Healthy eating
Carbohydrates
The Nutrition Source
The Bottom Line
Choose good carbs, not no carbs. Whole grains are your best bet.
Whole Wheat BreadDon't be misled by fad diets that make blanket pronouncements
on the dangers of carbohydrates. They provide the body with fuel it needs for
physical activity and for proper organ function, and they are an important part
of a healthy diet. But some kinds of carbohydrates are far better than others.
The best sources of carbohydrates—whole grains, vegetables, fruits and
beans—promote good health by delivering vitamins, minerals, fiber, and a host of
important phytonutrients. Easily digested carbohydrates from white bread, white
rice, pastries, sugared sodas, and other highly processed foods may contribute
to weight gain, interfere with weight loss, and promote diabetes and heart
disease.
1. Start the day with whole grains. Try a hot cereal, like old-fashioned oats,
or a cold cereal that lists a whole grain first on the ingredient list.
2. Use whole grain breads for lunch or snacks. Confused about how to find a
whole-grain bread? Read "Separating the Whole Grain from the Chaff" to learn how
to spot whole grains in the supermarket.
3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat
pasta, or another whole grain with your dinner. Read "Health Gains from Whole
Grains" for a list of whole grains and their health benefits.
4. Choose whole fruit instead of juice. An orange has two times as much fiber
and half as much sugar as a 12-ounce glass of orange juice.
5. Bring on the beans. Beans are an excellent source of slowly digested
carbohydrates as well as a great source of protein.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html
