The two main types of carbohydrates are simple carbohydrates and complex carbohydrates. Simple carbohydrates are sometimes called "bad" carbohydrates and generally include refined flours and sugars. Complex carbohydrates are sometimes called "good" carbohydrates and include starches and dietary fiber. Fruits, vegetables, grains and milk are important sources of nutrients. The 2005 Dietary Guidelines for Americans recommends a dietary fiber intake of 14 grams per 1,000 calories consumed as diets rich in dietary fiber have been shown to have a number of beneficial effects.
Starch
Starch is broken down during digestion, and then used by the body as a source of glucose. Glucose is an important energy source for many parts of the body. Starch is found in breads, cereals, grains and vegetables (potatoes, dry beans, corn and peas).
Insoluble Fiber
Insoluble fiber promotes healthy movement of material through the digestive system and increases stool bulk, benefitting people who suffer from constipation or irregular bowel movements. Good sources of insoluble fiber include whole wheat flour, wheat bran, nuts, seeds, barley, brown rice, couscous, bulgur and whole grain cereal, fruits and many vegetables.
Soluble Fiber
Soluble fiber forms a gel-like material when dissolving into water, lowering blood cholesterol and glucose levels. Good sources of soluble fiber include oatmeal, oat bran, most fruits (such as strawberries, blueberries, pears, citrus fruits and apples), dry beans, peas, carrots, barley, nuts and seeds and psyllium. Whole fruit (fresh, frozen or canned) is preferable than fruit juice as it generally has more fiber. Orange juice, however, is a great source of potassium.
Whole Grains
Whole grains are a great source of fiber and nutrients. Whole grains are defined as having all of the parts of the grain seed, or kernel. The parts of the kernel are known as the bran, the germ and the endosperm. A cracked, crushed or flaked grain must still have the same proportions of bran, germ and endosperm to be considered a whole grain. Whole grains include brown rice, buckwheat, bulgur (cracked wheat), millet, wild rice, popcorn, whole-grain barley, whole-grain corn, whole oats or oatmeal, whole rye and whole wheat. Some less popular grains include bulgur, millet, quinoa and triticale. Eating at least 3 oz. equivalents of whole grains per day helps reduce the risk of coronary artery disease, helps weight maintenance and may lower the risk for other chronic diseases, according to the U.S. Department of Agriculture.
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