Good carbohydrates are generally rich in fiber vitamins and minerals and has a low score on the glycemic index. This index rates foods based on their effect on blood sugar. The body treats low glycemic index foods slowly which means a more stable blood sugar. Stable blood sugar regulate mood and appetite.
Although potatoes sometimes get a bad reputation for having a high glycemic index serves a small potato as a great snack or meal as well. Potatoes contain 2 to 3 grams of fiber and about 100 calories. Sweet potatoes make a better choice as they contain vitamins A and C and have a lower glycemic score.
Although fruit contains fructose sugar it still has an important role in your diet. Fruits are rich in vitamins and minerals. They provide fiber and water and makes an excellent substitute for refined sugar found in candy ice cream and other processed foods. USDA recommends an intake of two to four servings of fruit a day.
Vegetables are equally rich in vitamins minerals and fiber and contains very few calories. USDA recommends an intake of three to five servings of vegetables per day.
While white rice pasta and bread serve as bad carbohydrates whole grain versions of these foods serve as an integral part of a healthy diet. For the healthiest option chose food as close to its natural state as possible. Whenever possible select brown rice quinoa whole grain more refined options such as bread tortillas or paste. Coarse bread brown rice or whole wheat pasta and whole wheat tortillas still work as good carbs and deserves a place in your diet.
Although beans nuts and legumes are usually thought of as protein foods they are rich in good carbs. As an added bonus most beans and legumes are rich in iron and fiber. Canned beans and legumes provide similar benefits. For the healthiest choice choose canned varieties without added ingredients like lard. You can also consume fermented soy products such as tofu for a healthy source of good carbohydrates and protein.