02.Oct.2012 Choosing Good Carbohydrates – Health and Weight Loss

Choosing Good Carbohydrates

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 carbohydrateconsists 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. 

refined sugar



When you eat simple carbohydrates, sugar is absorbed more readily into the blood, causing a rapid increase ofblood sugar, which can cause health problems like type 2diabetes. This is a problem especially if the simplecarbohydrate comes from refined sugar or processed food.


Most complex carbohydrates fall into the low glycemic category, which are absorbed more slowly and help regulate blood sugar levels. Complex carbohydratesprovide a sustained release of energy, are great for appetite control, and based on their nutritional value they contribute to long termhealth. 

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.


  • Eat foods that contain natural sugars (unrefined) such a fruits and vegetables.
  • Always choose whole grain breads, cereals, pastas, and brown rice.
  • Eat more beans and peas, which are slowly digestedcarbohydrates and a good source of protein.
  • Eat a variety of nuts such as almonds, peanuts, cashews, which also provide good fats.


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.


  • Eat more oatmeal, apples, sweet potatoes, beans, artichokes, grapefruits, squash, peas, brussels sprouts, and oranges.



Avoiding Bad Carbs

Simple carbohydrates that are found in processed food and refined sugars lackvitamins, fiber, and minerals. They are considered “empty calories” and provide little nutritional value.


  • Carb sources to avoid: White breads, white rice, regular sodas, candy, table sugar, syrups, sugary cereals, pastries, cakes, jellies, and processed sauces (to name a few).


Serving Sizes for Carbohydrate Foods


    • Dairy: 1 cup of non-fat or low-fat milk
    • Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of dry cereal; 1/2 cup of cooked rice, cereal, or pasta; 1/2 cup of cooked lentils, dry peas, or dried beans
    • Fruits: 1 medium-size piece of fruit, 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
    • Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice

    • Good Carbs Home Page


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