Health Tip of the Week

Health tip of the week:

Carbohydrates have a bad reputation for causing people to gain weight. However, the health tip of the week will help you better understand them.

Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.

Carbohydrates are called simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber. 

For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains.

Why carbohydrates matter? 

• To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. 
• There is only one way to get fiber; eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

The recommended daily intake for men and women are: 

• Men aged 50 or younger should get 38 grams of fiber a day. 
• Women aged 50 or younger should get 25 grams of fiber a day.
• Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
• Women over aged 50 should get 21 grams of fiber a day.

What are bad carbohydrates?

• Sugars
• “Added” sugars
• Refined “white” grains

There’s no way to sugarcoat the truth: Americans are eating more sugar than ever before. In fact, the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories, which can quickly up to extra pounds. Many adults simply don’t realize how much added sugar is in their diets.

Sugars and refined grains and starches supply quick energy to the body in the form of glucose. That’s a good thing if your body needs quick energy, for example if you’re running a race or competing in sports.

The better carbohydrates for most people are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk.

Best source of food for carbohydrates 

The best food sources for carbohydrates are those low in starch, low in sugar, and high in fiber.  Examples of these kinds of foods are:

Fruits: Apples,apricots, berries, cantaloupe, cherries, grapefruits, grapes, honeydew, kiwi, oranges, peaches, pears, pineapple, plums and watermelon.

Grains: Black beans, chickpeas, kidney beans, Lima beans, lentils, navy beans, pinto beans, and white beans.

Starches: Sweet Potato, whole grain pastas, and yams

Vegetables: Artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumber, green beans, eggplant, leaf lettuce, onions, radishes, tomatoes and zucchini.




Source:
http://www.nlm.nih.gov/medlineplus/carbohydrates.html
http://www.webmd.com/food-recipes/features/carbohydrates