DIET | DETECTIVE^®

What are carbohydrates?
Carbohydrates, or "Carbs," are a large classification of foods whose primary function is to give you energy.
ALL carbohydrates MUST be broken down into sugar during digestion so the body can absorb and utilize the carbohydrate for energy. Most people should consume a diet that contains at least 50% carbohydrate to stay healthy and active.

What foods contain carbohydrates?
Carbohydrates are found in an enormous number of foods...4 of the 6 major food groups! Foods that contain carbohydrates include fruit, vegetables, starches, beans, nuts, milk and yogurt. Carbohydrates are also found in any food that contains sugar such as cookies, cakes, soft drinks, and of course syrups and table sugar.

Are there different types of carbohydrates?
Yes. Some common classifications of carbohydrates include: simple carbohydrates, complex carbohydrates, refined or processed carbohydrates, and whole grains. Below is a definition of each.

Simple Carbohydrates:
Simple carbohydrates are quickly digested and absorbed; therefore, they are a good source of quick, but short-lasting energy. Simple carbs (or sugars) occur naturally in nutritious foods such as fruit, milk and yogurt; however, they are also found in foods such as table sugar, high fructose corn syrup, candy, cakes, cookies and sodas. Simple carbs certainly have a place in healthy diet. Foods like skim milk and fruit offer many health benefits and should be consumed everyday. Foods like sweets make a tasty treat, but contain few nutrients, therefore should be consumed "sparingly" - i.e. NOT everyday or in very small portions.

Complex Carbohydrates:
Complex carbohydrates, a.k.a. starches, take longer to digest and absorb; therefore, they provide a steady, long-lasting energy source. Examples are breads, cereals, crackers, rice, pasta, potatoes, corn, peas, lima beans, and legumes like chickpeas, kidney beans and lentils. Complex carbs can be further divided into refined carbohydrates and whole grains. This is where it gets confusing.

Refined Carbohydrates:
Refined carbohydrates refer to complex carbohydrates (starches) that have had the bran, hull, fiber and some nutrients removed from the grain during processing - foods such as white bread, white pasta, white rice, pretzels, some cereals, and baked goods such as cakes, cookies etc. Although many refined carbohydrates are "enriched" after processing, meaning nutrients such as iron and some B vitamins are replaced, other important nutrients are NOT replaced. By choosing a diet high in refined carbs, you may be missing out on A LOT of important nutrients.

Whole grains:
Whole grains are the opposite of refined carbohydrates. They are foods that retain the "whole grain" - the bran, hull, fiber and nutrients that come along with them. Whole grains include wheat products that list whole wheat as the first ingredient on the label such as whole wheat bread, whole wheat tortillas, and whole wheat cereals such as "Shredded Wheat". Whole grains also include brown rice, oats, corn, barley, rye, buckwheat, bulgur, millet and quinoa.

So what does this mean for me? What should I eat?
In a nutshell, carbohydrates are not "bad" nor will they make you fat when consumed in moderation. Since there are so many types of carbohydrates it's important to choose more of the "healthier ones" such as whole wheat bread and vegetables and fewer of the "not as healthy" ones such as white bread and candy.

Here's a general guide you can follow:
Fruits: 2-3 servings per day (1 small tennis ball sized round fruit, 1 cup of melon cubes or mixed berries, 1 small or ½ a medium banana, 15 -17 grapes) Vegetables: 3-5 servings per day ( 1 cup raw, 1/2 cup cooked) Milk or Yogurt: 2-3 per day ( 1 cup of milk or yogurt, 1 ounce / slice of cheese) Whole grains: 6-11 servings per day (1 serving = 1 slice or bread, 1/3 of a bagel, ½ cup of cooked pasta, 1/3 cup of cooked rice) Refined carbs and sugar: SPARINGLY

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