The body needs carbohydrates in the form of sugars, starches and fiber. Enzymes help break down carbohydrates into glucose, which the body then uses for energy. There are two classifications of carbohydrates -- simple and complex. Simple sugars are easily digested, and therefore, quickly absorbed by the body. The difference between eating starch foods, or complex carbohydrates, and simple carbohydrates is that starches store glucose you can use for energy later on. Simple carbohydrates give you quick but short-lasting energy.
Step 1
Identify simple sugars in your diet and limit the amount you consume. These are foods that give you a quick burst of energy. Although the body needs some simple sugars, aside from fruits and vegetables, foods that are easy to digest often don't provide the body with adequate amounts of vitamins and other nutrients. Simple carbohydrates are usually found in foods made from refined or processed flours and sugars, or in foods to which sugar has been added.
Step 2
Focus on foods high in fiber. These good carbohydrates take the body longer to metabolize, and therefore, prevent rapid spikes in blood sugar levels. The body breaks down starches into glucose -- it just takes a few steps. Fresh vegetables and fruit, whole grains and beans are examples of carbohydrates that provide the body with fiber and the nutrients it needs for lasting energy. Joanne Larsen, registered dietitian and nutrition therapist, recommends getting most of the carbohydrates in your diet from starchy foods. Larsen advises that when planning to consume foods that contain added sugars, read food labels to help you select those that also contain nutrients or fiber.
Step 3
Include a variety of starches in your diet. Simple sugars typically taste sweeter than complex sugars or starches, which may be why you prefer eating them. While you might not think of them as such, potatoes, grains and rice are sugars, too. According to the Harvard School of Public Health, your digestive system processes both simple and complex carbohydrates in a similar manner, breaking them down into single sugar molecules and then converting them into glucose.
Step 4
Learn what foods contain empty calories and avoid consuming too many of them. Nutrient-dense foods give your body the nutrients it needs. In other words, you want to get a lot of vitamins, minerals and fiber per calorie in the foods you consume. Soft drinks, white bread, rice, pasta, most commercial baked goods and alcohol are foods that contain simple sugars, which can lead to weight gain and related health problems. Empty-calorie foods contain few nutrients as the sugar accounts for most of the calories. Nutrient-dense foods are usually lower in calories, according to Dr. Ann Yelmokas McDermott, a Boston nutritionist and researcher. Vegetables, fruit, seafood, lean meat, low-fat dairy, whole grains and other unprocessed foods are nutrient dense.
References
- U.S. National Library of Medicine; Carbohydrates; May 2010
- Harvard School of Public Health: Carbohydrates - Good Carbs Guide the Way
- CarbSmart; The Truth About Carbohydrates; Beth Gruber
- Ask the Dietitian; Sugar and Artificial Sweeteners; Joanne Larsen
- CNN Health; Get the Biggest Bang for Your Calorie With Nutrient-Dense Food; Wayne Kalyn; May 2009
