A bowl of oatmeal fills you up better than sugary candy with the same amount of caloriesl. When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source.
When this process goes fast — as with simple sugars — you're more likely to feel hungry again soon. When it goes more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbs give you energy over a longer period of time. The carbs in some foods mostly those with a lot of simple sugars make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease.
You're probably already on the right track if you're limiting simple sugars such as candy and eating more complex carbs like vegetables, oatmeal, and whole-grain wheat bread. Reviewed by: Jane M. Think black beans, kidney beans, pintos, chickpeas garbanzos , white beans, and lentils. Fruits and vegetables, especially those with edible skin for example, apples, corn and beans and those with edible seeds for example, berries.
Whole grain cereals Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats. Whole grain breads To be a good source of fiber, one slice of bread should have at least three grams of fiber.
Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.
Many grain products now have "double fiber" with extra fiber added. Nuts — try different kinds. In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.
It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven't even been discovered yet! It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.
Log in menu Manage Account Search. Donate now. Types of Carbohydrates. Dairy also contains healthy nutrients, such as calcium , protein , and sometimes probiotics if live active cultures are present , Galvin says. The protein component is key to helping dairy behave more like a complex carbohydrate. According to MedlinePlus , simple carbohydrates to limit or eliminate in your diet include those found in:.
Meyerowitz says that you can enjoy simple carbohydrates on occasion — you just don't want them to be your primary sources of carbs. Complex carbohydrates are considered "good" because of the longer molecules of sugars they are made of, which the body takes longer to break down, according to the Cleveland Clinic. That means the glucose will be released at a more consistent rate — instead of peaks and valleys — to keep you going throughout the day.
For example, whole grains, such as whole-wheat flour, bulgur, brown rice , oatmeal , and whole cornmeal provide more nutrients than processed grains, such as white rice and breads or baked goods made with white flour, according to the U.
As an example, take a look at how the nutrients in white bread compare with those found in whole-wheat bread , both from the brand Pepperidge Farm. Whole-wheat bread has fewer carbohydrates and more fiber, plus more potassium and folate. According to the Physicians Committee for Responsible Medicine , nutrient-dense complex carbs to seek out for a healthy, balanced diet include:. These ingredients indicate the item is high in added sugars.
Instead, look for ingredients like whole-grain wheat flour, whole-grain oats, whole-grain quinoa , and the like. Those are examples of healthy complex carbs that contain more fiber, Galvin says. Simple or complex is one way to classify carbs, but nutritionists and dietitians now use another concept to guide people in making decisions about the carbs they choose to eat.
The glycemic index GI of a food indicates how quickly your blood sugar will rise after you eat that food, on a scale of 0 to , according to Better Health. Foods with a high GI higher than 70 are easily digested and cause a quick rise in blood sugar.
0コメント