Food sources that contain healthy carbohydrates include potatoes, fruit, whole grains, milk and corn. These foods are good sources of energy and contain other nutrients, such as fiber and potassium. The Institute of Medicine suggests that 45 to 65 percent of a person's daily diet should come from carbohydrates.
Low-carb diets are primarily targeted at simple carbohydrates, which are found in white bread, pastries and other sugary foods. But foods containing complex carbohydrates, or starches, provide vitamins and minerals, including fiber, which is important for healthy digestion.
Potatoes are one of the most common starches. White potatoes contain potassium and vitamin C, and their skins contain almost 4 grams of fiber. Sweet potatoes are also very healthy. Their orange color signifies that they contain large amounts of beta carotene, which helps vision and promotes a healthy immune system.
Most nutritionists advise not to eliminate fruit, despite the high levels of carbohydrates in foods like bananas and mangoes. Fruit is a healthy source of energy. Bananas contain vitamin B-6, manganese, potassium and fiber.
Research has also shown that foods high in complex carbohydrates offer specific health benefits. Milk is an ideal drink to consume after an intense workout. Whole grains, such as quinoa, are good sources of protein. And corn, including popcorn, is an important source of antioxidants.