Carbohydrates are a source of energy and supply vitamins, minerals and fiber. But carbs also cause obesity and other conditions. The truth lies in the type of carbohydrate and the amount of consumption. Some carbohydrates are bad and yield little nutritional value, but others are good and should be part of the daily diet.
Fruits and Vegetables
Fruits and many vegetables are superb carbohydrates and an essential part of a healthy diet. In October 2003, the Food and Agricultural Organization of the United Nations stated that low fruit and vegetable consumption contributed to micronutrient deficiencies that lead to weakened immune systems, nutritional disorders, birth defects and death. Fruits and vegetables are sources of vitamins, minerals, flavonols, phytonutrients, lutein and antioxidants. According to a study in the April 2004 Journal of American College of Nutrition, tomato product consumption increases antioxidant status of lycopene, beta-carotene, lutein and vitamin C. Fruits and vegetables are also sources of fiber and contribute to healthy digestion.
Grains
There are two types of grains, whole and refined. Whole grains have not been processed and still contain the germ, endosperm and bran and are a healthy addition to your diet. Refined grains have lost most of their nutrients during processing and have a negative effect on health. In December 2007, the Department of Pediatrics at Boston University Medical School studied the effects of whole and refined grains on chronic disease risk factors. It concluded that higher whole-grain consumption was associated with lower BMI, smaller waist circumference and lower cholesterol. The Department of Food Science and Nutrition reported in February 2003 that whole-grain intake is protective against heart disease, obesity, cancer and diabetes. Examples of whole grains include whole-wheat bread, pasta or crackers, buckwheat, oatmeal, pop corn, brown rice and wild rice. On packaged food, check the ingredient label. These grains should be among the first ingredients.
Legumes
Legumes are a specific category of vegetable and include beans, peas, lentils and peanuts. Except for peanuts, which contain good fats, legumes are low fat. Legumes are a low-glycemic carbohydrate and provide vitamins, minerals, protein and fiber. In December 2002, the British Journal of Nutrition published a review of legume studies and concluded that the starch in legumes may help prevent colon cancer. According to the Journal of Nephrology in 2009, a review of research on the Mediterranean diet concluded that nuts and beans have a significant role in preventing anti-inflammatory diseases such as heart disease, type 2 diabetes and chronic renal failure and contribute to a longer lifespan.
References
- FAO: Increasing Fruit and Vegetable Consumption Becomes a Global Priority
- Journal of the American College of Nutrition: Effect of Tomato Product Consumption on the Plasma Status of Antioxidant Microconstituents and on the Plasma Total Antioxidant Capacity in Healthy Subjects
- Journal of Clinical Nutrition: Intake of Whole Grains, Refined Grains, and Cereal Fiber Measured with 7-d Diet Records and Associations with Risk Factors for Chronic Disease
- Proceedings of the Nutrition Society: Why Whole Grains are Protective: Biological Mechanisms
- British Journal of Nutrition: Carbohydrate Fractions of Legumes: Uses in Human Nutrition and Potential for Health
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