From Harvard School of Public Health
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/
The Nutrition Source: Carbohydrates
Choose good carbs, not no carbs. Whole grains are your best bet.
Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.
How to choose healthy carbs--
The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. THE BAD CARBS--Easily digested carbohydrates from WHITE bread, WHITE rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
5 QUICK CARB TIPS
1. Start the day with whole grains. Try a hot cereal, like old-fashioned oats, or a cold cereal that lists a whole grain first on the ingredient list.
2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Read "Separating the Whole Grain from the Chaff" to learn how to spot whole grains in the supermarket. Or try this recipe for hearty whole grain bread.
3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner. Read "Health Gains from Whole Grains" for a list of whole grains and their health benefits, or check out these whole grain recipes.
4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Looking for juice alternatives? See six ideas for low-sugar drinks, a recipe for a low-sugar fruit cooler, and a recipe for sugar-free sparkling iced tea.
5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.
Researchers have developed a way to classify foods that takes into account both the amount of carbohydrate in the food and the impact of that carbohydrate on blood sugar levels. This measure is called the glycemic load. A food's glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate it contains.
Here is a listing of low, medium, and high glycemic load foods. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load.
Low Glycemic Load (10 or under)
• High-fiber fruits and vegetables (not including potatoes)
• Bran cereals (1 oz)
• Many beans and legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz cooked, approx. 3/4 cup)
Medium Glycemic Load (11-19)
• Pearled barley: 1 cup cooked
• Brown rice: 3/4 cup cooked
• Oatmeal: 1 cup cooked
• Bulgur: 3/4 cup cooked
• Rice cakes: 3 cakes
• Whole grain breads: 1 slice
• Whole-grain pasta: 1 1/4 cup cooked
• No-sugar added fruit juices: 8 oz
High Glycemic Load (BAD) (20+)
• Baked potato
• French fries
• Refined breakfast cereal: 1 oz
• Sugar-sweetened beverages: 12 oz
• Jelly beans: 10 large or 30 small
• Candy bars: 1 2-oz bar or 3 mini bars
• Couscous: 1 cup cooked
• Cranberry juice cocktail: 8 oz
• White basmati rice: 1 cup cooked
• White-flour pasta: 1 1/4 cup cooked
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