Carbohydrates
Carbohydrates are the main source of energy used by human body and one of the main nutrients in our diet. Our digestive system changes carbohydrates into glucose (blood sugar). Human body uses this sugar for energy for our cells, tissues and organs. It stores any extra sugar in our liver and muscles for when it is needed. Each gram of carbohydrate contains 4 calories.
Carbohydrates are basically various combinations of sugar units, or saccharides, which is a group that includes sugars, starch, and cellulose. Cellulose, a polysaccharide found in the cell walls of all plants, is one of the main components of insoluble dietary fiber.
Carbohydrates occur in four chemical groups (monosaccharides, disaccharides, oligosaccharides, and polysaccharides), depending on the number of saccharide (sugar) units that make up the molecule. Those that contain only one saccharide unit are classified as monosaccharides (glucose or blood sugar), those with two saccharide units are disaccharides (sucrose or table sugar), oligosaccharides are saccharide polymers containing a small number (typically three to ten) of monosaccharides, and polysacharides are those made out of a large number of monosaccharides (starches).
While the scientific nomenclature of carbohydrates is complex, the names of the monosaccharides and disaccharides very often end in the suffix -ose, as in the monosaccharides fructose (fruit sugar) and glucose (starch sugar) and the disaccharides sucrose (cane or beet sugar) and lactose (milk sugar).
Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
Simple carbs are more quickly digested and absorbed than complex ones, so simple carbs can raise your blood glucose levels faster and higher. Try to eat the more complex carbohydrates because they will be more gradually absorbed, and blood sugar highs and lows will be smaller. Whole foods with complex carbs will also give you more minerals and vitamins, too, and are usually good sources of fiber.
People eat more than they realize when faced with large portion sizes. Be mindful of portion sizes by selecting no more than 1-2 servings of grain products at each meal. Here is what one serving looks like:
1 slice of whole grain bread
1/2 bagel
1/2 cup of cooked rice, pasta, or quinoa
3/4 cup prepared oatmeal
Human body needs all three forms of carbohydrates to function properly.
Enjoy Healthier Carbohydrates at Every Meal
Some things to consider when selecting healthier carbohydrates are choosing whole grains, as well as the glycemic index and portion size of the food.Select whole grain breads and wraps when making a quick sandwich for lunch or other meals.
Replace half of your bread crumbs with ground almonds or with crushed bran cereals to coat your fish or chicken.
Select whole grain pasta instead of white pasta and always cook pasta "al dente". Also use brown rice instead of white rice.
Substitute grain products with starchy vegetables such as potatoes, yams, sweet potatoes, squash, and peas at meals.
Replace regular baked potatoes with roasted sweet potatoes or other roasted vegetables like eggplant or zucchini.
Bread can be brown because of molasses or other added ingredients, so keep in mind that color is not an indication of a whole grain. Always read the ingredient list to see if it is a whole grain.
For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains.
