Healthy carbs are natural carbohydrates that have not been refined/processed in a factory. Once this happens natural carbs lose their complexity, take on the properties of a simple carbohydrate and lose their nutritional value. These foods like white sugar and white flour should be avoided like the plague if creating a lean, healthy body is one of your major health goals. Without a doubt consuming too many of these unhealthy foods is what leads to major unwanted body fat gain, and eventually to obesity. Healthy carbohydrates are vegetables, grains and fruits. In addition to these foods, dairy products also contain a healthy simple sugar (carb) called lactose which is formed by a combination of glucose and galactose. Some people have intolerance to lactose and should stay away from dairy products. When you are in the weight loss phase of your program consuming fruit and dairy products in moderation is the best approach. These foods contain simple sugars, and if you want to lose weight it is to your advantage to consume as little of these foods as possible. For maximum weight loss the best healthy carbs to consume are complex starchy and fibrous carbohydrates. Some examples of starchy carbohydrates are beans, bread, cereals, oats, brown pasta, baked and sweet potatoes, brown rice, wheat, whole grains. Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach, peppers, and most varieties of dark green leafy vegetables. These two types of carbohydrates should make up around 50% of your daily calorie intake if you want to reach your ideal weight. Once your health goals are reached, you can consume more fruit and dairy products, since these simple carbs are healthy foods and should be eaten on a regular basis. But, for impressive weight loss results and to make your body work harder and burn more calories during the day, the complex carbohydrates should be your first choice.