Vitamins and Supplements

What foods are in the carbohydrates group

Carbohydrate FoodsCarbohydrate foods are not created equal. It is not important to learn the Complex vs. Simple facts, but, it is vitally
important to your health that you know the difference between Good carbs and Bad carbs. Good carbohydrate foods can provide your body with energy, optimum nutrition, proper brain and organ function and a healthy, attractive appearance.
Bad carbs will destroy your health and weight management goals. Choose all of your carbohydrates from the list of Good Carbs. Good Carbs They have been proven over and over again through research to be essential to good health.
Why? Because healthy carbohydrates deliver essential vitamins, minerals and a long list of important phytonutrients.
They are also generally foods high in fiber. Besides being nutritious, high fiber foods give you on-going energy and a sense of feeling full and satisfied.
They also help to remove toxins from your body and lower your cholesterol levels. The basic four best sources of good carbs are: •Raw or lightly cooked vegetables (See the following examples) Arugula
Asparagus
Avocado (fruit)
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery K, C, potassium, folate, fiber (pesticides)
Collard greens
calcium
Corn, yellow
Cucumbers C, molybdenum, A, potassium (wax coating)
Dandelion greens
Eggplant
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms
Mustard greens
Okra
Olives
Onions
Parsnips
Potatoes
Pumpkin
Romaine lettuce
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes (fruit)
Turnip greens
Watercress
Yams (glycemic)
Zucchini •Most whole fresh or frozen fruits (See the following examples) Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Dates
Dried fruit
Figs
Fruit juices
Grapefruit
Grapes
Guava
Kiwifruit
Lemons
Limes
Mangoes
Nectarines
Oranges
Papayas
Peaches
Pears
Persimmons
Pineapple
Plums
Raspberries
Raisins
Strawberries
Tangerines
Watermelon •Beans, legumes, nuts and seeds. This also includes green beans, lima beans, split peas and snow peas. •And high fiber 100% whole grains (See the following examples) Amaranth
Barley Flakes
Barley, Hulled
Buckwheat
Couscous
Millet
Oats, Rolled
Oats, Steel Cut
Quinoa
Rice, Brown, Basmati
Rice, Brown, Long Grain
Rice, Brown, Medium Grain
Rice, Brown, Short Grain
Rice, Wild
Rye
Spelt
Wheat, Bulgur
Wheat, Durum
Wheat, Hard Red
Wheat, Soft Red
Wheat, Kernels Good carbs are also an important part of a healthy low glycemic diet. Eating foods with a low glycemic index can help you lose weight and maintain healthy
blood sugar and triglyceride levels to manage or avoid developing diabetes and heart disease. Bad carbs These are carbohydrate foods that have been highly refined and processed, removing most of the nutritional value and fiber.
They’re generally loaded with high-calorie fats, sweeteners, preservatives and other unhealthy additives. With all the processing and additives, bad carbs can be made to be very tasty.
But they create a dramatic surge in insulin, which can overwork your pancreas, cause you to store fat and lead to diabetes,
heart disease and even obesity. The basic bad carbs list includes:
•All candies, jelly and jams,
•Sodas, fruit juices, fruit drinks,
•Pudding, custards and other sweets,
•Processed refined grains, like white rice,
•Bread and pasta made with any refined flour,
•Cakes, cookies and other sweet bakery products. The Bottom Line about Good and Bad Carbs… Unhealthy “bad” carbs are filled with “empty” calories that have no nutritional value.
And eating a diet high in bad carbohydrate foods, as most everyone does, increases your risk of obesity, heart disease, stroke, arthritis, Alzheimer’s disease and diabetes.
The bottom line is bad carbs are bad and good carbs are good. And the smart thing to do is start replacing all refined bad carbs in your diet with good healthy
carbohydrates from the list of carbohydrate foods. You’ll look better, feel better and have more energy!




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