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November 2012
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There are good and bad source of carbohydrates. Some promote health while others, when eaten often and in large quantities, may increase the risk for diabetes and coronary heart disease.

The carbohydrates you consume should come from carbohydrate-rich foods that are close to the form that occurs in nature, they are sure to contain vital nutrients. If you are looking for health-enhancing sources of carbohydrates you should choose from:

Fruit: rich in fiber, vitamin A, vitamin C, folate, potassium and often vitamin E.

Vegetables: fiber, protein, vitamin A, vitamin C, often vitamin E, potassium and a wider variety of minerals than fruit.

Whole grains and grain foods: rich in fiber, protein, and some B vitamins and are very rich in minerals.

Legumes: an excellent source of protein, fiber folate, potassium, iron and several minerals.

Dairy foods: protein, vitamin D, calcium, phosphorus, potassium, riboflavin, and vitamin B12.

Carbohydrates  sourced from processed foods such as soft drinks, snacks such as cookies and chips, and alcohol are considered to be a poor food choice and should be consumed rarely. The carbohydrate source (sugar and flour) in these food choices has been highly refined processed. A diet rich in refined carbohydrates and processed foods has been associated with heart disease and onset of type 2 diabetes.

Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products and ensure you have at least five serves of fruit and vegetables daily.

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