| If you are among the millions of Americans making an | | | | blood glucose levels by slowing down the time it takes |
| effort to eat smarter and live healthier, there is | | | | food to leave the stomach and delaying the absorption |
| something you should know: carbohydrates are not | | | | of glucose from a meal. |
| the enemy. On the contrary, these organic compounds | | | | Although complex carbohydrates are used more |
| are the main source of energy for the body, which | | | | efficiently by the body, omitting simple carbohydrates |
| makes them an essential part of every healthy diet. | | | | from your diet is not necessarily the answer when you |
| Along with proteins and fats, carbohydrates are one | | | | are trying to lose weight and maintain a healthy body |
| of the three main nutrients found in foods, and they | | | | weight. As with any weight loss plan, the phrase |
| are often grouped into two main categories--simple | | | | "everything in moderation" applies here also. When we |
| and complex. Simple carbohydrates consist of up to | | | | consume too many carbohydrates--regardless of |
| three units of sugar linked together. Examples include | | | | whether they are simple or complex--the extra |
| fruit sugar (fructose), milk sugar (lactose) and table | | | | calories are stored as fat, which can lead to weight |
| sugar (sucrose). Simple carbohydrates are digested | | | | gain and obesity. Try instead to eat an assortment of |
| quickly and converted to glucose (blood sugar) | | | | healthy carbohydrates such as fruits, vegetables, |
| immediately by the body. As a result, they can be | | | | whole grains and beans. Such foods contain an |
| used for energy soon after they are digested. | | | | abundance of fiber, as well as antioxidant-rich plant |
| Complex carbohydrates include foods such as | | | | compounds called phytonutrients that may help the |
| vegetables, legumes and whole grains that are most | | | | body fight disease. |
| often high in fiber, vitamins and minerals. Unlike simple | | | | At the market, opt for brown rice instead of white; |
| carbohydrates, complex carbohydrates consist of | | | | choose whole grain breads and pastas; and |
| multiple sugar units linked together in chains. Because | | | | experiment with less familiar grains such as quinoa, |
| of their intricate nature, they are digested more slowly. | | | | teff, millet and bulgur when preparing salads and side |
| This means that they are broken down into glucose at | | | | dishes. Foods that are best to avoid altogether include |
| a gradual pace and thus provide a steady supply of | | | | cookies, pastries, crackers and other foods that |
| energy for the body. The high fiber content in many | | | | contain high amounts of white flour and refined sugars. |
| complex carbohydrates plays an important role in this | | | | These highly processed foods have been stripped of |
| process, as fiber helps to slow the conversion of | | | | much of their nutrient value. |
| carbohydrates into glucose. It also helps normalize | | | | |