Carbohydrates, along with proteins and fats, make up the three macronutrient groups. Carbohydrates can be found in fruit, vegetables, grains, beans and legumes, dairy products and sugar. The USDA divides the carbohydrates group into simple carbohydrates, such as sugar, white flour and white rice, which cause a rapid rise in blood glucose levels, and complex carbohydrates, a subgroup that includes the whole, unrefined grains, most vegetables and some fruits, which are digested more slowly.
Low-Calorie Complex Carbohydrates
Vegetables, which contain a wide variety of vitamins and minerals are the lowest calorie source of complex carbohydrates. Nutrient-dense vegetables such as kale, spinach, asparagus, broccoli and the rough surface mushrooms can be recognized as highly nutritious carbohydrates by their bright colors and strong flavors. Harvard University's School of Public Health notes that people who eat eight or more servings of these vegetables along with citrus fruits -- oranges, grapefruit, limes and lemons -- in their daily diet have a 30 percent reduction in their risk of a heart attack or stroke. This is largely due to the presence of anti-inflammatory compounds, but in addition these vegetables contribute a great deal of fiber and create a sense of fullness for the average investment of under 100 calories per cup, and weight management reduces the risk of cardiovascular disease.
Authentic Whole Grains
For thousands of years grains have been consumed unprocessed. Wheat and other grains were harvested and ground without removing any of the three separate layers: the fibrous outer layer called bran that protects the contents of a grain kernal; the endosperm, which stores energy to nourish the germ; and the germ itself, which is the reproductive kernel.
The germ contains unsaturated oils as well as vitamins and minerals and when grains are stored it is these oils that can cause spoilage. For this reason as well as to make grains easier to prepare in various culinary uses man began to refine flour, rice and other grains in the late 19th century. Unfortunately these refiing processes also remove many nutrients from the grain and causes them to behave more like sugars.
Healthy whole grains include quinoa, buckwheat, wheat berries, rye, corn, brown rice, hulled barley, oats, millet and teff. To demonstrate that a product is truly whole grain the whole grain council licenses a small symbol, with a wheat shaft, that manufactures can put on their products if a serving has 16 g of whole wheat or more per serving. Harvard experts recommend that adults target 48 g of whole grains each day. One way to do this is to include one 16-g serving in each meal.
Fruits
Fruits contain many vitamins and minerals are also important sources of fiber and water. Like vegetables the variety of fruits consumed is more important that the quantity of any single fruit. Berries are among the most anti-inflammatory of foods; citrus fruits supply a great deal of vitamin C, which promotes iron absorption and prevents anemia; and apples and pears contribute the fiber and water needed to promote healthy digestive function. Having a daily serving from each of these fruit types offers access to a wide variety of health benefits.
Fruit juice is not a complex carbohydrate in that the fiber present in whole fruits has largely been removed. In fact, an 8-oz. glass of juice and an 8-oz. glass of soda pop contain the same 10 teaspoons of sugar, according to an analysis published by Harvard researchers.
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