Healthy Options To Consume Quality Carbohydrates

There are studies that recommend that at least 50 percent of caloric elements should be extracted from the consumption of high quality carbohydrates.
Healthy Options To Consume Quality Carbohydrates

Last update: 21 January, 2019

There are different options to help you consume quality carbohydrates. Quality carbohydrates do not cause harm to the body, they do the opposite. Carbohydrates are a fundamental element that should be present in a balanced diet.

Carbohydrate: definition

Carbohydrates are molecular formations that are composed of carbon, oxygen, and hydrogen.

The molecular formations are characterized as the basic form of concentrated energyThe body can also obtain energy from other sources such as proteins and fats.

What are carbohydrates for?

The main function of carbohydrates is as an energy source for the body. Obviously the body cannot function without enough energy. Brain functions and the nervous system require daily doses of glucose to function properly.

Quality carbohydrates are one of the main sources of energy

Unlike fats which are a complex source of energy, carbohydrates provide energy that can be absorbed quickly. In addition, quality carbohydrates do not leave a lot of waste products in the body. This makes them an important element that should be included in a healthy diet.

Healthy spagetti

When it comes to proteins and fats, their main function is to build cellular tissue.

Carbohydrates can be differentiated by the way that they are absorbed. There are two categories of carbohydrates: fast absorption and slow absorption. The differences between the two lies in the time that it takes the molecule to raise blood glucose levels.

The time or speed at which this occurs depends on the composition of the food. Important factors that play a role in the time that carbohydrates take to raise blood glucose levels include whether the food contains fibers or fats. This also depends on the degree of manipulation or processing that the food has had.

A conclusion can be reached that slow absorption carbohydrates are the most beneficial for the body. Naturally, there are some exceptions when it comes to fast absorption carbohydrates. Honey, for example, contains glucose and quality carbohydrates.

Simple and healthy ways to consume quality carbohydrates

There are several ways to consume quality carbohydrates. Most of them are based on having a healthy and balanced diet. This implies carefully selecting the nutrients that you add to your plate. A key tip is to avoid processed and refined foods. 

Fresh foods are the best sources of quality carbohydrates. Keep in mind that cereals, for example, are even more healthy when they are wholegrain.

Another food group that contains quality carbohydrates are fruits and vegetables. You must learn how to recognize and distinguish food from processed products. To have a healthy diet we must eat more “real” food and less processed products.

Whole grains

Foods made with whole grains such as cereal, pasta, and rice contain high levels of fiber. They also contain vitamins and minerals that are healthy for the body.


This group of foods which contains quality carbohydrates is made up of beans and lentils. They also contain fiber, vitamins, and proteins. There are approximately 16 grams of protein in one cup of grains. Legumes are also easy to combine with other foods. This makes it easier for them to complement a healthy diet.

quality carbohydrates


This group is usually recognized for its contribution of vitamins and minerals. They contain more of their natural content if they are served raw. A healthy diet requires the consumption of vegetables at least once a day.


Fruits contain simple carbohydrates that are beneficial to the body. They also contain fructose, a sugar that dissolves quickly in water. Fructose is a type of unrefined sugar which is much healthier than table sugar.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.