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A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread?
Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as percent whole wheat bread.
Also look beyond the bread aisle. Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium.
Instead of bread, try a whole grain in salad form such as brown rice or quinoa. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a ounce glass of orange juice.
Pass on potatoes, and instead bring on the beans. Rather than fill up on potatoes — which have been found to promote weight gain — choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.
Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What are carbohydrates? But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others : The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. Try these tips for adding healthy carbohydrates to your diet: 1.
References 1. Terms of Use The contents of this website are for educational purposes and are not intended to offer personal medical advice.
: Carbohydrate-rich diets| Carbohydrates and Blood Sugar | The Nutrition Source | Harvard T.H. Chan School of Public Health | Choose Complex Carbohydrates for Lasting Energy and Good Health. Carbohydrates are essential for good health, as they are the main fuel for the brain and muscles. Studies show that those who eat the most carbohydrates—especially those found in whole, natural foods like beans, whole grains, fruits, and vegetables—have a lower risk for heart disease , type 2 diabetes, and obesity. There are two types of carbohydrates: simple and complex. Simple carbohydrates are made of one or two sugar molecules. Complex carbohydrates are polysaccharides and include starch and fiber. For optimal health, choose complex carbohydrates. Complex carbohydrates, found mostly in whole plant foods, maintain their natural fiber and fuel your body with the energy it needs. These foods are also naturally rich in vitamins, minerals, and phytochemicals. About three-quarters of daily calories should come from healthful carbohydrates. Limit simple carbs, such as added sugars, syrups even agave , and white flour. These provide quick energy but have been stripped of nutrients and fiber. The exception is fruit. Sugar in fruit comes with health-boosting fiber, vitamins, minerals, and phytochemicals. Be sure to include plenty of colorful fruits in your diet. The idea that carbohydrates will lead to weight gain is a common misconception, but gram for gram, fat contains more than twice the calories of carbs. One gram of fat—from beef, fish, or oil—has 9 calories. Compare that to 1 gram of carbohydrate from potatoes, bread, or beans, which has only 4 calories. You may also notice that carbs become less healthy based on what we add to them: Potatoes are often deep-fried in oil to make french fries—and pizza, bread, and pasta are often just vehicles for butter and cheese. A diet emphasizing healthful carbohydrates—vegetables, fruits, whole grains, and legumes—and avoiding animal products helps prevent diabetes and improves its management when it has been diagnosed. The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates — with vegetables except potatoes and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate. Start the day with whole grains. Try a hot cereal, like steel cut or old fashioned oats not instant oatmeal , or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as percent whole wheat bread. Also look beyond the bread aisle. Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a ounce glass of orange juice. Pass on potatoes, and instead bring on the beans. Liu S, Willett WC. Dietary glycemic load and atherothrombotic risk. Curr Atheroscler Rep. Willett W, Manson J, Liu S. Glycemic index, glycemic load, and risk of type 2 diabetes. Livesey G, Taylor R, Livesey H, Liu S. Is there a dose-response relation of dietary glycemic load to risk of type 2 diabetes? Meta-analysis of prospective cohort studies. Mirrahimi A, de Souza RJ, Chiavaroli L, et al. Associations of glycemic index and load with coronary heart disease events: a systematic review and meta-analysis of prospective cohorts. J Am Heart Assoc. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. AlEssa H, Bupathiraju S, Malik V, Wedick N, Campos H, Rosner B, Willett W, Hu FB. Carbohydrate quality measured using multiple quality metrics is negatively associated with type 2 diabetes. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. |
| 15 High Carb Foods You Should Include in Your Diet | Most carbs occur naturally in plant-based foods, such as grains. Food manufacturers also add carbs to processed foods in the form of starch or added sugar. The terms "low carb" or "net carbs" often appear on product labels. But the Food and Drug Administration doesn't use these terms, so there's no standard meaning. Typically, the term "net carbs" is used to mean the amount of carbs in a product excluding fiber or excluding both fiber and sugar alcohols. You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. Weight-loss diets based on the glycemic index typically suggest limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes, white bread, and snack foods and desserts that have refined flours. Many healthy foods are naturally lower on the glycemic index. Examples include whole grains, legumes, vegetables, fruits and low-fat dairy products. So if you get 2, calories a day, between and 1, calories should be from carbohydrates. That translates to between and grams of carbs a day. You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which can include fiber, total sugars and added sugars. Carbohydrates are the body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into the bloodstream, where they're known as blood sugar blood glucose. From there, glucose enters the body's cells with the help of insulin. Glucose is used by the body for energy. Glucose fuels your activities — whether it's going for a jog or simply breathing and thinking. Extra glucose is stored in the liver, muscles and other cells for later use. Or extra glucose is converted to fat. Some evidence suggests that whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke. Fiber may also protect against obesity, colon and rectal cancers, and type 2 diabetes. Fiber is also essential for optimal digestive health. Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Despite what proponents of low-carb diets claim, few studies show that a diet rich in healthy carbs leads to weight gain or obesity. Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs are equally good for you. So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy. These are high in calories but low in nutrition. 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Instead of bread, try a whole grain in salad form such as brown rice or quinoa. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a ounce glass of orange juice. Pass on potatoes, and instead bring on the beans. Rather than fill up on potatoes — which have been found to promote weight gain — choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Gross says that sunchokes, also known as Jerusalem artichokes, are often overlooked in the produce section—but they make for an excellent potato substitute. You may think of papaya as a tropical treat, but did you know that each serving of the fruit also comes with special enzyme called papain, which aids digestion? According to Gross, this deliciously sweet option is a great addition to a high-carb diet. Eat it: Gross says that p ineapple is great in smoothies, yogurt bowls, and on fruit salads with some fresh mint on top. Eat it: Enjoy it roasted in a dish like pumpkin ravioli, or sauté it with some olive oil. Gross says that roasted pumpkin seeds make a nutritious and delicious snack that can be packed with a major crunch! Botanically-speaking, butternut squash is a fruit. But Gross says that she always groups it with other starchy vegetables. Packed with eye-protecting vitamin A up to 6 times your daily value! and heart-healthy fiber, sweet potatoes have tons of health benefits. Eat it: This sweet orange spud is as versatile as it is affordable. Roast it whole or cubed and add it to salads, microwave it and eat on its own with your favorite toppings, turn it into toast or chips, or mash it for the perfect side dish. Any way you eat it, the sweet potato makes a delicious addition to practically any dish. Rice has a terrible reputation, but brown rice is actually a really healthy whole grain option because it contains satiating protein and fiber. Eat it: Brown rice is a filling side dish to accompany any protein, and it also makes a great filling for roasted veggies, like peppers or stuffed tomatoes. Eat it: Mangoes make a delicious snack with a squeeze of lime juice and a sprinkle of sea salt. This gluten-free whole grain is a nutritious breakfast staple. With 4 grams of fiber and 5 grams of protein in just ½ cup, oats are a filling breakfast option to start your day. They also happen to have a fiber called beta-glucan, which may help to lower cholesterol levels and reduce the risk for heart disease. Oats can also serve as the base for pre-workout bites, which offer tons of flavor and energy. Grapefruit is an excellent source of vitamin C, which Snyder says can support your immune system. It also contains pectin, a form of soluble fiber that has been shown to lower cholesterol. Eat It : You can eat it plain or incorporate grapefruit into smoothies like in this recipe. The base for soba noodles is buckwheat, which Snyder says is a gluten-free alternative. |
| Main navigation | It also accounts for absorption factors. Willett W, Manson J, Liu S. Department of Agriculture. With that said, the type of carbs you choose can make a big difference in your health and how you feel. One cup of cooked quinoa contains Antioxidants are natural substances that can slow damage to cells from free radicals. The terms "low carb" or "net carbs" often appear on product labels. |
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