Carbohydrates are an important part of a healthy diet. They are the suppliers of glucose for your body, which is the only source of energy for your red blood cells. Trendy diets often label them as fattening, but consumed in the right amounts as part of an overall plan for proper eating, carbohydrates will not make you fat, only keep you healthy.
Grains
Grains provide the majority of your healthy carbohydrates. The USDA recommends 6 servings for a 1,600 calorie daily diet, which can come in the form of 1 slice of bread, 1 oz. of dry cereal, or 1/2 cup of cooked rice or pasta. Other examples are pretzels, bagels, oatmeal and crackers. Your best option is to stick to whole grains, which contain the most fiber and give you the most optimal usage of your caloric intake.
Fruits
Like grains, fruits are an excellent source of healthy and nutritious carbohydrates. Even though they have a high amount of sugar, they are loaded with vitamins and minerals that are necessary for a healthy diet. According to the U.S. Department of Health and Human Services, foods with sugars that are naturally present in foods, such as in fruits, are high in nutrients, making those calories count, and making them an essential part of your diet.
Soda
Soft drinks are high on the list of foods with loads of added sugar. The typical soft drink has artificial sweeteners as the second ingredient, only after water. They offer very little by way of nutritional value for your body, which adds excess calories and no benefits. U.S. Department of Health and Human Services explains that artificial sweeteners can come under the names brown sugar, corn sweetener, corn syrup, high-fructose corn syrup, maltose, lactose, sucrose and others.
Candy
Candies are full of added sugars that offer no nutritional value for the consumer. They are a major source of consumed foods with added sugars in the American diet, according to the U.S. Department of Health and Human Services, only behind soft drinks. In children, they are associated with poor quality diets and can lead to unnecessary energy intake, and the USDA recommends to reduce their consumption. They can also lead to dental issues if eaten disproportionately.
References
- Dietary Fiber Foods
- The Harvard School of Public Health: The Nutrition Source Carbohydrates
- U.S. Department of Health and Human Services and the U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- U.S. Department of Health and Human Services: Health Facts: Choose Carbohydrates Wisely
