Choose The Right Carbohydrates For a Healthy Diet

Choose The Right Carbohydrates for a Healthy Diet

Carbohydrates provide the energy your body needs to perform daily functions and keep you energized throughout the day. There is much conflicting information going around about carbs.  Some recent diets plans including the Atkins Diet have suggested limiting carbs as a key to weight loss yet other programs insist carbs are necessary. To anyone who has ever seen endurance athletes “carbo loading” before races or events it would appear carbs indeed are a part of a healthy diet.

The reality about carbohydrates is that they comprise a range of different foods and food types.  Depending in the specific carbohydrates you eat you can either promote weight loss or gain. Carbohydrates can be broken up into several distinct groups.  Simple carbohydrates, complex carbohydrates, and fiber are all classes of carbs that have unique effects on your nutrition.

A healthy diet to promote weight loss should include limited amounts of simple carbohydrates with ample servings of complex carbohydrates and fiber.

Types of Carbohydrates

• Simple Carbohydrates- are basic sugars including fruit sugar (fructose), corn sugar (dextrose), grape sugar (glucose), and table sugar (sucrose).  The simple in their name refers to their chemical structures which are simple and are easily broken down during the digestive process and quickly assimilated into your body.
• Complex Carbohydrates- have a chemical structure consisting of three or more linked sugars and are most often found in whole grain breads and pasta.  Complex carbs are not broken down as easily by your digestive system as simple carbs and promote better health.
• Fiber- is a form carbohydrate that is not digested and broken down chemically. Fiber is an important part of a balanced diet because it can aid in digestion and regulation of hunger.  Fruits, whole grain, oatmeal, and beans are just a few sources of fiber.

Foods with Carbohydrates

Simple Carbohydrates

• table sugar
• honey
• cake
• soft drinks
• chocolate

Complex Carbohydrates

• bran
• whole grain breads
• whole grain pasta
• brown rice
• lentils

Fiber

• strawberries
• beans
• whole wheat bread
• couscous
• blueberries