Carbohydrates
Carbohydrates are essential to give us energy. They come in two forms:
Starches (also called complex carbohydrates) - such as cereals, pulses and potatoes.
Sugars found in fruit and vegetables (good carbs), and foods such as sweets, soft drinks and cakes.
Note: Carbohydrate sugars in manufactured foods are refined sugars and should be limited. They contain far less fibre, nutrition and water than natural carb sugars in fruits and vegetables.
The following foods are all good sources of starches, but choose wholegrain, whole wheat, wholemeal, brown or high fibre varieties whenever possible.These ‘whole’ type of carbs still contain the whole grain, including the bran and the germ, so they’re higher in fibre and will keep you feeling fuller for longer - great if you’re trying to lose weight and hate feeling hungry. Examples include wholegrain rice, wholemeal bread, porridge oats, and wholewheat pasta.
Bread
Breakfast cereals
Oats
Pasta
Noodles
Rice
Potatoes
Sweet potatoes
Beans
Lentils
Carbohydrates and Fibre
Carbohydrate-rich foods like whole wheat bread, pasta and rice, pulses and some fruits are particularly rich in fibre, which helps to prevent constipation. The fibre in fruit, vegetables and pulses, can also help reduce blood cholesterol levels.
Carbohydrates in Fruit and Vegetables
Many (not all) carbs in fruit and vegetables are classed as sugars, but these are unrefined sugars and are quite different from the non-nutritious carb sugars found in manufactured, processed food. Fresh fruit and vegetables contain vital phyto-chemicals and other micro-nutrients that help protect us against serious diseases like heart disease and cancer. Aim to eat at least five portions of fruit and vegetables a day.
Carbohydrates to Avoid in Your Diet - The Bad Guys!
Unhealthy carbohydrates are the refined sugar carbs, found in foods like: cookies, sweets, cakes, carbonated soft drinks, ice-cream and syrups. The most refined of all sugars is table or icing sugar. Healthwise, we don’t need to eat any of these refined carbohydrate foods.
How to Choose Better Carbohydrates in Your Diet
To beat hunger pangs, lose weight and stay healthy, try these healthy carb tips:
Instead of Frosted Flakes, use Bran flakes
Instead of white bread use whole wheat bread
Instead of rgular pasta use wholewheat pasta
Use brown rice instead of white rice
Add wheatgerm and oats to your cereal
Add chopped fruit to your cereal, salads and stews
Serve beans, lentils and extra vegetables with your main meal. -Michael