At least half of your daily grain intake should come from whole grains. They provide fiber as well as essential vitamins including B and E and other minerals needed for optimal health. Examples include oats, barley, bulgur, quinoa, brown rice, farro and amaranth. Whole grains are just that: the whole plant that has been harvested and dried with little processing.
Starchy vegetables like corn, winter squash and potatoes.If you’re using the Plate Method, foods in this category should make up about a quarter of your plate.
Try to target whole, minimally processed carbohydrate foods. Now, let’s dig into the types of foods that have carbs-and how to choose higher quality sources. But choosing fewer processed carb foods and paying attention to how much you are eating can make a big difference in your blood sugar and overall health. Processed foods tend to be high in carbs, especially refined carbohydrates, while also being very low in vitamins, minerals and fiber-giving carbs a bad rap. When choosing carbs, the key is choosing complex carbs-the ones that give you the most bang for your buck in terms of vitamins, minerals and fiber. Complex carbohydrates are digested slower, therefore they are less likely to cause a rapid spike in your blood sugar like refined carbohydrates. You need all three to stay healthy, but each person needs a different amount. All food is made up of three main nutrients: carbohydrates, protein and fat.
Learn more about nutrition labels. So how much is the right amount? When purchasing packaged food, the term “total carbohydrate” refers to all three of these types. You’re not alone!Ĭarbs come in many different forms, but the main three are starch, fiber, and sugar. You might be wondering if you should eat less of them, or even eat them at all. Carbohydrates or “carbs” get a lot of attention these days and it’s no secret that carbs can affect your blood sugar (blood glucose).
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