Carbohydrates are the body’s main source of fuel. They give us energy to use or to be stored to use later. Most carbohydrate foods also have health-giving vitamins and minerals. Carbohydrates can be found in three different food groups: Starch/bread/grain group, Fruit group and Dairy group. Try to include one serving of a carbohydrate from each of these groups at each meal.
Starch/Bread/Grain Group:
1 slice bread (preferably whole wheat), 1/3 cup cooked rice (preferably brown), 1 cup corn
Fruit Group:
1 small fresh fruit, 1/4 cup dried fruit (raisins, prunes, apricots), 1 cup 100% juice
Dairy:
1 cup low fat milk, 2/3 cup fruit-flavored low fat yogurt sweetened with non-nutritive sweetener
Vegetables can also be considered a carbohydrate choice as long as they are starchy vegetables. Starchy vegetables include potatoes, corn, peas, sweet potatoes, winter squash and lima beans. Starchy vegetables are a good choice to include in your meal plan. Just like the non-starchy vegetables, these vegetables provide the body with vitamins, minerals, fiber and phytochemicals. Pick bright colored starchy vegetables as your carbohydrate choice for the starch/bread/grain group.
When picking which vegetable to eat, remember that fresh and frozen vegetables are the best choices. If using canned vegetables, pick the ones that say “low sodium” or “no salt added” on the label. If you cannot find canned vegetables with lower sodium content, drain the vegetables and rinse them with water. This will help to lower the sodium that is on the vegetables. Also, make half your plate fruits and vegetables.
Watch out for added sugars. Added sugars are sugars and syrups that are added to food during processing or home preparation. Examples of added sugars are brown sugar, corn syrup, fructose, high fructose corn syrup, malt syrup, sugar and honey. Examples of foods that contain added sugars are regular soft drinks, candies, cakes, cookies, pies, fruit drinks, ice cream, sweetened yogurt, sweetened milk and other grains (cinnamon toast, sweet rolls and honey-nut waffles). You can reduce the amount of added sugars in the diet by eating more nutrient-dense foods. Nutrient dense foods contain more nutrients, such as vitamin C, vitamin A and fiber and have natural sugars. Whole fruit (fresh, frozen, canned and dried) is the best example of a nutrient dense food.
The bottom line is, the best carbohydrate choices are the ones that are packed with nutrients and high in fiber such as vegetables, fruits, whole grains, and beans. Carbohydrates such as whole grains and beans are digested slowly and are used by the body over a steady period of time. Examples of whole grains include whole wheat bread, corn or whole wheat tortillas, “old fashioned” oatmeal, whole-wheat pasta, brown rice, black beans or peas and popped popcorn.
Educational programs of the Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners’ Courts of Texas Cooperating
