Benefits of good carbohydrates include avoiding spikes in blood sugar, meeting daily nutritional needs, minimizing risk of chronic disease and lowering blood cholesterol. In addition, good carbohydrates also help a person feel full that may lead to desired weight loss.
Good carbohydrates are those that are full of fiber, such as vegetables, fruits, beans and whole grains. Men under the age of 50 should consume 38 grams of fiber per day, whereas women under 50 should consume 25 grams. Those over the age of 50 should consume 30 grams of fiber per day for men and 21 grams for women. To meet daily nutritional needs, carbohydrates should make up between 45 and 65 percent of one's caloric intake. High fiber foods slow down the absorption of other foods which decrease one's risk of developing diabetes 2.
Changing one's diet by eating at least five servings of fruits and vegetables, eliminating refined sugars and grains and adding beans and bean products can help meet nutritional needs of daily fiber and carbohydrates. Bad carbohydrates are typically found in sugars, refined grains and starches and sweeteners, syrups and other processed sugars. It is important to read food labels to determine the amount of good and bad carbohydrates in each food product, and aid in the process of meeting nutritional needs.