Carbohydrates (carbs) are used by the body to make glucose, which is the fuel that gives energy. The body can immediately use this glucose, also called blood sugar, or it can store it in the liver and muscles to be used when needed.
Carbs can be found in many foods, such as fruits; vegetables; breads, cereals, and other grains; milk and milk products; and foods that contain added sugars like cakes and cookies.
The carbohydrates that are more healthy are those foods that provide dietary fibers and whole grains as well as those without added sugars.
Sodas and candies have added sugars and should be limited. These are the ones that add extra calories but not many nutrients to the diet.
Bad Carbs Vs. Good Carbs
Some diet books refer to foods that contain refined carbohydrates (i.e., meaning they're made from white flour and added sugars) as "bad" carbs. This may include white bread, cakes and cookies.
"Good" carbs, on the other hand, is used to describe foods that contain more fibers and complex carbohydrates. Complex carbohydrates are those carbs that take longer to break down into blood sugar.
These terms: "good" and "bad" carbs, are not used in the Dietary Guidelines for Americans 2005, according to the Centers for Disease Control and Prevention (CDC). The guidelines, however, recommend choosing fiber-rich carbohydrate choices from the vegetable, fruit, and grain groups and avoid added sugars. Also, the guidelines recommend that at least half of a person's daily grain choices should be whole grains.
Types of Carbohydrates
The are two main types of carbohydrates: complex and simple carbohydrates. Complex carbohydrates can further classified into starch and dietary fiber. In order for the body to use starch as a source for glucose, it must be broken down into its simpler form through digestion. Sources of starch include potatoes, dry beans, peas and corn.
Dietary fibers cannot be broken down by the digestive system and are therefore considered to be indigestible. (Learn more about Dietary Fibers.)
Simple carbohydrates, also called simple sugars, are carbohydrates found naturally in foods such as fruits, vegetables, milk, and milk products. In general, simple sugars can be used by the body as an immediate source of fuel. However, foods with added sugars should be avoided as the added sugars have fewer nutrients than foods containing natural sugars.
Simple Tips to Avoid those Added Sugars
Read the ingredients on food labels. This is one way to avoid these sugars. Added sugars may include brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, honey, lactose and molasses. You know that the food has added sugars if any of these ingredients are included. You can learn more about sugars on the food label by visiting the FDA's How to Understand and Use the Nutrition Facts Label.
Have a piece of fruit for dessert. Try to skip desserts with added sugars.
Choose the right breakfast cereals. Try to go for breakfast cereals that contain no or less added sugars.
Sources:
Centers for Disease Control and Prevention, 2008: Carbohydrates.
Dietary Guidelines for Americans, 2005 (pg 25).
U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Carbohydrates.
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Carbs can be found in many foods, such as fruits; vegetables; breads, cereals, and other grains; milk and milk products; and foods that contain added sugars like cakes and cookies.
The carbohydrates that are more healthy are those foods that provide dietary fibers and whole grains as well as those without added sugars.
Sodas and candies have added sugars and should be limited. These are the ones that add extra calories but not many nutrients to the diet.
Bad Carbs Vs. Good Carbs
Some diet books refer to foods that contain refined carbohydrates (i.e., meaning they're made from white flour and added sugars) as "bad" carbs. This may include white bread, cakes and cookies.
"Good" carbs, on the other hand, is used to describe foods that contain more fibers and complex carbohydrates. Complex carbohydrates are those carbs that take longer to break down into blood sugar.
These terms: "good" and "bad" carbs, are not used in the Dietary Guidelines for Americans 2005, according to the Centers for Disease Control and Prevention (CDC). The guidelines, however, recommend choosing fiber-rich carbohydrate choices from the vegetable, fruit, and grain groups and avoid added sugars. Also, the guidelines recommend that at least half of a person's daily grain choices should be whole grains.
Types of Carbohydrates
The are two main types of carbohydrates: complex and simple carbohydrates. Complex carbohydrates can further classified into starch and dietary fiber. In order for the body to use starch as a source for glucose, it must be broken down into its simpler form through digestion. Sources of starch include potatoes, dry beans, peas and corn.
Dietary fibers cannot be broken down by the digestive system and are therefore considered to be indigestible. (Learn more about Dietary Fibers.)
Simple carbohydrates, also called simple sugars, are carbohydrates found naturally in foods such as fruits, vegetables, milk, and milk products. In general, simple sugars can be used by the body as an immediate source of fuel. However, foods with added sugars should be avoided as the added sugars have fewer nutrients than foods containing natural sugars.
Simple Tips to Avoid those Added Sugars
Read the ingredients on food labels. This is one way to avoid these sugars. Added sugars may include brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, honey, lactose and molasses. You know that the food has added sugars if any of these ingredients are included. You can learn more about sugars on the food label by visiting the FDA's How to Understand and Use the Nutrition Facts Label.
Have a piece of fruit for dessert. Try to skip desserts with added sugars.
Choose the right breakfast cereals. Try to go for breakfast cereals that contain no or less added sugars.
Sources:
Centers for Disease Control and Prevention, 2008: Carbohydrates.
Dietary Guidelines for Americans, 2005 (pg 25).
U.S. National Library of Medicine & NIH. MedlinePlus Medical Encyclopedia: Carbohydrates.
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