Carbohydrates are one of the most used nutrients in our diet. Your body uses these for energy. Three main types of carbohydrates can be found in foods: sugars, starches and fiber.
People who have diabetes often need to keep track of how much carbohydrates they consume.
Functions
The body needs all three forms of carbohydrates to function properly.
The body breaks down sugars and starches into glucose (blood sugar) to use as energy.
Fiber is the part of the food that the body does not break down. Fiber helps make you feel full and can help you maintain a healthy weight.
There are two types of fiber. Insoluble fiber adds bulk to the stool so you can have regular stools. Soluble fiber helps lower cholesterol levels and can help improve blood sugar control.
Many different types of foods contain one or more types of carbohydrates.
Sugars
Sugars occur naturally in these nutrient-rich foods:
Fruits
Milk and dairy products
Some foods contain added sugars. Many packaged and refined foods contain added sugars. These include:
Candies
Cookies, cakes and bakery products
Regular carbonated beverages (non-dietary) such as soft drinks
Thick syrups, such as those added to canned fruit
Refined foods with added sugars provide calories but do not have vitamins, minerals and fiber. Because they lack nutrients, these foods provide “empty calories” and can lead to weight gain. It is preferable to consume foods without added sugars.
Starches
The following foods rich in nutrients have a high content of starches. Many also have a high fiber content:
Canned and dried beans, such as beans, black beans, pinto beans, carrot beans, peas and chickpeas
Vegetables rich in starch, such as potatoes, corn, green beans and parsnips
Whole grains such as brown rice, oats, barley and quinoa
Refined grains, such as those found in baked goods, white bread, crackers and white rice also contain starches. However, they lack vitamin B and other important nutrients unless they are marked as “strengthened.” Foods made with refined or “white” flour also contain less fiber and protein than whole grain products and do not help you feel satisfied.
Fiber
Foods with high fiber content include:
Whole grains such as whole wheat and brown rice, as well as breads, cereals and crackers prepared from whole grains
Beans and legumes, such as black beans, beans and chickpeas
Vegetables such as broccoli, Brussels sprouts, corn and potatoes in shell
Fruits such as raspberries, pears, apples and figs
Nuts and Seeds
Most processed and refined foods have a low fiber content, regardless of whether they are fortified or not.
Side effects
Eating too much carbohydrate in the form of processed foods with high starch or sugary contents can cause an increase in total calories. This can lead to weight gain.
Drastically limiting carbohydrates can cause ketosis. Ketosis occurs when the body uses fat to produce energy because food does not provide enough carbohydrates for the body to use as an energy source.
It is best to get most of your whole food carbohydrates. In addition to calories, whole foods provide vitamins, minerals and fiber.
By making smart choices about your diet, you can get the full range of healthy carbohydrates and enough nutrients:
Choose a variety of unprocessed foods. These include whole grains, fresh or frozen fruits and vegetables, fresh or canned beans and legumes, and low-fat or low-fat dairy products.
Read the labels of canned, packaged and frozen foods to avoid added fat, salt and sugar.
Make sure half of your daily servings of grains come from whole grains.
If you consume refined grains, make sure they are fortified.
Choose whole fruits and 100% fruit juices with little or no added sugars. Make sure that at least half of your daily servings of fruits come from whole fruits.
Limit your consumption of sweets, sugar-sweetened beverages and alcohol. Limit added sugars to less than 10 percent of the calories you consume per day.
These are the recommended portions for foods with high carbohydrate content:
Vegetables with high starch content: 1 cup (230 grams) mashed potatoes or sweet potato (sweet potato), 1 small cob of corn
Fruits: 1 medium-sized fruit (such as 1 medium apple or 1 medium orange), 1/2 cup (120 grams) of frozen or chopped fruit, or 3/4 cup (185 mL) of fruit juice.
Breads and cereals: 1 slice whole-grain bread; 1 ounce (30 grams) or 2/3 cup (60 grams) whole grain cereal; 1/2 cup (100 grams) brown rice, cooked pasta or cereal; 1/2 cup (85 grams) of cooked dry beans, lentils or peas.
Dairy: 1 cup (240 mL) low fat or 8 ounce (225 grams) plain yogurt.
Fill half of your plate with fruits and vegetables, and a third of the plate with grains, of which at least half should be whole grains.
Here’s an example of a 2,000-calorie menu that includes healthy carbohydrate choices:
BREAKFAST
1 cup (60 grams) crumbled wheat cereal, covered with 1 tablespoon (10 grams) raisins and 1 cup (240 mL) skim milk
1 small banana
1 boiled egg
LUNCH
Smoked turkey sandwich, made with 2 ounces (about 55 grams) whole wheat pita bread, 1/4 cup (12 grams) romaine lettuce, 2 sliced tomatoes, 3 ounces (85 grams) Smoked turkey sliced.
1 teaspoon (5 mL) of salad dressing type mayonnaise
1 teaspoon (2 grams) of yellow mustard
1 medium pear
1 cup (240 mL) tomato juice
DINNER
5 ounces (140 grams) roasted tenderloin fillet
3/4 cup (190 grams) sweet potato (sweet potato)
2 teaspoons (10 grams) soft margarine
1 cup (30 grams) of spinach salad
2-ounce whole wheat muffin (about 55 grams)
1 teaspoon (5 grams) of soft margarine
1 cup (240 mL) of skim milk
1 cup (240 ml) unsweetened applesauce
DESSERT
1 cup (225 grams) low fat plain yogurt garnished with strawberries