Reading Labels Carbohydrates

Written by Tonya Reynolds on Feb 21, 2012 6:13 pm

Sugars and Fibers fall under the major category of Carbohydrates on food labels. It is recommended that 40-50% of our diet should be carbohydrates. (800-1000 calories)

One gram of carbs is equal to 4 calories.

Simple Carbohydrates are also known as simple sugars. They are broken down quickly and provide a spike in blood sugar levels (glucose) and energy, followed by a rapid drop. The unnatural sugar (Sucrose) we use to sweeten our drinks and foods cause mood swings, diabetes, hyperactivity (especially in our kids), lack of concentration, among others. Our bodies also store all the extra sucrose as fat because our bodies don’t need such a large dose of sugar. Natural sugars found in fruits (fructose) and milk (lactose) have other substances in them. Therefore, it prevents the glucose from being absorbed too quickly. Complex carbohydrates are better because they take longer to break down and there isn’t the surge in blood sugar. It is released on a steady basis so your energy is stable as well. They can be found in your cereals, potatoes, grains, bread, pasta, also some fruits and veggies.

Carbohydrates provide energy, but they are also necessary for the correct working of our brains, heart and nervous systems, digestive and immune systems. Fibers are essential for the elimination of waste and toxins so our digestive system stays healthy. Unfortunately, many people have converted to refined carbs. Refined carbs have been chemically altered, like white bread, rice, pasta. There isn’t much good stuff left in it. Unrefined carbs are more filling, more natural, more vitamins and minerals, and more fiber. Wheat bread, brown rice and pasta are better alternatives.

You want the majority of your carbohydrate intake to be complex carbs. You also want to take in lots of fruits and veggies. Limit your refined simple sugars, such as sodas, cookies, sugary cereals, etc.

Get fruits and veggies that are in season for top taste.