Carbohydrates are the nutrients that provide the bulk of calories in a standard American diet. It is a large family of nutrients and comprises sugar, such as table sugar or sucrose, fruit sugar or fructose and milk sugar or lactose; starches, found in grains and starchy vegetables; as well as dietary fiber, mostly found in vegetables, fruits and whole grains. Not all carbs are created equal. Carbohydrates from whole, unprocessed foods pack more nutrients and are digested more slowly, helping your blood sugar and energy levels to stay more stable. Processed, white carbohydrates only provide empty calories.
Refined Grains
Refined grains are whole grains that are processed and stripped out of their fiber and nutrients. Anything made with refined grains or white flour is considered a white carbohydrate and has little nutritional value. Most breakfast cereals, bagels, white bread, buns, granola bars, white pasta, white rice, white pita bread, tortilla and crackers all fit in the white carbohydrate category. Try to replace these foods with their whole-grain version to get more nutrients and fiber.
White Potatoes
Potatoes are the vegetable Americans eat most often. Mashed potatoes, baked potatoes, hash browns, french fries and potato chips are white carbohydrates. They provide a lot of calories and quickly digested carbohydrates that can make your blood sugar and energy levels peak and crash within a few hours. Most potato-based foods also contain a lot of added fat and sodium, but very little of the nutrients your body needs.
Sugar
Sugar is added to a wide variety of processed foods. Whether it is white sugar, brown sugar, high-fructose corn syrup or any other name used to identify sugar in the ingredient list, sugar is sugar is sugar. Sugar provides few nutrients, and is often added to foods that have little nutritional value, such as cakes, cookies, candies, desserts, sugary granola bars, soft drinks, baked goods, breakfast cereals and chocolate milk. Sugar is a white carbohydrate. Limit your sugar consumption to stay healthy.
Empty Calories
White carbohydrates from refined grains, white potatoes, sugar or foods made with these ingredients are not the best sources of carbohydrate. These foods cause large fluctuations in your blood sugar levels, leaving you hungry and craving more of these white carbohydrate foods within hours. Try to eliminate white carbohydrates and replace them with whole grains, sweet potatoes, winter squash and fruits. These healthy foods contain carbohydrates that will help keep your energy levels more stable between meal, and provide you with fiber and a wide array of vitamins, minerals and antioxidants.
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