Generally, the only reason to limit and avoid whole food carbs is when you’re on a low-carb diet and need to lose weight quickly.
 

Carbs have been unfairly blamed for causing the obesity epidemic.

However, the truth is that not all carbs are created equal.

Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening.

But this has no relevance to whole, fiber-rich foods that also happen to contain carbohydrates.

Here are 5 healthy sources of carbs that you should try to include in your daily diet:

1. Quinoa

Quinoa is a nutritious seed that has become incredibly popular in the natural health community.

It is classified as a pseudo-cereal, a seed that is prepared and eaten like a grain.

Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber.

Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits like improved blood sugar control.

It does not contain any gluten, making it a popular alternative to wheat on a gluten-free diet.

Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may be an excellent addition to an effective weight loss diet.

Bottom Line: Quinoa is highly nutritious. It may have numerous health benefits, including improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss.

Another healthy carb to include in your diet is on the next page …

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According to Jennifer L. Harris, lead researcher at Yale University’s Rudd Center for Food Policy and Obesity, children get a teaspoon of sugar with every 3 teaspoons of the typical cereal marketed to them.
 
Many adult cereals contain just as much sugar per cup, giving you up to 100 extra calories in your breakfast. The most common sweetener in cereals is high-fructose corn syrup, which, according to Princeton University professor Bart Hoebel, is more likely to cause obesity than table sugar. To reduce your sugar intake, opt for cereals with less than 10 percent of their calories coming from sugar, preferably without HFCS.

A second “bad” ingredient is Excessive Carbohydrates:

All cereal contains carbohydrates, but processing reduces the nutritional quality of a cereal’s carbohydrate content. Whole-grain cereals, including steel-cut oats, whole-wheat, quinoa or whole-oat cereals, provide fiber, along with some starch and a small amount of sugar.
 
In highly processed cereals, the hull and germ are removed from grains, which are then combined with additives and preservatives. These generally contain starch and sugar, but not much fiber.
 
The Harvard School of Public Health recommends only buying cereals that list a whole-grain ingredient first on their labels.

Source: Maia Appleby

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