Whole grains are your friend (Image: Shutterstock)
You must have heard that eating too many carbohydrates is bad for your health, but just like most other foods, some carbs are necessary for your overall well-being. According to the 2010 Dietary Guidelines for Americans, carbs should make up about 45 percent of your daily food intake. For a 2,000 calorie diet, this means about 200 grams of carbs each day. The trouble that most people run into is when they either choose to eat too many carbs in one day, or chose the wrong kind of carbs to eat.
You can avoid this by carefully selecting what you consume and try to eat a little healthier each day. For a golden rule, the best way to consume a balanced diet of carbs is to read nutrition labels and stick to unprocessed foods as much as possible. You can avoid weight gain and other adverse health effects, by munching on these 5 healthy carbs:
No. 1 Fiber-rich Foods
Foods closer to nature, such as fruits, have a higher concentration of fiber. Apples, for example, have more fiber than apple juice. Other fiber-rich foods include traditional “roughage” foods, like bran, oats, and other whole grains which provide a high amount of fiber that helps counteract the effects of poor carbohydrate choices.
No. 2 Whole Grains
Whole grains, which basically mean grains that have been minimally processed, are healthier carb choices than refined grains like white bread, rice, and pasta. Whole grains have a higher concentration of fiber, nutrients, and flavor. Choose whole grains like brown rice, quinoa, minimally processed wheat, barley, and oats. These can make a perfect side-dish to go with your meals.
No. 3 Healthy Dairy
Cheese is also a great source of carbohydrates (Image: Shutterstock.com)
Dairy products contain a healthy source of carbohydrates. Cheese, milk, yogurt, and even cream can provide a necessary source of nutrient-rich carbs. Stick to less than four servings of dairy a day for optimal health. Try to eat whole-fat dairy, when possible, to avoid the extra sugar present in reduced-fat dairy products. Avoid any dairy product with added sugar, such as sweetened yogurt.
No. 4 Add Legumes
Beans, peas, and lentils are an ideal source of healthy carbs and protein. Most legumes are low in fat, have a high concentration of folate, iron, potassium, and magnesium. Legumes also contain beneficial fats, fiber, and are low in cholesterol. Vegetarians can use beans to completely replace meat products. Meat-eaters can also benefit from the alternative source of protein in legumes as well.
Vegetables not only provide fiber but also carbs (Image: Shutterstock.com)
No. 5 Plenty of Vegetables
Vegetables have carbohydrates, but they are one of the healthiest forms of carbs you can find. For the best balance, try to consume about twice as many vegetables as you do fruit. Vegetables also contain a lot of fiber, vitamins, minerals, and antioxidants.
With these healthy carbs, you will retain the health benefits of eating carbohydrates without overdoing it. When you eat too many carbs, your body converts them into sugar, which is stored as fat in the body. However, without the presence of carbs in your diet, your body could turn to using muscle for fuel, which is also extremely bad for the body. Consequently, a balance of healthy carbs is essential for an overall healthy diet. Incorporate these healthy carbs into your diet and to help improve your health and aid your weight loss or weight gain goals when you consume appropriate amounts and ratios.
Claire Wilson is a freelance writer and health blogger. She is currently writing on behalf of an Australian health insurance provider.
