Carbohydrate-rich foods are essential in healthy diets when you choose them wisely. A group of New Zealand researchers analyzed data from nearly 250 studies to determine which types of carbohydrates affect risk for chronic disease and obesity. They found that people who consumed the most fiber-rich foods had the lowest risk for heart disease, stroke, type 2 diabetes, and colon cancer. High fiber intake was also linked to lower body weight. Eating beans is an easy way to pack your diet with health-promoting fiber. A half-cup serving of pinto beans has nearly 8 grams of fiber compared to 2.3 grams in one-half cup of broccoli and 1.6 grams in one-half cup of brown rice.

Source: https://www.sciencedirect.com/science/article/pii/S0140673618318099?via%3Dihub