Carbohydrates are our body’s main source of energy. It is important in our day-to-day living. In this modern time, people are now getting conscious with regards to health and nutrition more specifically to food intake. Some people who claim themselves as “health-conscious” even tagged carbohydrates as “bad” hence, omitting them from the diet. Always remember there is no such thing as “bad” food, just unhealthy food choices.

There are two major types of carbohydrates: simple and complex. Each type has the same major function which is to give energy to our body.

What often comes to mind when we say “carbohydrates” are the common sources such as white bread, pastries, refined grains, and other highly refined processed foods, which are classified as simple types of carbohydrates. 

The fewer starchy and sugary carbs you eat, the less hungry you will feel. In addition, eating more fibrous carbohydrates comes with an additional benefit leading to better nutrition. These carbs give you the most bang for your buck in terms of fiber, vitamins, and minerals, which all help your body to function at its best.

Carbohydrates are not only found in rice, bread, and pastries. They are found in a wide array of both healthy and unhealthy foods and come in a variety of forms. The most common and abundant forms are sugars, starches, and fiber. Although fiber doesn’t provide energy directly, it does feed the friendly bacteria in the digestive system. These bacteria can use fiber to produce fatty acids that some of our cells can use as energy. 

The following foods are a better source of carbohydrates: 

• Vegetables
• Whole fruits
• Legumes
• Nuts
• Seeds
• Whole grains
• Tubers

The healthiest sources of carbohydrates alternative are unprocessed or minimally processed whole grains, vegetables, fruits, and beans. These alternatives promote good health by delivering vitamins, minerals, fiber, and important phytonutrients this type of carbohydrate is classified as Complex carbohydrates.  

A diet incorporating carbohydrates healthy alternatives such as whole grains has been shown to reduce the risk of heart diseases, Type 2 diabetes, and some forms of cancer. Whole grains as an alternative to milled grains are naturally high in fiber, helping you feel full and satisfied. 

In choosing your healthy alternative of carbohydrates from the market, it is important to read the label. Food labels give you information about the nutrient content of packed foods. Buy foods with at least three to four grams of fiber per serving. Whole-grain bread, fruits and vegetables, and beans, and legumes are high in fiber and healthy sources of carbohydrates. // ND II Hannah May P. Belda, RND