Whole Grains

• Some low-carb and no-carb diets tell their users to cut out all carbohydrates. This includes things such as breads and pastas. These items typically contain enriched flour, which means that the good nutrients in the grains have been stripped and replaced with processed nutrients that are not as good for you. Eating breads and pastas that are whole wheat eliminates this issue. These grains are in their purest form and fall into the category of good carbs. Check the labels on foods with grain as their primary ingredient. Look for 100 percent whole grain listed on the package.
  
  

Vegetables

• Vegetables are a source of good carbs, in addition to a good source of fiber, and each person should eat three to five servings of vegetables each day. Vegetables also offer additional vitamins and minerals. Most vegetables are good for you, though some have potential negatives, such as contamination with pesticides and potential negative effects on your blood sugar levels. However, in addition to helping with weight loss, vegetables also lower your risk of heart disease and cancer, improve memory and improve your immune system.
  
  

Fruits

• Fruits offer good carbohydrates and plenty of vitamins, particularly vitamin C. You should eat two to five servings of fruit each day. Fruits are actually a simple carbohydrate, which are generally bad carbs. However, fruits offer more benefits than many other simple carbs and are therefore qualified as good carbs. Some fruits have a higher tendency to increase blood sugars, and others are commonly contaminated with pesticides or preservatives, such as cherries, nectarines and strawberries. However, fruits generally are good sources of good carbs, with their positives outweighing their negatives.
  
  

Bad Carbs

• Bad carbs are those that should be eaten in moderation or not at all. The food that contains these bad carbs typically have no nutritional value and are empty calories. They add to your total calories for the day without offering your body any nutrients, therefore wasting your calorie count. Candy, soda, fruit juice, cookies, cake and other sweet treat items are all examples of bad carbs. They are all simple carbohydrates, meaning your body digests them quickly and gains little nutrition from them.