boston-12-19In recent years, the most popular diet plans required those who wanted to lose weight and get in shape to reduce or totally eliminate all sources of carbohydrates. Because carbohydrates are the primary source of energy for the body, slashing levels too low can lead to feelings of sluggishness. When it comes to carbohydrates, moderation is the key to feeling energetic without packing on pounds. Below is an overview of the high quality carbohydrates that have a place in everyone’s daily diet.

Add Whole Grains
One way to improve the quality of daily carbohydrate intake is to add whole grains. These foods are high in fiber, healthy fats and important antioxidants. Whole grains are also a great way to cut the risk of heart related diseases and stroke. It is easy to make the switch from refined white flour to nutritious whole grains by adding foods such as:

• Brown Rice
• Quinoa
• Oatmeal
• Whole Grain Pasta
• Whole Grain Bread

Eat More Beans
Not only are beans a great source of high quality carbohydrates, they also are packed with protein that helps keep you full. Some tasty beans that go well with just about any meal are:

• Black Beans
• Kidney Beans
• Chick Peas
• Lentils

Beans are loaded with vitamins such as iron, zinc, fiber and folate making them a healthy addition to any daily diet. They are easy to toss into salads, soups or casseroles.

Choose Healthy Fruits
When it comes to health, all fruits are not created equal.Certain fruits are far better for the body than others. Below are some of the healthiest fruits that are high quality carbohydrates:

• Blackberries
• Olives
• Papaya
• Sweet Cherries
• Strawberries
• Blueberries
• Mango
• Apples
• Pears
• Passion Fruit
• Pomegranate
• Grapefruit

Be aware that fruit contains natural sugar, which can cause weight gain if not eaten moderation. Experts recommend two to three servings a day for maximum health benefits.

Drink More Milk
Many people are unaware the milk is a great source of healthy carbohydrates. Because it is packed with calcium for bones and vitamin D, it is a healthy carbohydrate everyone should drink daily. One glass of whole, 2% or skim milk contains 12 grams of high quality carbohydrates.

Get Rid Of White Potatoes
One of the easiest switches to make when trying to add high quality carbohydrates is getting rid of white potatoes. These potatoes are high on the glycemic scale, which means the body converts them to sugar rapidly. Sweet potatoes are lower on the scale, which means they burn slower and provide the body with energy for longer periods of time.

Making just a few changes can increase the level of high quality carbohydrates in the diet, which is key to achieving optimal health. These carbohydrates will also provide the body with enough energy to get through intense workouts and sports.