Diet Advice About the Best Type of Carbs

Here are answers to some popular questions about which carbohydrate-containing foods you should include in a healthy balanced diet.

How to Choose the Best Carbohydrates?

When planning which carb-foods to add to your daily diet, follow these general guidelines:

• Choose carbs with a medium or low glycemic index value, or glycemic load.
• Choose unrefined or less-processed carbs whenever possible. Switch from bleached white rice to brown rice; switch from regular pasta to whole-wheat pasta; switch from bleached white bread to wholegrain or wholewheat varieties.
• Eat plenty of fresh fruits and vegetables.
• Buy beans for snacks, or to add to salads and meals.
• Buy nuts and dried fruit for snacks.
• Drink bottled water or fruit juice, rather than sodas or regular soft drinks.

Which Foods Contain the Best Carbohydrates?

Generally speaking, the healthiest, most nutritious carbs are found in vegetables, fruits, wholegrains, legumes and grains. All these food groups contain essential vitamins and minerals, as well as the protective phytochemicals.

Are High Glycemic Index Carbohydrates Bad for Health?

Not necessarily. If the food's glycemic load is low, it won't have any adverse effects on blood-glucose control, so from a glycemic viewpoint it is likely to be perfectly healthy.

What if a Food's Glycemic Index and Load are High?

Foods with a high glycemic index and a high glycemic load may still be eaten in moderation. Howver, if eating foods with a high glycemic value, combine them with lower glycemic index foods in the same meal.

Which Carbohydrates are Best for Weight Loss?

Weight control is based on calorie-control. So choose nutritious carbs with a lower calorie content, and/or fiber content, like fruits and vegetables. Higher calorie starchy carbs, like beans, potatoes, rice and pasta, may also be eaten, but check portion size.

Which Carbohydrates are Best for Insulin Control?

If you suffer from insulin insensitivity, or similar metabolic problems, choose low glycemic index carbs, which are less refined and contain more natural fiber. Vegetables, fresh fruit (except bananas), beans, nuts and seeds are good choices.

Which Carbohydrates are Best for Instant Energy?

Healthy carbs that provide instant energy include: bananas, dried fruit, honey, or fruit juices.

Carbs and Food Pyramid Guidelines

In general, for information about a healthy balanced diet, including which carbs to choose, see the US Dept of Agriculture's food pyramid guidelines. For more, see balanced diet.

Nutrition Resources About Carbohydrates

Carbs: RDA and Information
Best Carbs in Diet
Carbohydrates, Diet and Health
Vitamins in Carbs
Minerals/Trace Elements in Carbs
Phytochemicals in Carbs
No Carb Diet
Ketosis
Ketogenic Diet
Carbs, Fat and Diet
Carbs for Breakfast
Carbs, Diet Nutrition and Calories
Low Carb Diets, Calories and Weight Loss
Calories, Carbs and Diet
Low Carb Foods - Read Labels
Carb Intake in Diet
Dietary Fat, Cholesterol and Strokes
Atkins Diet - Health Questions
Atkins Diet and Health
Atkins Diet and Weight Loss
Atkins Diet - Kidneys and Osteoporosis
Low Carb Diets - Health Concerns
High Carb Diets and Liver Problems
What is the Glycemic Index
How is Glycemic Index Measured
GI of Bread, Potatoes, Rice and Pasta
What Affects Glycemic Index Values of Carbs
Carbs and the Glycemic Index
Glycemic Index and Weight Loss
Low Glycemic Index Diets and Weight Loss
Low Carb Diets and Nutrition
High Protein Diets to Maintain Weight
Diet Fat and Heart Disease
Carbs, Diet and Cancer

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