CarbohydratesCarbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source. The wild popularity of the Atkins, South Beach, and other low carbohydrate diets led many Americans to believe that carbs are evil, the root of all body fat and excess weight. There is some evidence that a low carbs diet may help people lose weight more quickly than a low-fat diet, although so far, that evidence is short term.
Some carbohydrates promote health while others, when eaten often and in large quantities, actually increase the risk for diabetes and coronary heart disease.
Carbs - Good or Bad?Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good carbs offer lots of additional health benefits, including heart disease and cancer prevention. Good sources of carbohydrates:
Whole Grains Source of Long and Healthy Carbohydrate Energy
Make whole grains an important part of every meal. Whole grains are a good source of
dietary fiber
, delicious and satisfying; rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Good sources of whole grain are dark breads and toasted wheat cereals. Avoid: Refined grains such as breads, pastas, and breakfast cereals are probably not whole grain.
Fruit and Vegetables
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. They are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber, great source of antioxidants and nutrients in these foods help protect against developing certain types of cancer and other diseases.
Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
Greens: Dark leafy green vegetables are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. Greens are currently the most lacking food in the American diet. Examples of green vegetables: kale, mustard greens, broccoli, Chinese cabbage, etc. Fruit: Choose fresh or frozen, and focus on variety. Fruit provides us with beneficial properties such as natural sugars, fiber, vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Go for the bright colored fruits and vegetables: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants. Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories.
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