Carbs Overview

Two categories are used when referring to carbohydrates,

1. Simple Carbs. Simple carbohydrates such as enriched flour, found in refined breads, pastas, and sugary foods, provide calories but few nutrients.
2. Complex Carbs. Starch and dietary fiber are the two types of complex carbohydrates.

Complex carbohydrates are found mostly in plant foods. They form the starches that plants use to store energy, as well as the cellulose that forms the structure of plants. Complex carbohydrates should make up about half of your daily food intake, since they’re your body’s primary source of fuel. Complex carbohydrate sources, such as whole-grain breads, starchy vegetables and beans, deliver fiber, as well as valuable amounts of vitamins and minerals. Choose foods containing complex carbohydrates over refined sources for gaining maximum benefits.

Great Sources of Complex Carbs

• Dairy

1. Low fat yogurt
2. Skimmed milk

• Nuts, Seeds and Legumes

Lentils	Kidney Beans	Chick Peas	Split Peas
Soy Beans	Pinto Beans	Soymilk

• Whole Grain Breads and Pastas. Breads and pastas made with the whole grains listed below provide more fiber resulting in feeling full sooner, and longer
• Whole Grains. Whole grains are a good source of fiber and nutrients. Whole grains refer to grains that have all of the parts of the grain seed i.e. bran, the germ, and the endosperm.

Buckwheat	Brown rice	Corn	Wheat
Barley	Oats	Sorghum	Quinoa

• Fruits and Vegetables

  

Potatoes	Sweet Potatoes	Carrots	Pumpkin
Tomatoes	Onions	Okra	Dill Pickles
Carrots	Yams	Strawberries	Peas
Radishes	Beans	Broccoli	Spinach
Green Beans	Zucchini	Apples	Pears
Cucumbers	Asparagus	Grapefruit	Prunes

 

Benefits of Complex Carbs

1. Keep hunger away for long duration. Complex carbohydrates take a longer time to digest and therefore contribute to fulfilling hunger as well as providing a long lasting source of energy.
2. Digest Better. Because complex carbohydrates often have lots of fiber, consuming them bulks up stool allowing it to move more smoothly through the digestive tract.
3. Lose Weight. Eating complex carbs helps you to feel full faster and for a longer period of time. As a result, cravings are lessened and the need to reach for unhealthy snacks between planned meals is diminished.
4. Heart Healthy. Complex carbohydrates can help to keep your heart healthy. Whole grains and legumes help to protect the heart by lowering cardiovascular and coronary heart disease.

Daily Body Requirement of Fiber

As a general rule you may refer to the chart below to find out the recommended amount of fiber you need based on age and gender groups.

 

Nutrient (Units)	Child 1–3	Female 4–8	Male 4–8	Female 9–13	Male 9–13	Female 14–18	Male 14–18	Female 19–30	Male 19–30	Female 31–50	Male 31–50	Female 51+	Male 51+
Total fiber (grams)	14	17	20	22	25	25	31	28	34	25	31	22	28A