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Legumes and Nuts. Legumes are a source of carbohydrates, including dietary fiber, as well as being a healthy low-fat source of plant-based protein. They may help lower your risk for heart disease, diabetes and cancer.eans are a healthy source of carbohydrates. Between 45 percent and 65 percent of your calories should come from carbohydrates, according to the Centers for Disease Control and Prevention.
Carbohydrate Sources. 1  The main source of carbohydrates in the human diet are plant foods, such as cereals, root vegetables (potatoes, yams, cassava), fruits and legumes (beans, peas, lentils) and table sugar [1]. 2  Animal sources of dietary carbohydrates are milk (lactose), animal liver and seafood (glycogen).