Carbohydrates

Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates

Your body needs all three forms of carbohydrates to function properly.

Sugars and starches are broken down by the body into glucose (blood sugar) to be used as energy.

Fiber is the part of food that is not broken down by the body. Fiber helps you to feel full and can help you stay at a healthy weight.

There are two types of fiber. Insoluble fiber adds bulk to your stools so you stay regular. Soluble fiber helps lower cholesterol levels and can help improve blood glucose control.

Many different types of foods contain one or more type of carbohydrate.

SUGARS

Sugar occurs naturally in these nutrient-rich foods:

• Fruits
• Milk and milk products

Some foods have added sugar. Many packaged and refined foods contain added sugar. These include:

• Candy
• Cookies, cakes, and pastries
• Regular (non-diet) carbonated beverages, such as soda
• Heavy syrups, such as those added to canned fruit

Refined foods with added sugar provide calories, but they lack vitamins, minerals, and fiber. Because they lack nutrients, these foods provide "empty calories" and can lead to weight gain. It's best to eat foods without added sugar.

STARCHES

These nutrient-rich foods are high in starch. Many are also high in fiber:

• Canned and dried beans, such as kidney beans, black beans, pinto beans, black-eyed peas, split peas, and garbanzo beans
• Starchy vegetables, such as potatoes, corn, green peas, and parsnips
• Whole grains, such as brown rice, oats, barley, and quinoa

Refined grains, such as those found in pastries, white bread, crackers, and white rice also contain starch. However, they lack B vitamins and other important nutrients unless they are marked "enriched." Foods made with refined or "white" flour also contain less fiber and protein than whole-grain products, and do not help you feel as satisfied.

FIBER

High-fiber foods include:

• Whole grains, such as whole wheat and brown rice as well as whole-grain breads, cereals, and crackers
• Beans and legumes, such as black beans, kidney beans, and garbanzo beans
• Vegetables, such as broccoli, Brussels sprouts, corn, potato with skin
• Fruits, such as raspberries, pears, apples, and figs
• Nuts and seeds

Most processed and refined foods, enriched or not, are low in fiber.

Eating too many carbohydrates in the form of processed, starchy, or sugary foods can cause an increase in total calories. This can lead to weight gain.

Severely restricting carbohydrates can cause ketosis. This is when the body uses fat for energy because there are not enough carbohydrates from food for the body to use for energy.

It is best to get most of your carbohydrates from whole foods. In addition to calories, whole foods provide vitamins, minerals, and fiber.

By making smart food choices, you can get the full range of healthy carbohydrates and plenty of nutrients:

• Choose a variety of unprocessed foods. These include whole grains, fresh or frozen fruits and vegetables, canned or fresh beans and legumes, and low-fat or non-fat dairy products.
• Read labels on canned, packaged, and frozen foods to avoid added sugar, salt, and fat.
• Make half of your grain servings per day from whole grains.
• If you eat refined grains, make sure they are enriched.
• Choose whole fruits and 100% fruit juices with little to no added sugar. Make at least half of your daily fruit servings from whole fruits.
• Limit sweets, sugar-sweetened beverages, and alcohol. Limit added sugars to less than 10 percent of calories per day.

Here are recommended serving sizes for foods that are high in carbohydrates:

• Starchy vegetables: 1 cup (230 grams) mashed potato or sweet potato, 1 small ear of corn
• Fruits: 1 medium-size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup (120 grams) of frozen or chopped fruit, or 3/4 cup (185 milliliters) of fruit juice
• Breads and cereals: 1 slice of whole-grain bread; 1 ounce (30 grams) or 2/3 cup (60 grams) of whole-grain cereal; 1/2 cup (100 grams) of cooked brown rice, pasta, or cereal; 1/2 cup (85 grams) of cooked dried beans, lentils, or dried peas
• Dairy: 1 cup (240 milliliters) of skim or low-fat milk or 8 ounces (225 grams) plain yogurt

The food guide plate recommends filling half of your plate with fruits and vegetables, and one-third of your plate with grains, at least half of which are whole grains.

Here is a sample 2,000-calorie menu with healthy carbohydrate choices:

BREAKFAST

• 1 cup (60 grams) shredded wheat cereal, topped with 1 tbsp (10 g) raisins and one cup (240 milliliters) fat-free milk
• 1 small banana
• 1 hard-boiled egg

LUNCH

Smoked turkey sandwich, made with 2 ounces (55 grams) whole-wheat pita bread, 1/4 cup (12 grams) romaine lettuce, 2 slices tomato, 3 ounces (85 grams) sliced smoked turkey breast

• 1 teaspoon (tsp) or 5 milliliters (mL) mayonnaise-type salad dressing
• 1 tsp (2 g) yellow mustard
• 1 medium pear
• 1 cup (240 milliliters) tomato juice

DINNER

• 5 ounces (140 grams) grilled top loin steak
• 3/4 cup (190 grams) mashed sweet potato
• 2 tsp (10 g) soft margarine
• 1 cup (30 grams) spinach salad
• 2 ounce (55 grams) whole-wheat dinner roll
• 1 tsp (5 g) soft margarine
• 1 cup (240 milliliters) fat-free milk
• 1 cup (240 milliliters) unsweetened applesauce

SNACK

• 1 cup (225 grams) low-fat plain yogurt with strawberries on top