Good Carbohydrates

Learn how choosing good carbohydrates can help your bodyLearn how to choose good carbohydrates for your body. 

The complex carbohydrates, particularly in the form of grains, are one of the most important sources of energy in the world.  Complex carbohydrates are usually low in calories, low in fat and high in fiber. Because the sugars are absorbed slowly in the bloodstream, your energy level maintains a constant energy level. Approximately fifty percent of the daily calorie intake should be supplied by carbohydrates. Fruits, vegetables, and grains should supply most of the carbohydrate calories. 

The vitamins (which regulates bodily processes) good carbs provide key nutrients. The eight nutrients used are protein, vitamin A, Vitamin C, niacin, thiamin, riboflavin, calcium and iron. 

Importance of nutrients 

There are ten nutrients which may be used as a guide to meeting nutrition needs. If a person eats foods which contain adequate amounts of the ten leader nutrients the individual will most likely be getting sufficient amounts of the other more than 30 essential nutrients. 

The key nutrients are carbohydrates, fats, protein, two minerals (calcium, iron), four water soluble vitamins (Niacin, Riboflavin, Thiamine and C) and one (vitamin A) fat soluble vitamin. 

The essential concept of the ten leader nutrients is that foods that supply adequate amounts of these ten nutrients also supply sufficient amounts of the rest of the essential nutrients for humans. 

Nutrition labeling of packaged foods contains indicated amounts or percentages for eight of the ten nutrients in the leader nutrient concept. 

The eight nutrients used in nutrition labeling include: protein, vitamin A, vitamin C, niacin, thiamin, riboflavin, calcium and iron. These may be used to help plan an adequate diet. 

Good Carbohydrate Foods to Eat 


One medium sized apple has 95 calories and contains 25 grams of carbohydrates. This accounts for 8% of the body daily values based on a 2000 calorie diet. This fruit not only gives you energy but supplies nutrients such as Vitamin C and B-6 and Magnesium. Apples also give the body 195 mg of potassium and 4.4 grams of dietary fiber. 


1 tbsp (12.1g) of black beans has 41 calories and contains 8 grams of carbohydrates. Beans provide 1.9 g of dietary fiber 2.6 grams of protein, 179 mg of potassium and Magnesium that accounts for 6% of your total daily value. 


Just 1 cup (195 g) of brown or long grain rice contains 45 grams of carbohydrates. This accounts for 15% of the body daily value based on a 2000 calorie diet. This food also provides the body with 3.5 grams of dietary fiber. Vitamin B-6 and Magnesium also gives you 15% and 21% of your total dietary needs respectively. 


One medium potato (2-1/4” to 3 ¼” dia) provides the body with 37 grams of carbohydrates which is 12% of the total daily value needed. This food also provides 4.7 grams of fiber and 897 grams of potassium. It is also filled with Vitamin C, B-6 and Magnesium. A potato gives you 163 calories and packed with many nutrients you need to survive.