When most people talk about healthy carbohydrates, they list foods such as oatmeal, baked or sweet potatoes, whole grain breads and rice. These are complex carbs which are called “Polysaccharides”, meaning that they are a type of sugar that takes awhile for the body to break down. These foods will give you sustained energy for long periods of time.

Note: Other types of sugars: Disaccharides include Sucrose (table sugar, lactose and maltose. Monosaccharide’s include: Glucose (dextrose), Fructose (fruit) and Galactose (sugar beets).

However, there are other types of carbohydrates that are just as nutritious and some even have half the calories (low calorie Carbs). As you know, there are plenty of bad carbohydrates out there, usually these carbs are processed and filled with too much sugar. The body still needs good carbs for energy without the extra weight gain. Below are my top 4 choices for belly-blasting carbs that'll leave you full, satisfied and will give you ample supplies of energy, while helping you achieve your weight loss goals before summer arrives.

#4 - Berries and Cherries Blueberries, blackberries, strawberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22. (Anything above 55 is considered high on the Glycemic Index.) I enjoy fresh berries for dessert several times a week and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt or in your oatmeal in the mornings... Mmm :)

#3 - Sprouted Grain Bread Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet on occasions without all the issues associated with white breads and even 100% whole wheat breads. Instead, Ezekiel bread is an organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber, so don't give up the bread, just choose the right kind, particularly those which are Gluten sensitive.

#2 - Quinoa While brown rice or jasmine rice is thought to be the healthy grain, there’s one even better, and that’s Quinoa. I don’t talk about this one enough and just how good this carbohydrate is…my bust!! Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content, and a lower glycemic load. Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and its wholegrain rice-like form. Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain high protein side item to any lunch or dinner.

#1 - Beans, Lentils and other Legumes Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on and on! Because of their fiber & protein content, along with their versatility, I try to eat something from the legume family at least 2-3 times a week. I'd highly recommend you give legumes a try! Everyone needs a little variety in their life, especially when trying to eat healthy, so I hope this can and will give you some ideas to help you stay the course when it comes to eating some healthy carbohydrates!

Chip Sigmon CSCS, USAW, CMFT
Fitness & Wellness Coordinator
Europa Sports Products