Americans enjoy eating their carbohydrates, despite the popularity of low-carb diets. However, too many daily calories often go toward unhealthy carbs, prompting the U.S. Department of Agriculture and U.S. Department of Health and Human Services to highlight the health consequences of these foods in the 2010 Dietary Guidelines for Americans. Most foods can find a place in your diet, but limiting your intake of unhealthy carbs is an important part of a healthy lifestyle.
Unhealthy Carbs
Unhealthy carbohydrate sources offer little to no nutritional value. Typically referred to as refined carbs or grains, these foods are highly processed. They contain ingredients used to enhance flavor or texture that can do more harm than good in your body. Saturated fat and some form of sugar are two primary ingredients that substantially contribute to the unhealthy content of refined carbs. These foods are also stripped of their vitamins and other nutrients with only a portion added back in during processing.
Foods to Avoid
Foods that fall into the unhealthy carb category include sweets such as cookies, donuts and cakes. Sweet breakfast foods like waffles and pancakes are also refined. Yet, despite the popularity of these foods in the American diet, savory carbs are the largest contributor to refined grain consumption; these include yeast breads, pizza, tortillas, tacos and burritos, chips, pasta, rice, quickbreads and crackers, according to the 2010 Dietary Guidelines for Americans.
Effects
A high intake of unhealthy carbs takes a toll on your body. The high amounts of sugar and fat in these foods also makes them high in calories, thereby, contributing to weight gain. Excess weight raises your chances of developing type 2 diabetes and cardiovascular health problems. It also puts you at risk for certain cancers including colon and breast cancers. Filling your diet with these foods rather than whole grains and other healthy options limits your intake of important vitamins and minerals, which may lead to malnutrition.
Considerations
Not all nutritional labels list the term "sugar" in the ingredients list, so it's wise to familiarize yourself with other items that contribute to the sugar content in unhealthy carbs. Examples include high-fructose corn syrup, corn syrup, dextrose, fructose, lactose, corn sweetener and syrup. You should also limit foods made with white flour. You can find breads, waffles, baking mixes and pastas that are good sources of whole grains. Choose products with "whole grain" or "stone ground flour" as the first ingredient on the label to ensure your choice is a healthy one.
References
- US Department of Agriculture; 2010 Dietary Guidelines for Americans: Chapter 3 Foods and Food Components to Reduce; December 2010
- University of Michigan Health System; Obesity; 2000
- MedlinePlus; Malnutrition; May 12, 2009
- Womenshealth.gov: Carbohydrates
- University of Tennessee Extension; Choose Healthy Carbs; Betty Greer, Ph.D., RD
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