List of Carbohydrates

Carbohydrates, fats, proteins, vitamins and minerals should be present in a healthy diet in correct proportion. Carbohydrates or carbs provide glucose which is used by body cells to produce the energy required for body metabolism and daily activities. Carbs contain different types of sugars that are converted into glucose during the process of metabolism. They are classified into simple and complex carbs, depending upon the nature and structure of sugar they contain. Take a look at the following section which provides information on why you should incorporate complex carbohydrates in your diet.

Complex and Simple Carbohydrates

Carbs which contain one or two sugar molecules and are easily digested are known as simple carbohydrates while carbs which contain three or more types of sugars are known as complex carbs. Simple sugars or simple carbs include glucose, fructose and galactose; table sugar, sugars found in milk, milk products, honey, molasses brown sugar, corn syrup, maple syrup, foods like cake, pastry, biscuits, chocolate, etc. Since our body can break down simple sugars easily, blood glucose levels get suddenly elevated. Elevated blood sugar levels drop down fast as well. Simple carbs are known for the instant energy they provide but they should be avoided as they lead to harmful fluctuations in blood sugar levels.

Complex carbs are not easily broken down by the body. In fact, fiber is a type of carbohydrate which the body is not able to digest. Because of this quality, they are recommended by dietitians. Since complex carbs are not immediately digested, they offer steady and long-lasting energy. They help maintain normal blood sugar levels. By preventing high blood sugar levels, they help prevent conversion of extra sugar into fat. Thus they help prevent fat deposition and promote normal weight and good body shape. Dietary fiber helps improve your digestive health. Fruits and vegetables, food obtained from plant source is rich in fiber. Getting rid of digestive system problems helps improve overall health. Here is the list of complex carbohydrates.

List of Common Foods that Contain Good Carbohydrates

Vegetables Artichokes Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrot Cauliflower Collard greens Corn, sweet Celery Cucumber Green beans Kale Onions, raw Peas Peppers, sweet Popcorn, air-popped Spinach Summer squash Sweet potato Swiss chard Tomato Winter squash Yams Zucchini Potato, baked with skin

Fruits Apples with skin Apricot Apricots, dried Avocado Banana Blueberries Cantaloupes Figs, dried Grapefruit Orange Peach Pear Plum Raisins Raspberries Strawberries Sweet lime

Beans, Seeds and Nuts Almonds Black beans Cashews Flax seeds Garbanzo beans Kidney beans Lentils, red Lima beans Peanuts Pinto beans Pistachio Pumpkin seeds Soybeans Baked Beans Sunflower seeds Walnuts

Cereals, Grains and Pasta Bran Bran cereal Buckwheat Barley Cornmeal Macaroni Corn Oatmeal Oat cakes Oats, rolled dry Pasta, whole wheat Rice, dry brown Various types of multi-grain breads Wild rice Wheat germ Whole wheat bread Whole-grain cereals

Other Foods Certain pickles Low fat yogurt

If you are on a weight loss diet, you may want to avoid high carb foods. Lack of exercise and excessive consumption of high carb foods can lead to obesity.

The amount of carbohydrates in diet, required by a person may vary according to the age and lifestyle of the person. If you exercise regularly or if you exercise vigorously, you will need more carbohydrates in your diet than those who lead a sedentary lifestyle. Sufficient intake of complex carbs enables your muscles to work harder through a workout. Incorporating complex carbohydrates in your diet can help maintain your weight within the normal range.