You have probably heard that a healthy diet includes balanced portions of carbohydrates, protein, and fat. According to the USDA 2010 Dietary Guidelines, carbohydrates should comprise 45 percent to 65 percent of your daily caloric intake. It you are unsure exactly what constitutes a carbohydrate, some basic guidelines can help you identify carbohydrates and make healthy choices among them.
Types
Carbohydrates include three main types: sugar, starch and fiber. It helps to know how to identify each type because sugar, starch and fiber react differently in your body. Sugar is a simple carbohydrate; your bloodstream absorbs it quickly, providing a burst of energy. Starch a complex carbohydrate that takes longer to digest because your body must break it down into sugar. It provides a gradual source of energy. Fiber, unlike sugar and starch, does not cause your blood glucose levels to rise, nor does it provide your body with energy. It is, however, an essential nutrient that may help promote your digestive and cardiovascular health.
Fruits and Vegetables
Fruits and vegetables are carbohydrates. All fruits are rich in naturally-occurring sugar carbohydrates. Some varieties of fruit contain high levels of fiber. As a general rule, you can identify high-fiber fruits by their edible skins or edible seeds. For example, apples and raspberries contain more fiber than pineapple or mango. Non-starchy vegetables, such as tomato, salad greens, peppers, cucumbers, onions, broccoli, cauliflower, carrots, mushrooms and celery, are low in carbohydrates. However, most of the carbohydrate they do contain is fiber. Starchy vegetables, such as potatoes, corn, butternut squash and green peas, are high in starch carbohydrates.
Grains and Beans
All foods that contain grains, including bread, pasta, crackers, cereal and rice, are high in starch. However, whole grains -- as opposed to refined grains -- also contain high amounts of fiber. Examples of whole grains include wild rice, brown rice, whole grain brain and whole rolled oats. Read nutrition labels before purchasing processed foods such as bread, pasta and crackers. Choose foods that list the first ingredient as 100 percent whole wheat flour, as opposed to white or enriched wheat flour. All varieties of beans, including pinto, navy and black, provide high amounts of starch and fiber carbohydrates.
Milk, Nuts and Sweets
Milk, like fruit, contains naturally-occurring sugar carbohydrates, while nuts are a type of fiber-rich carbohydrate. Limit your consumption of foods that contain added sugars such as granulated sugar, honey, maple syrup, high-fructose corn syrup and molasses. Most processed food carbohydrates are easily identified and include cookies, cakes, pastries, baked goods, candies and sugar-sweetened beverages. However, some unlikely foods, such as salad dressing, condiments and pasta sauce, also contain added sugar carbohydrates.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with these Nutrition Guidelines, Feb. 22, 2011
- American Diabetes Association: Food and Fitness -- Carbohydrates
- American Heart Association: Getting Healthy -- Fiber Up, Slim Down, Feb. 9, 2011
- United States Department of Agriculture Nutrient Database
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
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