How carbs fit into a healthy diet
Carbohydrates get a bad rap, especially when it comes to weight gain. But carbohydrates aren't all bad. Because of their many health benefits, carbs have a rightful place in your diet. In fact, the body needs carbs to work well.
Understand more about carbohydrates and how to make healthy diet choices.
Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains. Food manufacturers also add carbs to processed foods in the form of starch or added sugar.
Common sources of naturally occurring carbohydrates include:
Fruits
Vegetables
Milk
Nuts
Grains
Seeds
Beans, peas and lentils
There are three main types of carbohydrates:
Sugar. Sugar is the simplest form of carbohydrate. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Added sugars can be found in many foods, such as cookies, sugary drinks and candy.
Starch. Starch is a complex carbohydrate. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
Fibre. Fibre also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
Despite their bad reputation, carbohydrates are vital to your health for many reasons.
Providing energy
Carbohydrates are the body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into the bloodstream, where they're known as blood sugar (blood glucose).
From there, glucose enters the body's cells with the help of insulin. Glucose is used by the body for energy. Glucose fuels your activities — whether it's going for a jog or simply breathing and thinking. Extra glucose is stored in the liver, muscles and other cells for later use. Or extra glucose is converted to fat.
Protecting against disease
Some evidence suggests that whole grains and dietary fibre from whole foods help lower your risk of heart disease and stroke. Fibre may also protect against obesity, colon and rectal cancers, and type 2 diabetes. Fibre is also essential for optimal digestive health.
Controlling weight
Eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fibre content aids weight control by helping you feel full.
Choose your carbohydrates wisely
Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs are equally good for you.
Here's how to make healthy carbohydrates work in a balanced diet:
Focus on eating fibre-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Whole fruits and vegetables have many health benefits. They add fibre, water and bulk, which help you feel fuller.
Choose whole grains. Whole grains are better sources than refined grains of fibre and other important nutrients, such as B vitamins. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fibre.
Eat more beans, peas and lentils. Beans, peas and lentils are among the most versatile and nutritious foods. They are typically high in folate, potassium, iron and magnesium. And they have useful fats and fibre. They are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy. These are high in calories but low in nutrition. Instead, select fruits, vegetables and whole grains.