How To Get the Most From Carbs

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How To Get the Most From Carbs

 

 

Unfortunately, simple starches and sugars provide none of the health

benefits of whole grains that are rich in fiber, vitamins, minerals and

phytochemicals. Emerging evidence finds that people who eat too few whole

grains and too many refined carbohydrates are at an increased risk of

diabetes. Here are some ways to begin eating healthier carbs:

 

How To Cut Down on Refined Carbohydrates

 

For a healthier diet, choose fewer refined carbohydrates, such as white

flour and sugar, and more fiber-rich complex carbohydrates from plant foods

close to their original form. Refined carbs are OK in small amounts,

particularly for active people who can afford to take in empty calories, but

the bulk of your carbs (pun intended) should come from the ones that give

you the fiber, nutrients and phytochemicals you need to stay healthy.

 

WHOLE FOOD SOURCE

Beet sugar, Sugar cane, Corn

REFINED FOOD SOURCE

Soft drinks, presweetened breakfast cereals, sweets, desserts.

SUGGESTED STRATEGIES

Keep to a minimum; sugars provide empty calories, crowding out nutritious

foods and contributing to weight gain.

 

 

WHOLE FOOD SOURCE

Whole fruit

REFINED FOOD SOURCE

Fruit juice drinks with added sugars; jams, jellies and preserves; fruit

bars and fruit treats with scant real fruit but plenty of corn syrup and

other added sugars.

SUGGESTED STRATEGIES

Eat whole fruits - fresh, frozen or dried. Use dessert recipes with whole or

dried fruits as ingredients. Choose orange or grapefruit juice more often

than juices filled with apple or grape juice concentrate, which are mostly

sugar.

 

WHOLE FOOD SOURCE

Whole wheat

REFINED FOOD SOURCE

White bread, many cereals and the vast majority of pasta, cakes, crackers,

French and Italian breads.

SUGGESTED STRATEGIES

No need to avoid pasta and good French bread. Just eat some whole-wheat

products every day.

 

WHOLE FOOD SOURCE

Potatoes

REFINED FOOD SOURCE

French fries

SUGGESTED STRATEGIES

You're eating mostly unhealthy fat, not carbs. Make your own baked " fries "

by roasting thinly sliced red potatoes sprayed with olive oil. Eat baked

potatoes.

 

 

 

 

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