Diet oatmeal

Published on March 15th, 2013 | by George Conte


Best sources of carbohydrates

This is the second article from a series of articles where I will explore one of the most important aspects of a healthy diet: the best sources of each type of macronutrient (protein, carbohydrates and fat).

In the first article I have covered the best sources of protein, in this second article I will write about the best sources of carbohydrates and the third and final article will be all about healthy fat sources.

Here are the healthiest natural sources of carbohydrates:

Brown Rice

 brown rice

This is the healthy version or the common white rice. It contains almost three times more vitamins and minerals that the regular rice. It is a great source of concentrated carbohydrates to add to your main meals. This is why it is considered the basis of most diet plans since you can just cook it once and then use it in combination with fish, chicken, beef, salads etc. and quickly prepare this way most of your meals.

Rice, brown, long-grain, raw, nutritional value per 100 grams:

 Brown Rice nutritional value



Most vegetables are great sources of carbs and broccoli is truly the king of them. It is one of the best foods you can consume if you want to follow a healthy lifestyle. It is very rich in fiber, antioxidants, vitamins (especially C and K) and minerals. Also it is very low in calories making it a solid choice for weight loss.

Raw, broccoli nutritional value (per 100 grams):

 broccoli nutritional value



Oats are tasty, easy to prepare and you can combine them with many other foods and create some cool meals (like a healthy low calorie pizza!). It’s my personal choice for an alternative to most unhealthy cereals and flour.

Oats, raw, nutritional value per 100 grams:

 oats nutritional value


Goji berries

 Goji Berries

Goji berries are a “super food” and like almost every other fruit it is a perfect choice for carbohydrate intake. If you want to read a detailed article about the multiple benefits of goji berries for your health check out this article.

Goji berries nutritional value per 100 grams:

 Goji Berries nutritional value



The Quinoa is another “super food” (like goji berries) and a great source of carbs to add in your daily diet. For detailed information on the benefits of quinoa you can read this article here.

The nutritional value of quinoa per 100 grams is:

 quinoa nutritional value



Walnuts are my favorite super food. They contain every possible macronutrient in high amounts and most micronutrients and fiber and omega-3 fatty acids! Check out this cool article where I state the reasons why walnuts would be the best food overall for survival (if I had to pick a single one)!

The nutritional value of walnuts (per 100 grams) is:

 walnuts nutritional value

Sweet or Carisma potatoes

 sweet potato

The regular white potatoes are not a good choice for carb intake due to high glycemic index and low nutrient value. Fortunately there are better alternatives like the sweet potatoes and the new Australian Carisma potatoes.

For an analytic comparison between white, sweet and Carisma potatoes, their benefits and nutritional value click here.

Whole-wheat Pasta

 whole wheat pasta

Just like brown rice to common white rice, the whole wheat pasta is a healthy alternative to common processed pasta.

Dry pasta whole wheat, nutritional value per 100 grams:

 pasta whole wheat nutritional value


Some final thoughts

There are other good sources of carbohydrate like lentils and beans and off course most fruits and vegetables but I wanted to cover only the best of the best in detail in this article. My final goal is that after you have read all three articles to have the ability to create over 100 healthy meal combinations by choosing the best macronutrients from each category.

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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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