Carbohydrates are a major macronutrient and one of the body's primary energy sources. Some weight loss programs discourage eating them, but the most important thing is to find the right carbohydrates instead of avoiding them altogether.
You may have heard that eating complex carbohydrates is better than simple carbohydrates. But nutrition labels don't always tell you whether the carbohydrate content is simple or complex.
Understanding how these foods are classified and how they work in your body can help you choose the right carbohydrates.
Carbohydrates are made up of three components: fiber, starch, and sugar.
Fiber and starch are complex carbohydrates, while sugar are simple carbohydrates. Depending on how much of each of these elements is in the food, it determines the quality of the nutrients.
Simple carbohydrates are sugars. While some occur naturally in milk, most simple carbohydrates are added to foods.
Include the following foods:
Raw sugar
•Brown sugar
Corn syrup and high fructose corn syrup
Glucose, fructose, and sucrose
Fruit juice concentrate
Make sure to avoid it
Complex carbohydrates contain more nutrients than simple carbohydrates. They are high in fiber and digested slowly. And you feel fuller, which means that it is a good choice for weight control.
Ideal for people with type 2 diabetes as it helps control high blood sugar after meals
Fiber and starch are two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps control cholesterol.
The main sources of dietary fiber include:
•Fruits
•Vegetables
•Nuts
•Beans
•All grains
Starch is also found in some foods, such as fibre. The difference is that some foods are more starchy than fiber, such as potatoes.
Other foods high in starch are:
•Brown bread
•Cereals
•Corn seeds
•Oats
•Rice
Complex carbohydrates are key to long-term health, so make sure you eat them.
