You've heard the stories about bad carbohydrates and their affect on your health and waistline. Since the body converts carbohydrates into glucose, or your fuel for living, you need to consume carbohydrates daily. For this reason, it's essential to know which type is best so you can make the right choices at the grocery store.
Complex vs Simple Carbohydrates
Made up of one or two sugar molecules, simple carbohydrates break down quickly in the body and are a source of immediate energy. They're generally less healthy than complex carbohydrates, which take longer to digest because they contain more fiber. Complex carbohydrates help you stay fuller longer and provide a steady stream of energy. For this reason, complex carbohydrates are generally the best choice for overall health and weight management. Some exceptions exist, however.
Selecting "Good" Carbs
A general guideline for selecting "good" carbs is to shop the perimeter of the store, where the freshest selections are. Not all of these foods are complex carbohydrates. That's not a bad, thing, however, because not all simple carbohydrates are unhealthy; some come from milk, fruits and other foods that contain naturally occurring sugar. The unhealthy type undergo a refining process that strips them of their nutrients but gives them an extended shelf life. Since many of the refined simple carbohydrates you find at your grocery store contain so few nutrients, they're often referred to as "empty calorie foods." Examples of refined simple carbohydrates include cookies, candy and soda. To get the most out of your diet, stay away from these foods. Instead, eat healthy complex carbohydrates and natural simple carbohydrates. Examples of complex carbohydrates include beans, old-fashioned oats, whole-wheat bread and rice. Examples of natural simple carbohydrates include yogurt, apples and unsweetened fruit juice.
Reading Lables
Reading labels helps you distinguish between healthy and unhealthy carbohydrates. Keep in mind, not all complex carbohydrates are equal. To aid digestion and promote satiety, you should consume high-fiber complex carbs more often than their lower-fiber counterparts. High-fiber complex carbohydrates include whole-grain products that contain the entire grain kernel, including the germ, endosperm and bran; examples include oatmeal and whole-wheat flour. They contain more nutrients--such as selenium, potassium and magnesium--than low-fiber refined grains, which include crackers, flour tortillas, macaroni and some ready-to-eat cereals.
Recommended Intake
Consuming too many carbohydrates can lead to obesity or an unbalanced diet. According to the Centers for Disease Control and Prevention, 45 percent to 65 percent of your diet should consist of carbohydrates. Try to make most of them complex to ensure you're also getting your daily fiber requirements: 25 g for women age 50 and younger, 38 g for men 50 and younger, 21 g for women 51 and over and 30 g for men 51 and over, according to the Mayo Clinic website.
References
- HelpGuide; Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It; Gina Kemp, M.A., et al.; June 2011
- Centers for Disease Control and Prevention; Nutrition for Everyone: Carbohydrates: February 2011
- USDA; Food Groups: Grains
- MayoClinic; Nutrition and Healthy Eating; Whole Grains: Hearty Options for a Healthy Diet; July 2011
- MayoClinic; Nutrition and Healthy Eating: How Much Fiber Do You Need?; November 2009
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