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Carbohydrates
Carbohydrate
intake should be 55-60 percent of calories according to the American Heart
Association. It's better to eat more complex carbohydrates--vegetables,
fruits and grains--than simple carbohydrates found in sugars. Complex
carbohydrates add more fiber, vitamins and minerals to the diet than foods
high in refined sugars. Foods high in complex carbohydrates are usually low
in calories, saturated fat and cholesterol. Unfortunately, many Americans
aren't reaping the benefits of complex carbohydrates. The Food Guide Pyramid
recommends six to 11 daily servings of grains such as bread, cereal, rice,
and pasta--foods that are among the richest sources of complex carbohydrates.
Yet, we average only four to five daily servings, at best a full serving
short of even the minimum number recommended.
All
carbohydrates are not equal. Their primary function is to provide energy for the
body, especially the brain and the nervous system. Complex carbohydrates
(starches) are those found in such foods as whole grain breads, pasta,
cereal, potatoes, fruits, and vegetables. Simple carbohydrates (sugars) are
those found in sweets and white flour. The body
converts both simple and complex carbohydrates into glucose (blood sugar) to
use for energy, but it can't tell the difference between glucose supplied by
a pile of jelly beans and that supplied by a plateful of pasta. Complex
carbohydrates hold the nutrition advantage over their sugary cousins because
these foods are packed with vitamins, minerals, and fiber.
Which
foods are sources of complex carbohydrates?
Which
foods are sources of simple carbohydrates?
What
are the amounts of carbohydrate in grams for various calorie levels?
New
Concerns About Carbohydrates? For years,
nutrition experts have urged us to eat a diet high in carbohydrates. But recent
reports and some current nutrition books linking these foods to obesity and
diabetes may have you confused. A few popular diet books speculate that a
high carbohydrate diet leads to weight gain in people who are insulin
resistant; the theory is that carbohydrates trigger these high insulin
levels, which encourage the production of body fat. Should you
ban bread and pasta from your diet to avoid obesity? It's true that
carbohydrates can drive up insulin levels in insulin-resistant people, who
are often obese. But, "No solid scientific data shows that eating
carbohydrates causes weight gain. Eating too many calories of any type is
what causes weight gain," says Dr. James O. Hill, an obesity researcher
at the University of Colorado Health Sciences Center. The bottom
line: Stay tuned as research on carbohydrates unfolds, and "Follow the
Food Guide Pyramid's recommendations to eat lots of grains, fruits, and
vegetables," says registered dietitian Christine Beebe, president-elect
of health care and education for the American Diabetes Association. |
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