Carbohydrates Are Part of a Healthy Eating Pattern

What are carbohydrates?

Carbohydrates are one of the three types of macronutrients that your body uses in the largest amounts. The other two macronutrients are protein and fat. Most carbohydrates occur naturally in plant-based foods such as grains, fruits, vegetables, legumes, nuts, seeds and milk. Food manufacturers often add carbohydrates in the form of starch and added sugar to processed foods.

There are 3 main types of carbohydrates:

• Sugar. Sugar is the simplest form of carbohydrate and occurs naturally in some foods. Types of sugar include fruit sugar (fructose) which is found mostly in fruits and vegetables, milk sugar (lactose) found in milk and dairy products, and table sugar (sucrose) found in fruits, vegetables and nuts and is commercially produced from sugar cane and sugar beets using a refinement process.
• Starch. Starch is made of many sugar units bonded together, making it a complex carbohydrate compared to a simple carbohydrate like sugar. Starch occurs naturally in vegetables, grains, beans, lentils and peas. 
• Fiber. Fiber is also a complex carbohydrate and occurs naturally in fruits, vegetables, whole grains, beans, lentils and peas. Your body is not able to break down fiber. For more information on fiber, click here to read the blog titled “Fiber: Essential for Health”. 

Why is eating carbohydrates important?

Foods that contain carbohydrates are an important part of healthy eating for several reasons:

They provide energy. Carbohydrates are the main fuel source for the body. During digestion, sugars and starches in carbohydrates are broken down into simple sugars which are absorbed into the bloodstream. This sugar (glucose) enters the body’s cells with the help of insulin, and the glucose is converted to energy to support bodily functions and physical activity. Extra glucose is stored in the liver, muscles and other cells so it can be used later. 

They provide nutrients. Unprocessed and less processed carbohydrate-rich foods also contain vitamins, minerals, fiber and a variety of phytochemicals (substances found in plants that may benefit your health and decrease your risk of disease). Eating a wide variety of these carbohydrate-rich foods (think about eating a rainbow of colors for fruits and vegetables and a variety of whole grains, lentils, beans and peas) will ensure you are getting a variety of phytochemicals. Whole grains contain the entire grain and therefore more nutrients and fiber compared to refined grains which go through a process that strips away part of the grain.

They can help control weight. There is evidence that eating plenty of fruits, vegetables and whole grains can help you control your weight. Because these foods contain fiber and more bulk than highly processed foods, you will feel full sooner while eating fewer calories. These healthy foods are nutrient dense rather than calorie dense.

Which are healthier carbohydrates to eat?

Some types of carbohydrate-rich foods are better for you than others. The healthiest carbohydrates to eat are unprocessed or minimally processed whole grains (such as brown rice, oatmeal, quinoa, barley, millet, bulgar, farro, sorghum, popcorn, etc.), vegetables, fruits and beans, lentils and peas.

Less healthy carbohydrate containing foods include white bread, pastries, sodas and other highly processed or refined foods. Often these foods contain large amounts of added sugar which increases the number of calories you eat, and they don’t provide many nutrients or health benefits. These foods contain carbohydrates that are more easily digested and can lead to a spike in blood sugar levels followed by an increase in insulin levels which can lead to weight gain and increase your risk for diabetes and heart disease.

Tips for adding healthier carbohydrates to your dietary patterns:

• Begin your day with a whole grain cereal like steel cut or old fashioned oats (not instant oatmeal) or a cold cereal that has a whole grain listed first on the ingredient list and is low in added sugar. Choose cereals with at least 4 grams of fiber and less than 8 grams of added sugar per serving. Or consider having quinoa for breakfast! Top your cooked quinoa with fresh or dried fruit, add some cinnamon and a pinch of brown sugar or a bit of maple syrup and add some nonfat plain yogurt.
• Use whole grain bread or crackers for lunch or snacks. The first ingredient should say whole wheat, whole rye, whole oats or some other whole grain(s).
• Instead of bread in a meal or snack use whole grains like brown rice, quinoa or whole barley in a salad or in a bowl meal.
• Choose non-fat or low-fat dairy products which have calcium, protein, Vitamin D, potassium and other vitamins and minerals. Look for dairy products with less added sugar and sodium.
• Add beans or lentils to your meals. Put on salads, add to soups, use as a side dish, use in your bowl meals, or even add them to baked goods. They can even be used as a substitute for meat! Beans and lentils are more slowly digested carbohydrates that also contain protein.
• Eat whole fruit instead of drinking juice. An orange has twice as much fiber and only half the amount of sugar as a 12 ounce glass of orange juice. Have small portions of dried fruit since they are a more concentrated source of natural sugar and contain more calories.
• Eat whole fresh, frozen or canned fruits and vegetables without added sugar (fruit) and less sodium (vegetables). Try to have fruit and/or vegetables with every meal and snack. The USDA recommends a healthy plate or MyPlate approach to eating which involves having:
  • Half your plate filled fruits and vegetables
  • One quarter of your plate filled with whole grains
  • One quarter of your plate filled with lean protein (meat, fish, beans, eggs and/or dairy)

It is important to choose your carbohydrates wisely. Plan to eat nutrient dense carbohydrates like whole grains, fruits, vegetables, legumes (beans, lentils and peas) and non-fat or low-fat milk/dairy products which have fiber, vitamins and minerals. Be on the lookout for less processed foods that have less added sugar when grocery shopping.

Information compiled from:
Harvard Nutrition Source
Mayo Clinic
Cleveland Clinic