Despite what you may have heard, many carbohydrates are healthy. The healthiest carbohydrates are those in whole form, high in fiber, and not processed. Choose these foods most often: vegetables, whole fruits, beans, peas, lentils, quinoa, and whole grains, like brown rice.
Choose processed carbs less often, like white rice and foods made from white flour, such as white bread and pasta. Cut down on sugar, cookies, candy, potato chips, corn chips, regular soda, sports drinks, and fruit drinks (including fruit juice), as these add a lot of calories with very few nutrients. These foods may raise your risk of obesity, diabetes, and heart disease.