Choosing Good Carbohydrates
Good carbohydrates can give you lasting energy compared processed and nutritionally-void sugars. If you are an athlete or exerciser, you should eat plenty of complex carbohydrates. These types of carbohydrates can be found in beans, whole-wheat pasta, grains and vegetables. If you are worried about high calorie foods, most complex carbohydrates are low in calories, low in fat and high in fiber.
Most Americans eat between 12 and 17 grams of fiber each day. That may sound like a decent amount but the federal government recommends nearly twice that amount, 20-35 grams per day. Fiber can be found in whole-grain foods like vegetables, fruit, oats, and whole-wheat bread. Dry beans, peas, nuts and seeds are also excellent sources of fiber. Processed foods on the other hand, contain very little fiber.
Fiber is extremely beneficial at keeping your colon healthy and your bowel moving regularly. If you do not eat enough fiber you will become constipated and over time you could develop cancer in the colon or intestines. Fiber also helps to reduce cholesterol and generally helps you to feel full for longer periods of time.
As much as possible, avoid processed carbohydrates. These types of carbohydrates can cause your blood sugar to elevate quickly and plunge soon after, causing you to feel tired and hungry. Carbohydrates from simple sugars, like fruits, are better than from processed foods like twinkies. The sugars from fruits are also associated with important vitamins and minerals that are beneficial to the body compared to processed carbohydrates that have no beneficial characteristics or associations.
When choosing healthy food options, choose whole-grain products. Read food label carefully and limit foods that are high in calories from corn syrup, honey, maple syrup, maltodextrin, or sucrose when possible.
