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One of the best carbohydrates in my opinion is the okinawan sweet potato. It is not only delicious and very filling but also extremely nutrient dense, packed with complex carbohydrates, and very high in fiber. The high fiber content slows the absorption rate by the body and because of that it is hard to get fat on them. We will talk about glycemic index later but for now just remember the okinawan sweet potato has a low glycemic index. Just boil, bake or steam them and you got the perfect carbohydrate as part of your healthy meal.
If you don't have okinawan sweet potatoes, regular sweet potatoes, yams, japanese pumpkin (aka kabocha) and taro (not in the poi form) also work well.
If you don't believe me here is an excerpt from Wiki -
Nutrition and health benefits
Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6.
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC)
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