Carbohydrates: quality matters
What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.
- The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
- Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Try these tips for adding healthy carbohydrates to your diet:
- start the day with whole grainsTry a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar;
- use whole grain breads for lunch or snacks;
- also look beyond the bread aisle;
- choose whole fruit instead of juice;
- pass on potatoes, and instead bring on the beans.
Source of information: https://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/