Carbohydrates.... Food Facts-2

Carbohydrates are essential for our day today activities. They play the main role in providing the necessary amount of energy to carry out our activities without exhaustion. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.It is important to get 45 percent to 65 percent of your daily calories from carbohydrate foods. Emphasize complex carbohydrate foods in your diet, especially from whole grains and beans, and nutrient-rich fruits and milk. Limit sugars from candy and other sweets.

Simple carbohydrates get digested in a short time, but glucose is released into the blood stream quickly. Thus, the post prandial blood glucose levels tend to suddenly spike. These carbohydrates have a high glycemic index. Insulin which is required to remove this glucose from the blood is unable to deal with this sudden surge, especially in diabetics, so glucose remains in the blood, causing hyperglycemia. These simple carbohydrates also lead to food cravings , higher food consumption and ultimately weight gain. Simple carbohydrates are thus considered to be “bad carbohydrates”. 

When complex carbohydrates are eaten, the body takes longer to digest them, so glucose is released slowly and steadily into the blood stream. Insulin is able to deal with this slow rate of release much more effectively. These are carbohydrates with a low glycemic index and lead to better glycemic control. They have good satiety value and make the person feel fuller for a longer period of time and lead to less overeating. They make an excellent choice for weight watchers. They are considered to be “good carbohydrates”.

Here is a table of Carbohydrates and foods with the amount of fiber in each. 

Grains, cereal & pasta Serving Size Total fiber (grams) Spaghetti, whole-wheat 1 cup 6.3 Bran flakes 3/4 cup 5.1 Oatmeal 1 cup 4.0 Bread, rye 1 slice 1.9 Bread, whole-wheat 1 slice 1.9 Bread, mixed-grain 1 slice 1.7 Bread, cracked-wheat 1 slice 1.7 Fruits Serving Size Total fiber (grams) Pear 1 medium 5.1 Figs, dried 2 medium 3.7 Blueberries 1 cup 3.5 Apple, with skin 1 medium 3.3 Strawberries 1 cup 3.3 Peaches, dried 3 halves 3.2 Orange 1 medium 3.1 Apricots, dried 1 medium 3.1 Raisins 1.5-ounce box 1.6 Vegetables Serving Size Total fiber (grams) Peas 1 cup 8.8 Artichoke, cooked 1 medium 6.5 Brussels sprouts 1 cup 6.4 Turnip greens, boiled 1 cup 5.0 Potato, baked with skin 1 medium 4.4 Corn 1 cup 4.2 Popcorn, air-popped 3 cups 3.6 Tomato paste 1/4 cup 3.0 Carrot 1 medium 2.0

Article By
Nutritionvista

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