Quality carbohydrate foods promote healthy weight management.
Carbohydrates, an important component of human nutrition, fuel the body. They enable the nervous system and the brain to properly function. Not all carbohydrates, however, are equally nutritious. Carbohydrates are classified as either simple or complex, depending on how quickly they are digested as well as their chemical composition. Health experts encourage people to consume natural and complex carbohydrates instead of refined sugars. Luckily, there are many foods that contain quality carbohydrates.
Whole Grains
Cereals, pastas, baked-goods and rice made from whole grains contain quality carbohydrates. These foods contain high amounts of fiber, vitamins and minerals. Processed foods not made from whole grain, on the other hand, contain very little nutrition and quality carbohydrates. A half-cup of whole grain brown rice, for example, has about 2 grams of fiber while white rice has almost none. Replace refined breads, pancakes, pastas and other foods with their whole grain counterparts to consume more quality carbohydrates.
Legumes
Legumes, such as beans, lentils and peas, are quality carbohydrates because they also contain high amounts of fiber and protein. A single cup of beans can have 4 to 8 grams of fiber and 16 grams of protein. Legumes are versatile foods that can easily be added to a variety of dishes. Eating one to two servings of legumes daily provides a good source of quality carbohydrates.
Vegetables
Vegetables are nutritious foods that provide many vitamins and minerals. Whether eaten cooked, raw or juiced, vegetables are quality carbohydrates. A serving of vegetables generally consists of 1/2 cup cooked, 1 cup raw, or 3/4 cup juiced. A minimum of two servings of dark green vegetables, such as spinach, collards and broccoli, should be eaten daily. Other colorful vegetables should be eaten as often as possible.
Fruits
Although the carbohydrates in fruits are simple, they are also quality carbohydrates because they contain vitamins and minerals. Fruits contain fructose, a type of sugar that is highly water-soluble. Unlike the simple carbohydrates and sugars found in processed and refined foods, the ones in fruit are natural and healthy. The carbohydrates found in fruit are healthier than those found in table sugar.
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