Saturday, July 6, 2013

Good Carbs to Eat

Good Carbs to Eat

Your body needs carbohydrates in order to function properly. Carbs are converted into glucose, which your body burns for energy. Some carbs are converted into glucose right away and others are stored for later use. There are two types of carbs: complex carbohydrates and simple carbohydrates. Complex carbohydrates are considered to be good carbs.

Complex Carbohydrates

    Complex carbohydrates are an important source of nutrition. They provide your body with fiber, B vitamins, potassium, trace minerals, phytochemicals, Vitamin E and Vitamin C. They are better for your body because they must be broken down before they are converted into glucose. This causes a steady release of glucose and insulin. Refined simple carbohydrates are foods that are made with white flour and sugar. These are converted into glucose right away, which causes your insulin levels to spike. Over time that can lead to insulin resistance and obesity. Complex carbohydrates are whole foods like fruits, vegetables and whole grains.

Fruits and Vegetables

    Fruits and vegetables are good carbs that you should eat every day. Choose whole produce rather than juice. You can eat your fruit raw, canned or frozen. If you choose canned fruit, make sure it does not have sweet syrup or sugar added. Eat raw vegetables like carrots, celery and cucumbers for snacks instead of potato chips and candy. Dried beans are also a source of good carbs that provide protein too. If you are trying to lose weight, you may want to avoid eating starchy carbs that are found in potatoes and corn. According to the USDA, adults should eat two cups of fruits and two to three cups of vegetables each day.


    Complex carbs contain soluble and insoluble fiber. Soluble fiber is found in many fruits like blueberries, pears, apples and strawberries. Soluble fiber is also found in seeds, nuts and beans. Most vegetables contain insoluble fiber. Insoluble fiber is also found in some fruits and grains. Both types of fiber are important to your health. You should try to get 14 grams of fiber each day for every 1000 calories that you eat.

Whole Grains

    Whole grains are good carbs. You can get more whole grains in your diet by switching to whole grain bread. Eat oatmeal for breakfast instead of packaged cereal. Add wild rice, buckwheat, millet, whole wheat, whole rye, quinoa and barley to your diet. Add grains and beans to soup or sandwiches so it is easier to get your daily quota for good health. The USDA recommends six to eight servings of whole grains each day.


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