GRAINS (Carbs) Are Not Created Equal
Making the healthiest choices when selecting grains, which are a form of carbohydrates aka "carbs"---an energy source that fuels our brain and our body
Carbs are a necessary energy source for our bodies. When broken down once consumed, carbs create a form of blood sugar called glucose.
Carbs are divided into two groups: simple and complex.
Added sugars (simple carbs) can be found in foods that lack nutrients (empty calories), and naturally-occurring sugars in the form of fruits and milk, which are nutrient-based:
Soda pop
Breakfast cereals
Baked goods
Frozen deserts
Candies and other sweets
White sugar
Brown sugar
Honey
Molasses
Corn syrup (high fructose)
Concentrated fruit juice sweetener
Simple carbs can be broken-down quickly and easily digested. They provide a burst of energy, then the body "crashes" and becomes fatigued, with the exception of naturally-occurring sugars.
Naturally-occurring sugars can be found in foods nutrient-based foods:
Fruit sugar in the form of fructose
Milk sugar called lactose
Fructose and lactose---these forms of simple sugars are harder to digest, which is called malabsorption aka fructose- and lactose-intolerance, respectively.
Complex Carbs or (starchy carbs), which can be found in foods with very low fiber---foods that have been processed or refined.
White rice
White pasta
Instant and French-fried potatoes
"Enriched wheat flour," generally breads and cereals
There are also whole foods, or foods with high-fiber content, which are healthier.
Beans
Peas
Whole fresh vegetables
Whole fresh fruits
Brown and wild rice
Whole wheat pasta
"Whole" wheat or whole grain breads and cereals
Complex carbs provide fiber and water. They will fill you up without adding more calories.
Here's a few ways to increase consumption of these healthy carbs and nutrients in your meals"
Eat legumes, which are beans, lentils, and drive peas
Eat whole grain rice, breads, and cereals
Eat veggies and fruits
When selecting carbs for meal-planning, select complex carbs. Avoid simple carbs, which are white flours, breads, and rice. They have been processed (refined)---all nutrients and fiber have been stripped away---they will also pack on the pounds.