Carbohydrates: A Closer Look

Carbohydrates provide multiple benefits to the diet. Moreover, they contain fiber, which ensures regularity in digestion and can lower your risk of diabetes and heart disease.

There are healthy carbohydrates and those that are considered 'empty calories', providing very little nutritional value. To ensure you are getting the right nutrients, try to consume those carbohydrates listed in the chart below.

Type of Carbohydrates	What you should know	Good Food Sources and Serving Size
Simple Carbs	They are digested quickly Best to consume these earlier in the day (breakfast), when you are most likely to use the calories Many contain refined sugars and few essential vitamins and minerals Contain fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars	Apples (1 medium) Applesauce - unsweetened (1/2 cup) Banana – 4" (1) Berries (1 cup) Cantaloupes (1 cup) Cherries (2/3 cup or 12 cherries) Dried Fruit (2 T) Grapefruit (1/2) Grapes (12 – 15) Juice - 100% fruit (4 – 6 oz) Lemons (1) Low-fat Milk (8 oz) Oranges (1) Pears (1) Plums (2 small) Prunes (3) Soymilk – light (8 oz) Watermelon (1/4 cup) Yogurt - Low-fat and low sugar or plain (1 cup)
Complex Starchy Carbs	Provide you with raw energy They take longer to digest, keeping you fuller longer Mix with Complex Fibrous carbs to help slow down the rate of their digestion	Beans / Legumes – cooked (1/3 cup) Bagel - large (1/2) Breads – whole wheat, rye, pumpernickel, white (1 slice) Cereals (3/4 cup) Corn (1/2 cup) Hummus (1/4 cup) Lentils – cooked (1/3 cup) Cooked cereal – Oatmeal, cream of wheat, oat bran (1/2 cup) Pasta – cooked (1/2 cup) Peas - cooked (1/2 cup) Pita (1/2 6") Popcorn – lowfat (3 cups) Potatoes – Baked (1 small) Puffed Cereal (1 1/2 cup) Rice – Brown (1/2 cup) Shredded Wheat (3/4 cup) Yams (1/2 cup)
Complex Fibrous Carbs	Cannot be absorbed but are rich in vitamins and minerals Fiber cleans your intestines, which allows for better absorption of the nutrients that you get from digestible foods Good All Day!	100% Vegetable Juice (6 oz) 1 cup raw or 1/2 cup cooked: Asparagus Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Green beans Lettuce Mushrooms Peppers Spinach Squash Tomatoes Zucchini