The U.S. Dept. of Agriculture collaborates with other medical and science organizations to create guidelines for food and nutrition. It divides food into major categories, based on the macronutrient content of carbohydrates, fat, and protein. The grains group, the largest food group, contains the most carbohydrates, and it is often referred to as the carbohydrate group. Other food groups, including vegetables, fruit, and dairy, also provide carbohydrates.
Carbohydrates
A carbohydrate is a type of nutrient that provides glucose, an essential single-carbon carbohydrate that your body uses for energy. Your digestive system breaks down chains of carbohydrates into molecules small enough to be absorbed and utilized for various functions. The MyPyramid food guidance system shows that carbohydrates are differentiated between whole grains and refined grains, which are foods that are made using varying levels of refined grains. The less refined the grain is, or the more whole it is, the more slowly the body digests the carbohydrates.
Whole Grains Versus Refined Grains
The U.S. Dept. of Agriculture recommends consuming whole grains instead of refined grains because you get the benefit of the nutrients that are naturally contained in the bran and germ of the grain kernels. These are removed in the refining process, and the nutrients they contained are added back into the refined grain product. However, this enrichment of refined grains does not provide the exact same benefits that whole grains have. Common whole grain products include brown rice, oatmeal, whole grain cereals, whole grain breads, and whole grain pastas.
Glycemic Index
According to The Nutrition Source, the glycemic index is a system that rates how quickly and to what level certain carbohydrates affect your blood sugar as compared to pure glucose. This system replaces the concept of dividing carbohydrates into simple or complex carbohydrates based on their molecular structure. French fries, made from starchy potatoes are molecularly complex carbohydrates, but they cause a swift glycemic reaction. In contrast, fruit sugars, which are single-sugar simple carbohydrates, do not cause such a spike. A diet that is comprised mainly of high glycemic foods has been linked to increased risk of developing diabetes, heart disease, and obesity.
Healthy Eating
The U.S. Dept. of Agriculture MyPyramid nutrition guidance is to eat 5 to 8 oz. of carbohydrates each day, but the exact amount depends on your age, sex, and activity level. It also recommends that at least half of the carbohydrates you eat come from whole grain sources. Seek out foods that provide fiber and limit the amount of added sugars. Incorporate whole grains into your diet by eating whole grain cereals, using whole grain bread, and choosing whole grain pasta and brown rice.
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