Although fruits, vegetables and dairy products contain natural sugar, such foods are considered healthy because the sugar is part of the nutritional package. When sugar is added to foods or beverages, however, the added calories come without enhanced nutritional value. Starch can also be added to food, but the best food choices are those that are closest to their natural forms. Plant foods are the primary sources of carbohydrates and should provide 45 to 65 percent of your daily calorie intake.
Starches
Starch is a form of carbohydrate found in grains and grain products, beans, peas, corn and potatoes. Foods with a naturally high starch content are called complex carbohydrates because the sugars take longer to break down during digestion, prolonging the conversion of starch into glucose for energy. Complex carbohydrates consist of three or more natural sugars. Dietary fiber is another form of complex carbohydrate that occurs naturally in complex and some simple carbohydrates.
Sugars
Fruits, nonstarchy vegetables and milk are considered simple carbohydrates -- meaning that they contain one to two natural sugars. Examples of naturally occurring sugars include lactose in dairy products, galactose in milk, fructose in fruit and maltose in vegetables. Sugars added to processed foods may include molasses, corn syrup, sucrose, brown sugar, dextrose and honey. Limit added sugars, often referred to as empty calories, in your diet to promote a healthy weight and lifestyle.
Food Choices
Whole grains provide a healthier nutrient package than refined grains. The refining process strips grains of fiber and B vitamins, although white breads, pastas and rice may have some nutrients added back during processing. Maximize the nutrition of your carbohydrate choices by emphasizing whole grains, legumes, fruits and vegetables in your diet. The American Heart Association recommends that women limit added sugars -- both from table sugar added at home and sugars added by food manufacturers -- to 100 calories daily, and that men limit added sugar to no more than 150 calories a day.
Considerations
Starch takes longer to digest than sugar, which is more immediately available for energy. While plant foods that provide starch and sugar are essential to a healthy diet, it's important to include carbohydrates that are rich in dietary fiber, as well. Since starchy and nonstarchy vegetables provide different nutrient packages, include selections of both in your weekly menus. Consult with your doctor or a registered dietitian for help planning your diet if you have chronic health problems or a diet-related illness.
References
- MayoClinic.com; Healthy Eating: End the Guesswork With These Nutrition Guidelines: Carbohydrates; February 2011
- MedlinePlus: Carbohydrates; Linda J. Vorvick, et al.; May 2010
- American Heart Association; Sugars and Carbohydrates; October 2010
- Centers for Disease Control and Prevention; Carbohydrates; February 2011
- National Women's Health Information Center; Staying Active and Eating Healthy; June 2008
- U.S. Department of Agriculture; What Foods Are in the Vegetable Group?; June 2011
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