Carbohydrates are an essential part of a healthy diet and are found in a wide variety of foods. However, some carbohydrates are considered healthier as they provide a package of satiating fiber as well as health-protective vitamins, minerals and antioxidants. These healthy carbs include whole grains, fresh fruits, legumes, milk and yogurt. On the other hand, other carbohydrate-rich foods should be avoided as they don’t provide any nutrition, impair weight loss and can actually worsen your cravings for carbs.
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Regular Soft Drinks
Regular soft drinks, whatever the flavor is, contain many carbohydrates in the form of high-fructose corn syrup. A 12-ounce can of regular soft drink contains over 35 grams of carbohydrates, while a 16-ounce bottle has almost 47 grams of carbohydrates, according to the USDA National Nutrient Database. Liquid carbohydrates are not only bad for weight management, but they can also damage your health by making your blood sugar levels spike. For these reasons, it’s best to avoid them.
A cup of juice contain at least 26 grams of carbohydrates, reports the USDA National Nutrient Database. Although fruit juices contain some nutrients, such as vitamin C, they’re devoid of fiber and sometimes even contain added sugar. Because of the lack of satiating fiber, the carbs in fruit juices contribute to weight gain or can inhibit weight loss and you should eliminate them from your healthy eating plan.
Refined grains are a big source of carbohydrates in North Americans' diets. A single roll contains 23 grams of carbohydrates; a cup of white rice, 45 grams of carbohydrates; a single cookie, 18 grams of carbohydrates; a large blueberry muffin, 69 grams of carbohydrates; and a cup of cooked white spaghetti, 43 grams of carbohydrates, states the USDA National Nutrient Database. In addition to hardly providing nutrients, refined carbs only make your cravings stronger, so stay away.
Potatoes are one of the main carbohydrate sources in the diet of many North Americans. For example, a cup of mashed potatoes contains 35 grams of carbohydrates; a medium potato, 33 grams of carbohydrates; and 10 French fries, 36 grams of carbohydrates, the USDA National Nutrient Database reports. Limit the amount of white potatoes in your diet as the carbs they contain are quickly turned into sugars in your blood, which can later increase your cravings for carbs.