Including carbohydrates or carbs in meals can be confusing. What foods contain carbs? Which carbs are good for me? Which ones should I avoid?
Carbohydrates, along with fats and proteins, are macronutrients. These are the nutrients our bodies use in large amounts. According to the American Diabetes Association, carbohydrates are the body’s main source of energy. They provide fuel for muscles and the central nervous system, making them important for brain function.
There are three main types of carbohydrates: starches, sugars, and fibers. The term “total carbohydrate,” seen on food labels, refers to all three of these. When we think of carbs, we often think of bread, pasta, and rice, but carbohydrates are also found in fruits, vegetables, and dairy products. These carbs are not created equally.
Carbohydrates are found in fruits, vegetables, and dairy products. All carbs are not created equally.
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When we think of carbs, we often think of bread, pasta, and rice, etc. All carbs are not created equally.
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Complex carbs contain starch and fiber and are rich in vitamins and minerals. Complex carbohydrates are digested more slowly and, therefore, help keep blood glucose balanced. The fiber helps us feel full while slowing digestion and improving digestive health. We need these foods in our diets.
Simple carbs are refined and break down quickly, causing spikes in blood glucose. These carbs are often highly processed and high in calories, offering little or no nutritional value. These are the carbs we should try to limit or avoid.
The American Diabetes Association gives the following guidelines for including carbohydrates in our diets:
Guidelines For Including Carbohydrates In Our Diets
| Eat these!! ½ your plate (whole, unprocessed, non-starchy veggies) |
Eat some of these ¼ your plate (starchy veggies, whole fruit & grains, minimally processed) |
Limit or omit these (refined, highly processed food, added sugar) |
| lettuce (all varieties) | whole grains | soda |
| cucumbers, broccoli | brown rice | sweet tea |
| eggplant, okra | oatmeal | fruit juice drinks |
| tomatoes, onions | whole wheat bread | white bread |
| green beans, Brussels sprouts | blueberries | white rice |
| spinach, asparagus | cantaloupe | chips |
| celery, peppers | apples and other whole fruits | cookies, cakes, desserts |
| greens (collards, kale, mustard) | corn, sweet potatoes | |
| cabbage, squash | black beans, chickpeas |
Higher quality sources pack more vitamins, minerals and fiber, making them the healthier choices. So remember, our bodies need carbohydrates for fuel and energy, but the quality of carbohydrates makes a difference.
References:
- The American Diabetes Association. (2024). Types of Carbohydrates. The American Diabetes Association.
https://diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates - The American Diabetes Association. (2024). Understanding Carbohydrates. The American Diabetes Association.
https://diabetes.org/food-nutrition/understanding-carbs - The American Heart Association. (2024). Carbohydrates. The American Heart Association.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
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