110 Carbohydrates
Not sure what to think about carbohydrates these days? You’ve come to the right section. Here are the facts to separate the hype from the truth about carbohydrates.
What are carbohydrates?
Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going.
Your body can use glucose immediately or store it in your liver and muscles for when it is needed.
You can find carbohydrates in the following:
- Fruits
- Vegetables
- Breads, cereals, and other grains
- Milk and milk productssugar-sweetened
- Foods containing added sugars (e.g., cakes, cookies, and beverages).
Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.
What about foods higher in carbohydrates such as sodas and candies that also contain added sugars? Those are the ones that add extra calories but not many nutrients to your diet.
| Quick Q& A |
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| I’ve heard there are “good” carbs and “bad” carbs? Can you provide me more information? |
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Some diet books use “bad” carbs to talk about foods with refined carbohydrates (i.e., meaning they’re made from white flour and added sugars). Examples include white bread, cakes, and cookies. “Good” carbs is used to describe foods that have more fiber and complex carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose; such as vegetables, fruits, whole grains and beans. These terms aren’t used in the Dietary Guidelines for Americans 2010. Instead, the guidelines recommend choosing fiber-rich carbohydrate choices from the vegetable, fruit, and grain groups and avoid added sugars. It is also recommended that at least half of your daily grain choices are whole grains. |
What are the types of carbohydrates?
There are two main types of carbohydrates:
- Complex carbohydrates
- Simple carbohydrates
Complex Carbohydrates
Starch and dietary fiber are the two types of complex carbohydrates.
Starch must be broken down through digestion before your body can use it as a glucose source.
Quite a few foods contain starch and dietary fiber such as breads, cereals, and vegetables:
- Starch is in certain vegetables (i.e., potatoes, dry beans, peas, and corn).
- Starch is also found in breads, cereals, and grains.
- Dietary fiber is in vegetables, fruits, and whole grain foods.
Dietary Fiber
You may have seen dietary fiber on the label listed as soluble fiber or insoluble fiber.
Soluble fiber is found in the following:
- Oatmeal
- Oat bran
- Nuts and seeds
- Most fruits (e.g., strawberries, blueberries, pears, and apples)
- Dry beans and peas
Insoluble fiber found in the following:
- Whole wheat bread
- Barley
- Brown rice
- Couscous
- Bulgur or whole grain cereals
- Wheat bran
- Seeds
- Most vegetables
- Fruits
Which type is best? Both! Each has important health benefits so eat a variety of these foods to get enough of both. You’re also more likely to get other nutri