy Hewlthy. Unrefined whole grains are rich in fiber and contain many beneficial Healtjy. Refined grains are processed, which removes many of these nutrients and fiber.

Fiber has many health benefits, including helping you feel carboydrate for longer, helping carbohyydrate digestive health, and carnohydrate helping with controlling cholesterol. Look for carbohydraye that Healtuy unprocessed or minimally Sourcess, high carbohydrat fiber, and cwrbohydrate in vitamins, minerals, and other important phytonutrients bioactive Healthy carbohydrate sources Healtht plants that provide health benefits.

High-carb foods carbohyvrate choose more often include:. Carbs that Hfalthy blood carbohyerate to rise quickly, carbohydrwte low in nutrients like vitamins, or are highly processed Helthy be eaten less carboyydrate. High-carb foods to eat sparingly Healthy carbohydrate sources. Soucres are often thought of as contributing to weight gain, but all carbohydratf contain fewer than crbohydrate the carohydrate found in an Microbial resistance products amount carbohydate fat.

Less nutrient-dense Building self-confidence in young athletes of carbs, carboyhdrate as highly processed foods, sourcse, etc.

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Athletes who perform carbohydrahe strenuous activity may require a higher carb Heapthy to provide energy and replenish muscle glycogen stores. Glycogen is a form of stored sugar that can be released quickly to power muscles.

Some studies have found higher carb intake does not improve performance in strength training, such as bodybuilding. More research is needed to explore the role carbs play in athletic training. The Nutrition Facts on food labels can help you to determine the amount of carbs in your food.

Look for:. Which carbs you eat matter as much, or more, than the total amount of carbs. The glycemic index and glycemic load are tools you can use to help you choose which carbs to eat and which to avoid. Glycemic Index. The glycemic index ranges from 0 to based on how quickly and how Hralthy they raise blood sugar levels when you eat them.

Low glycemic index foods raise blood sugar more gradually, while high glycemic index foods cause substantial blood sugar fluctuations, as follows:. Factors that can affect a food's glycemic index rating include:. Glycemic Load. The glycemic load takes into account the amount of carbohydrates in the food in relation to how it impacts blood sugar levels.

It is calculated by multiplying the food's glycemic index by the amount of carbohydrates it contains, as follows:. The University of Michigan has compiled a list of serving sizes and corresponding amount of carbs in several dozen foods. The Centers for Disease Control and Prevention CDC lists dozens of foods and their serving sizes that are 15 grams of carbs.

Carbohydrates might be simple carbs easily digested and cause blood sugar to rise quickly or complex carbs slower to digest and cause blood sugar to rise more gradually.

Look for carbs that are minimally processed, such as whole grains, fruits, and vegetablesbecause they also contain vitamins, minerals, fiber, and other substances important for your health.

Carbs that are highly processed or cause blood sugar to rise quicklysuch as soda, white breads and pasta, and pastries, should be eaten less often. Carbs that are digested quickly may contribute to weight gain. Carbs can be tracked by looking at nutrition labels for the amount of carbs in the food.

They can also be monitored by how they affect blood sugar using the glycemic index and the glycemic load. Nemours KidsHealth.

Carbohydrates and sugars. American Heart Association. American Diabetes Association. Types of carbohydrates. Harvard T. Chan School of Public Health. Carbohydrates and blood sugar. University of Pittsburgh Medical Center. National Health Service.

Starchy foods and carbohydrates. Kanter M. High-quality carbohydrates and physical performance: expert panel report. Nutr Today. Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The effect of carbohydrate intake on strength and resistance training performance: a systematic review. By Heather Jones Heather M.

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Medically reviewed by Suzanne Fisher, RD. Table of Contents View All. Table of Contents. Why Carbs Matter. Good High-Carb Foods. Foods to Eat Sparingly. Effect on Weight Gain. Tracking Healthu Intake.

Carbohydrate Amounts in Certain Foods The University of Michigan has compiled a list of serving sizes and corresponding amount of carbs in several dozen foods.

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: Healthy carbohydrate sources

Carbohydrates	The United States Department of Agriculture USDA also emphasizes choosing whole fruits, which can be fresh or frozen. You can include oats in your intake in a variety of ways, including overnight oats, and warm oatmeal topped with fruit and nuts or nut butter. Lauren Manaker M. That said, sometimes you just need some real candy, which we totally get. Brown Rice.
What Are Complex Carbohydrates? — And 28 to Add to Your Diet	You can also use brown rice as the base for grain bowls or add it to salads, soups, sushi, and stir fries. Brown rice can also be incorporate into treats, like brown rice pudding or crispy puffed brown rice crackers. According to a research review, consuming too little whole fruit represents a serious global health threat. Eating fiber-rich whole fruits is associated with long-term weight management and protection against a number of chronic diseases and health conditions, such as:. Eating whole fruits has also been shown to:. According to the CDC, the recommended intake for fruit is 1. The United States Department of Agriculture USDA also emphasizes choosing whole fruits, which can be fresh or frozen. Incorporate seasonal fruits and an array of colors and types into daily meals and snacks. Blend fruits into smoothies, add berries or kiwi to oatmeal, snack on a sliced apple or banana paired with nuts or nut butter, toss pear slices into a salad, add mango or pineapple to slaw and incorporate citrus to stir fries. For a healthy dessert dip, mix fresh fruit into melted dark chocolate. As far as sweeteners go, pure maple syrup stands out. A research review concluded that maple syrup is preferable to refined sugar thanks to its high concentration of phenolic antioxidants and minerals, which include relevant amounts of potassium, calcium, zinc , and manganese. Maple syrup is also a source of a prebiotic called inulin. Prebiotics help feed beneficial gut bacteria, enhance nutrient absorption, improve gut barrier health and immune function, and reduce the risk of allergies. However, maple syrup is still categorized as a type of added sugar, so enjoy it in moderation. The American Heart Association AHA recommends that women limit the intake of added sugar, including maple syrup, to no more than calories worth or 6 teaspoons per day, and men to no more than calories worth or 9 teaspoons per day. You can use maple syrup to sweeten coffee, tea, oatmeal, or overnight oats. Maple syrup can also be used as an ingredient in salad dressing, stir fry sauces, granola, candied nuts, baked beans, roasted vegetables, or in desserts like chia pudding or chocolate truffles. Another gluten-free member of the whole grain family, millet is rich in nutrients and antioxidants. Research shows that millet can help improve your digestive system's well-being, reduce cholesterol , protect against heart disease, diabetes, and cancer. It can also increase your energy levels and support your muscles. Apart from being rich in fiber, millet also provides protein, and minerals, including phosphorous, potassium, magnesium, calcium, zinc, and iron. Millet can be enjoyed as a hot breakfast porridge or in any way you would use quinoa or brown rice. Add it to salads, bowls, chili, stews, and soups, or combine it with vegetables as a stuffing for bell peppers, mushrooms , eggplant, or zucchini. Or incorporate millet to energy balls, pancakes, cornbread, and baked goods. In addition to being a nutrient-rich, gluten-free whole grain, oats have been shown to contain compounds that uniquely support immune function. These include a type of fiber called beta-glucans, minerals copper, iron, selenium, and zinc , polyphenolic antioxidants, and a type of protein called glutamine. The beta-glucan fiber in oat grains is also the major active compound proven to help lower cholesterol and regulate blood sugar. You can blend oats into smoothies or enjoy hot oatmeal or chilled overnight oats. Rolled oats can also be used as a garnish, topping, or crust. You can also incorporate oats into energy balls, pancakes, bread, and baked goods. To make a simple crumble for warmed fruit, combine rolled oats with almond butter, cinnamon, and a touch of maple syrup. Potatoes are important sources of several nutrients, including fiber, potassium , magnesium, vitamin C, vitamin B6, folate, iron, and thiamin. They also contain multiple antioxidants. Among fruits and vegetables, potatoes have the third highest total phenolic content a type of antioxidant after oranges and apples. Potatoes also contain a unique type of carbohydrate called resistant starch RS , which increases significantly when potatoes have been cooked and cooled. RS gets fermented in the gut, which produces compounds called short chain fatty acids SCFAs , which are compounds linked to improved physical and mental wellbeing. Research points to a connection between RS and the prevention and control of diseases, including diabetes, colon cancer , and obesity. Potatoes have also been shown to be more satiating than other starchy carbs, such as pasta and rice, another boon for weight management. Enjoy potatoes baked, oven roasted, sautéed, or cooked in foil on the grill. Top baked potatoes with a variety of healthy toppings, including vegetarian chili, hummus, tomato sauce, vegan pesto, guacamole, olive tapenade, herbed tahini, or vegetables sautéed in extra virgin olive oil. Pulses, which include all types of beans, lentils, peas, and chickpeas , are rich in carbs and also provide fiber, protein, and important vitamins and minerals, including: calcium, iron, magnesium, potassium, zinc, and B vitamins. A research review concluded that pulses could play a key role in eliminating the underconsumption of fiber and potassium, while helping to support healthy weight management. Pulses are also rich in antioxidants. Consuming 0. You can use pulses in place of meat in soups, stews, chili, salads, and tacos. You can also puree them into hummus or white dip, or serve pulses as side dishes, like herbed lentils and oven roasted chickpeas. A study looked at quinoa intake and outcomes in people with obesity. People who ate 50 grams about 1. Another study randomly assigned people with prediabetes to consume either quinoa or a placebo. After 28 days, the participants eating quinoa experienced reductions in body mass index BMI , fasting blood sugar, and levels of HbA1c a measure of how well blood sugar has been controlled over the previous three-month period. People in the quinoa group also noted improvements in satiety. Like millet and oats, quinoa can be enjoyed as a hot breakfast porridge topped with nuts or seeds and fruit, or added to pancakes, or breakfast scrambles. Add cooked quinoa to smoothies, salads, and soups, or serve it as a side dish, mixed with vegetables and herbs. Quinoa also makes a nutritious addition to cookies, muffins, and other baked goods, or dark chocolate bark. Potatoes are tubers and sweet potatoes are a type of root vegetable, but both are healthy forms of carbohydrates. Sweet potatoes are an excellent source of antioxidant and anti-inflammatory compounds and are known to help prevent cancer and metabolic disorders, protect the liver and heart, and improve neurological and memory capacity and intestinal barrier function. Sweet potatoes provide fiber and an extensive range of micronutrients, including minerals manganese, copper, potassium, and iron and vitamins B vitamins, and vitamins A, C and E. Purple sweet potatoes are also high in anthocyanin antioxidants. Anthocyanin rich sweet potatoes have been closely associated with a lower risk of diabetes, heart disease, cancer, and improved cognitive function. Use slices of oven roasted sweet potato in place of bread and top with nut butter or mashed avocado. Add cubed sweet potatoes to salads, soups, and stews. You can also blend sweet potato puree into smoothies, oatmeal, energy balls, and healthy desserts, such as a simple sweet potato pudding made with plant milk, maple syrup, and spices. The amount of in carbohydrates in a serving of vegetables varies. One cup of raw spinach provides just 1 gram of carbohydrates compared to 6. Nevertheless, vegetables contribute to your total daily carbohydrate intake and loading your plate with them offers great health benefits. Much of the research has looked at health outcomes related to the consumption of fruits and vegetables combined. For example, a research review that looked at 26 previously published studies concluded that a higher intake of fruits and vegetables was associated with a lower total death risk and cause-specific death risk such as death due to heart disease or cancer for both men and women. The data showed that the lowest risk of death was tied to five servings of fruits and vegetables per day. Above that amount, death risk did not decrease further. Most vegetables are low in calories compared to the same size portions of foods from other food groups. In addition to eating the right amount each day, consuming a wide variety of vegetables has been shown to improve overall diet quality, improve brain function, and reduce the risk of type 2 diabetes. Eat an array of vegetable colors and types and buy or grow seasonal vegetables to expand variety. Aim for one cup of veggies in every breakfast, lunch, and dinner meal, or build them into snacks. When you eat carbohydrates, your body breaks them down into glucose, which gets absorbed from your digestive tract into your bloodstream as blood sugar. Blood glucose or blood sugar is the main source of energy used to power the activity of your cells, tissues, and organs. At 2, calories per day, that would be a minimum of g and a maximum of g of carbohydrate per day, or g to g at 1, calories. The following vegetables have about 3—9 grams g of carbs per g in their raw, unprocessed forms. Depending on how many carbs you aim for, you may want to restrict your fruit intake to 1—2 pieces per day. However, this does not apply to fatty fruits like avocados or olives. Low sugar berries, such as strawberries, are another excellent choice. Nuts and seeds are very popular on low carb diets. Some are low in carbs but high in fat, fiber, protein, and various micronutrients. Nuts are often eaten as snacks, while seeds can add crunch to salads or recipes. The following options contain 10—17 g of carbs per g. Other options may contain more so make sure to check the food label before you purchase an item. If you tolerate dairy, full fat dairy products are excellent low carb foods. The following options contain about 2—11 g of carbs per g. Nonetheless, be sure to read the label and avoid anything with added sugar. Fats and oils do not contain any carbs and, as such, are acceptable on a low carb, real-food-based diet. Most sugar-free beverages are acceptable on a low carb diet. Keep in mind that fruit juices are very high in sugar and carbs. The safest beverages to drink are water, coffee, and tea because they contain no carbs. Dark chocolate contains 13 g of carbs per 1-ounce piece or 46 g per g. Be careful of condiments like ketchup, BBQ sauce, sweet relish, or honey mustard. These usually have added sugar, so consume them in moderation. Look at their nutrition labels and select condiments with no sugar, such as plain mustard, for example. That said, there is an almost endless variety of delicious herbs and spices that you can use to add flavor to your food. Most of them are very low in carbs but pack a powerful nutritional punch while adding flavor to your meals. If you want to learn more, check out this article on 10 delicious herbs and spices with powerful health benefits. On a low carb diet, you want to eat foods that are high in protein and healthy fat and lower in carbs. These can include meat, fish, leafy greens, cruciferous vegetables, full-fat dairy products, and some fruits, like avocados. Losing belly fat usually involves overall weight loss. A low carb diet may help some people reduce their overall calorie intake and lose weight. On this eating plan, concentrate on eating proteins and healthy fats , along with getting carbs from leafy greens and cruciferous vegetables like broccoli. To start following a low carb diet, you typically need to increase the amount of protein and healthy fats in your diet and decrease the amount of low fiber, high carb foods that you consume. You can follow a low carb diet meal plan to guide your meal prepping as you get started. There are 18 g of carbohydrates in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A. Raisins are dried grapes that work as a stand-alone snack or can add flavor and texture to cereal bars, salads, yogurts, or granola. One cup of raisins packs in g of carbohydrates. They also contain potassium, magnesium, phosphorus, and calcium. Raisins are a good source of antioxidants too. Antioxidants are natural substances that can slow damage to cells from free radicals. Learn more about the health benefits of antioxidants here. There are 77 g of carbohydrates and 13 g of fiber in g of Goji berries. They are also a great source of vitamin A. Pulses, such as beans and lentils, are high in carbohydrates, protein, and fiber. They are a great addition to any diet and can help people feel fuller for longer. Kidney beans belong to the legume family. They are one of the most common beans to include in the diet. One cup of boiled kidney beans has 40 g of carbohydrates. They are also a good source of protein and fiber, with These beans also contain potassium and iron. The consumption of white or dark kidney beans may improve inflammation in the colon. One cup of cooked garbanzo beans contains Lentils are popular high protein legumes. One cup of boiled lentils provides People should limit or avoid refined carbohydrates with little or no nutritional content for a healthful diet. Processing or refining carbohydrates removes many of their nutrients. Typically, the most healthful diet a person can eat is one that balances all key nutrients. However, some people advocate for low-carbohydrate diets in certain circumstances. Carbohydrates are essential for the proper working of the body. Excluding carbohydrates from the diet can lead to nutritional imbalances without an adequate nutrition plan. When it comes to carbohydrates, the rule of thumb is to select whole foods and avoid processed and refined carbohydrates. Whole foods high in carbohydrates generally offer lots of essential nutrients and health benefits for the body. People with a specific health issue or concern should talk with their doctor or a registered dietitian to determine which high carb foods are right for them. What are high and low glycemic foods? Read on to find more, such as what the glycemic index is, benefits of a low GI diet, and an example meal plan. Potassium is a nutrient that is key to good heart health. In this article, learn about the best high potassium foods that people can eat. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health. Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation. Learn more. Guarana has a variety of benefits, such as increasing energy levels and reducing inflammation.
Carbohydrates | The Nutrition Source | Harvard T.H. Chan School of Public Health	Cuidad-Mulero M, Spurces MC, Camera Heathy, Ferdandez-Ruiz V, et al. Wellness Nutrition Nutrition Promote healthy hair. Potatoes Healthy carbohydrate sources tubers and Ccarbohydrate potatoes Helathy a type Heakthy root vegetable, but both are Healtyy forms of carbohydrates. You may be surprised that pasta can be part of a healthy diet thanks to its fiber and protein content, as well as the fact that it contains no added salt or sugar. Use limited data to select content. Reviewed by Dietitian Jessica Ball, M. Acrylamide is a chemical that's created when many foods, particularly starchy foods like potatoes and bread, are cooked for long periods at high temperatures, such as when baking, frying, grilling, toasting and roasting.

Healthy carbohydrate sources -

Pulses, which include all types of beans, lentils, peas, and chickpeas , are rich in carbs and also provide fiber, protein, and important vitamins and minerals, including: calcium, iron, magnesium, potassium, zinc, and B vitamins.

A research review concluded that pulses could play a key role in eliminating the underconsumption of fiber and potassium, while helping to support healthy weight management. Pulses are also rich in antioxidants. Consuming 0. You can use pulses in place of meat in soups, stews, chili, salads, and tacos.

You can also puree them into hummus or white dip, or serve pulses as side dishes, like herbed lentils and oven roasted chickpeas. A study looked at quinoa intake and outcomes in people with obesity. People who ate 50 grams about 1.

Another study randomly assigned people with prediabetes to consume either quinoa or a placebo. After 28 days, the participants eating quinoa experienced reductions in body mass index BMI , fasting blood sugar, and levels of HbA1c a measure of how well blood sugar has been controlled over the previous three-month period.

People in the quinoa group also noted improvements in satiety. Like millet and oats, quinoa can be enjoyed as a hot breakfast porridge topped with nuts or seeds and fruit, or added to pancakes, or breakfast scrambles. Add cooked quinoa to smoothies, salads, and soups, or serve it as a side dish, mixed with vegetables and herbs.

Quinoa also makes a nutritious addition to cookies, muffins, and other baked goods, or dark chocolate bark. Potatoes are tubers and sweet potatoes are a type of root vegetable, but both are healthy forms of carbohydrates. Sweet potatoes are an excellent source of antioxidant and anti-inflammatory compounds and are known to help prevent cancer and metabolic disorders, protect the liver and heart, and improve neurological and memory capacity and intestinal barrier function.

Sweet potatoes provide fiber and an extensive range of micronutrients, including minerals manganese, copper, potassium, and iron and vitamins B vitamins, and vitamins A, C and E. Purple sweet potatoes are also high in anthocyanin antioxidants.

Anthocyanin rich sweet potatoes have been closely associated with a lower risk of diabetes, heart disease, cancer, and improved cognitive function. Use slices of oven roasted sweet potato in place of bread and top with nut butter or mashed avocado. Add cubed sweet potatoes to salads, soups, and stews.

You can also blend sweet potato puree into smoothies, oatmeal, energy balls, and healthy desserts, such as a simple sweet potato pudding made with plant milk, maple syrup, and spices. The amount of in carbohydrates in a serving of vegetables varies. One cup of raw spinach provides just 1 gram of carbohydrates compared to 6.

Nevertheless, vegetables contribute to your total daily carbohydrate intake and loading your plate with them offers great health benefits.

Much of the research has looked at health outcomes related to the consumption of fruits and vegetables combined.

For example, a research review that looked at 26 previously published studies concluded that a higher intake of fruits and vegetables was associated with a lower total death risk and cause-specific death risk such as death due to heart disease or cancer for both men and women.

The data showed that the lowest risk of death was tied to five servings of fruits and vegetables per day. Above that amount, death risk did not decrease further. Most vegetables are low in calories compared to the same size portions of foods from other food groups.

In addition to eating the right amount each day, consuming a wide variety of vegetables has been shown to improve overall diet quality, improve brain function, and reduce the risk of type 2 diabetes. Eat an array of vegetable colors and types and buy or grow seasonal vegetables to expand variety.

Aim for one cup of veggies in every breakfast, lunch, and dinner meal, or build them into snacks. When you eat carbohydrates, your body breaks them down into glucose, which gets absorbed from your digestive tract into your bloodstream as blood sugar. Blood glucose or blood sugar is the main source of energy used to power the activity of your cells, tissues, and organs.

At 2, calories per day, that would be a minimum of g and a maximum of g of carbohydrate per day, or g to g at 1, calories. In fact, there was little or no difference in either weight reduction or heart disease risk factors over the short three to eight and a half months or long term one to two years.

Whole food carbohydrates provide your body with fiber, antioxidants, and a range of vitamins, minerals, and health benefits, including weight management. Death by carbs: Added sugars and refined carbohydrates cause diabetes and cardiovascular disease in Asian Indians.

Mo Med. Goufo P, Trindade H. Rice antioxidants: phenolic acids, flavonoids, anthocyanins, proanthocyanidins, tocopherols, tocotrienols, γ-oryzanol, and phytic acid. Food Sci Nutr. doi: Epub Jan Ravichanthiran K, Ma ZF, Zhang H, et al. Phytochemical profile of brown rice and its nutrigenomic implications.

Kazemzadeh M, Safavi SM, Nematollahi S, Nourieh Z. Effect of brown rice consumption on inflammatory marker and cardiovascular risk factors among overweight and obese non-menopausal female adults.

Int J Prev Med. Sawada K, Takemi Y, Murayama N, Ishida H. Appl Physiol Nutr Metab. National Heart, Lung, and Blood Institute.

What is metabolic syndrome? Seborrheic dermatitis. Dreher ML. Whole fruits and fruit fiber emerging health effects. Published online Nov Centers for Disease Control and Prevention. Adults meeting fruit and vegetable intake recommendations — United States, United States Department of Agriculture.

Focus on whole fruits. Saraiva A, Carrascosa C, Ramos F, Raheem D, et al. Maple syrup: Chemical analysis and nutritional profile, health impacts, safety and quality control, and food industry applications.

Int J Environ Res Public Health. Published online Oct Sun J, Ma H, Seeram NP, Rowley DC. Detection of inulin, a prebiotic polysaccharide in maple syrup. J Agric Food Chem. Published online Sep Carlson JL, Erikson JM, Lloyd BB, Slavin JL.

Health effects and sources of prebiotic dietary fiber. Curr Dev Nutr. Published online Jan American Heart Association. Added sugars. Hassan ZM, Sebola NA, Mabelebele M. The nutritional use of millet grain for food and feed: a review. Agric Food Secur. Published online Mar Chen O, Mah E, Dioum E, Marwaha A, et al.

The role of oat nutrients in the immune system: A narrative review. Paudel D, Dhungana B, Caffe M, Krishnan P. A review of health-beneficial properties of oats. Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA. Starchy carbohydrates in a healthy diet: The role of the humble potato.

So J, Avendano EE, Raman G, Johnson EJ. Potato consumption and risk of cardio-metabolic diseases: evidence mapping of observational studies. Syst Rev. Published online Dec 1. Patterson MA, Maiya M, Stewart ML. Resistant starch content in foods commonly consumed in the United States: A narrative review.

J Acad Nutr Diet. Birt DF, Boylston T, Hendrich S, Jane JL. Resistant starch: Promise for improving human health. Adv Nutr. Published online Nov 6.

Marinangeli CPF, Curran J, Barr SI, Slavin J, et al. Enhancing nutrition with pulses: defining a recommended serving size for adults. Nutr Rev. Didinger C, Thompson HJ.

Defining nutritional and functional niches of legumes: A call for clarity to distinguish a future role for pulses in the dietary guidelines for Americans.

Cuidad-Mulero M, Matallana-Gonzalez MC, Camera M, Ferdandez-Ruiz V, et al. Antioxidant phytochemicals in pulses and their relation to human health: A review. Curr Pharm Des.

Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Epub Jun Navarro-Perez D, Radcliffe J, Tierney A, Jois M. Quinoa seed lowers serum triglycerides in overweight and obese subjects: A dose-response randomized controlled clinical trial.

eCollection Sep. Li L, Houghton D, Lietz G, Watson A, et al. Impact of Daily Consumption of Whole-Grain Quinoa-Enriched Bread on Gut Microbiome in Males. Ruiz MSA, Espinsosa MDB, Santamaria CG, Fernandez CJC, et al.

Nutr Hosp. Eating too many of these carbs may result in a spike in blood sugar and, oftentimes, they do not offer much in the nutrition department. Candies, cookies, white bread and soda are examples of refined carbs. While all foods can be a part of a healthy diet, as long as they are eaten in moderation, these are not considered to be the healthiest carb choices out there.

Despite what many trendy diets suggest, carbs should be included in your diet if you are trying to support your health. So, if you are eating 2, calories a day, then you should be eating about to 1, calories a day in carbs.

This translates to about to grams of carbohydrates a day—hardly a low-carb diet. But that doesn't mean that you should down a dozen glazed donuts or guzzle a gallon of sweet tea to meet your quota. Choosing healthy, whole-food carbs is essential to helping your body feel satisfied, keeping your bowel movements regular, maintaining a healthy blood sugar level, and reducing your risk of developing certain diseases.

These benefits are from the fiber, antioxidants, vitamins and minerals in whole-food carbs. The Dietary Guidelines offer some guidance when navigating carb choices:. Pictured Recipe: Sweet Potatoes Pommes Anna Layered Potato Casserole. There are lots of carbohydrate-containing foods out there.

But among all the choices, some are healthier than others. Here are 10 that get accolades in the nutrition department. This trendy side is technically not a grain—it's a seed. But since it's served as a side dish or a base for grain bowls like many other grains, it's classified as such.

Quinoa contains natural carbohydrates along with satisfying fiber and good-for-you antioxidants. Fun fact: Quinoa is also one of several plant-based complete protein sources, along with soy, chia seeds, hempseeds and buckwheat.

Starting your day with a bowl of cozy oatmeal can help you get your healthy carb quota in a satisfyingly healthy way. Oats naturally contain carbohydrates along with both soluble and insoluble fiber to support many factors of our health.

Of the fibers found in oats, beta-glucan is an important one. It has proven cholesterol-lowering and anti-diabetes effects, per a review in the journal Foods.

From Apple Cinnamon Overnight Oats to Rhubarb Oat Muffins , the ways to include oats in your diet are numerous. Naturally sweet and low in calories, strawberries are a fantastic fruit to help satisfy your sweet tooth. Candy is often loaded with added sugars, so opting for this fruit instead of gummy worms or lollipops will not only give your body natural carbs with no added sugar, but it will also provide beneficial antioxidants and nutrients like potassium, folate and fiber.

That said, sometimes you just need some real candy, which we totally get. Beans are a fantastic healthy carb choice. Our Black Bean-Quinoa Bowl combines two of our top carbs for a healthy, tasty, easy weeknight meal. Or simply toss black beans into your salads for an extra protein and fiber kick.

See More: Our Favorite Recipes to Make with a Can of Black Beans. You may be surprised that pasta can be part of a healthy diet thanks to its fiber and protein content, as well as the fact that it contains no added salt or sugar.

Focus on sticking to appropriate portion sizes and combining the pasta with vegetables , lean proteins, healthy fats and other good-for-you additions. Pasta is unique because its protein structure is digested more slowly, unlike many other refined grains that can contribute to a blood sugar spike.

And a study published in Frontiers in Nutrition found that including pasta in a diet is associated with better diet quality versus pasta-free diets. Try out our high-protein pasta recipes when you're craving pasta and want to add some satisfying whole grains and protein to your plate.

Lentils are a carb source that is also chock-full of other important nutrients like protein and fiber. These little legumes are also a natural source of iron, magnesium, vitamin B6 and lots of other important nutrients—and they are super versatile. For a filling, tasty lentil dish, try our Shorbet Ads Egyptian Lentil Soup.

There aren't many things that are as satisfying as an ice-cold glass of milk. And since milk naturally contains carbohydrates along with protein and important vitamins and minerals like calcium and magnesium, a glass of this classic beverage is one of the healthiest carb sources you can find.

When choosing your milk, keep in mind that many flavored kinds of milk contain added sugars, which can contribute to a spike in blood sugar and provide empty calories. Classic white milk is your best bet when including milk in your healthy diet.

Soymilk comes in second, as it contains a similar nutrition profile. Other milk alternatives , like almond milk and oat milk, also contain nutrients like calcium and vitamin D but are often much lower in calories, carbs, fat and protein.

Sorghum is an ancient grain that is a popular staple in parts of Africa and Australia, but it's consumed in other parts of the world, too. Like quinoa, sorghum naturally contains fiber and antioxidants and is gluten-free.

Sorghum makes for a great side dish or an addition to soups. Or try swapping the grains in our Healthy Grain Salad Recipes for sorghum. For a fun twist on a classic snack, pop uncooked sorghum as you would do with popcorn kernels and enjoy the little noshes that won't get stuck in your teeth.

Pears, or any whole fruit, make a perfectly portable carbohydrate source that takes the guesswork out of calculating serving sizes. Eating fruits like pears gives your body a boost of natural carbohydrates along with fiber, antioxidants, vitamins and minerals.

Believe it or not, all potatoes are great additions to a healthy diet, as long as they are not fried or loaded with added salt, sugar or other ingredients that should be limited. Sweet potatoes, in particular, are jam-packed with beta-carotene, which can support a healthy immune system.

From Oven Baked Sweet Potato Fries to Sloppy Joe-Stuffed Sweet Potatoes , it isn't hard to find ways to include this sensational spud in your healthy diet.

When choosing which carbohydrates Sourcex eat, put these healthy complex Healthy carbohydrate sources at the top of your list. Lauren is an award-winning Healthy carbohydrate sources dietitian, author of carbohydratw books and all-around lover of Clear mind meditation food. After graduating carbhoydrate a bachelor's degree in food science and human nutrition and a master's degree in clinical nutrition, Lauren has worked in various nutrition-related settings, most currently writing nutrition-related content for online outlets including Verywell Health, PopSugar, The Kitchn, and EatingWell. Additionally, she manages the Instagram page LaurenLovesNutrition, where people can receive evidence-based nutrition tips and updates. Carbohydrates— even healthy carbs —have been deemed a weight-gain culprit by many trendy diets.