Carbohydrates are among the three main macronutrients required for body function, the others being proteins and fats. Dietary carbs include starches, fiber and sugars. Carbohydrate quality varies based on how intricate they are. Simple carbs are sugars, whereas starches and high fiber foods are complex carbohydrates. Foods high in carbs run the gamut and include excellent, nutrient-packed choices and some of the worst, unhealthiest options out there.
Types of Carbs
The total amount of carbs listed on a nutrition label typically includes the overall count and a breakdown of quantity and type of carbs. Sugars, dietary fiber and other carbs are the standard categories. If the carb total is equal to the sugar total, that is not a healthy food. Selections with a good amount of dietary fiber or other carbs are better for you. These will keep you feeling full longer, provide sustained energy levels and keep your blood sugar steady.
High Sugar Foods
Simple carbs are frequently processed and refined, offering little to no nutritional value. Candy, doughnuts, pie, desserts, packaged snack cakes and many cereals are among these over-processed, sugary carbs. Sports drinks and soda contain a lot of sugar as well. Fruits, milk and vegetables contain natural sugars, so it is best to get your sugar from these natural sources.
Starchy Foods
Starchy foods are complex carbohydrates. This means you can get more than just sugar out of these foods. Potatoes, pasta and rice are all high in starch, but the best carbs come from unprocessed whole grains, vegetables and legumes. Peas and beans of all kinds are outstanding carb sources; they provide energy and many essential vitamins.
Fiber-Rich Foods
Fiber-rich foods can help lower your cholesterol, extend satiety and improve digestion. Whole-grain breads, oats, barley and pastas are high in fiber, as are nuts and seeds. Vegetables such as spinach, green beans and other leafy alternatives contain a great deal of natural fiber, as do apples, oranges and carrots. Eating enough fiber is essential to your health. By adding fruits and vegetables at snack time as well as with your meals, you will boost your fiber intake.
References
- MayoClinic.com: Carbohydrates -- How Carbs Fit Into a Healthy Diet
- "Nutrition: The Complete Guide"; John Berardi and Ryan Andrews; 2009
- "The Everything Nutrition Book"; Kimberly Tessmer; 2003
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