Choosing Good Carbohydrates
Good Carbohydrates aren't hard to find. What Are Carbohydrates? Carbs are a great source of energy for your body and come in the form of sugars, starches and fiber. They are found in foods such as breads, vegetables, fruits, and diary products.
Carbohydrates are categorized as simple and complex. A simple carbohydrate consists of one or two sugar molecules, and a complex carbohydrate has three or more. Your digestive system breaks down carbs into single sugar molecules, since they are small enough to be absorbed into the blood.
Simple When you eat simple carbohydrates, sugar is absorbed more readily into the blood, causing a rapid increase of blood sugar, which can cause health problems like type 2 diabetes. This is a problem especially if the simple carbohydrate comes from refined sugar or processed food. Complex Most complex carbohydrates fall into the low glycemic category, which are absorbed more slowly and help regulate blood sugar levels. Complex carbohydrates provide a sustained release of energy, are great for appetite control, and based on their nutritional value they contribute to long term health.
How to Eat Good Carbohydrates Your carbohydrate intake should consist of complex carbs that contain vitamins, minerals and fiber. 40-60 percent of your diet should include complex carbs.
For those with diabetes and blood sugar problems, it's even more important to choose carbohydrates that supply soluble fiber, which slow down digestion and stabilize blood glucose levels.
Avoiding Bad Carbs Simple carbohydrates that are found in processed food and refined sugars lack vitamins, fiber, and minerals. They are considered "empty calories" and provide little nutritional value.
Serving Sizes for Carbohydrate Foods
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