Carbohydrates Food

I have no idea about Carbohydrates Food. Where can I find some useful tips?
(October 11, 2010)

Carbohydrates are one among the three primary nutrients contained in food with protein and fats being the other two. Dietary fiber, starch and sugar are the three types of carbohydrates in food. Only starch and sugar can be digested as the body doesn’t possess the digestive enzymes to enable the breakdown of dietary fiber.  Foods that contain sugar such as fruits, jellies, cakes, candy and soda can be digested easily by the body. However, more complex carbohydrates like starch require a longer time for the body to digest them. Foods that contain starch include vegetables, noodles, tortillas, pasta, grains and bread.

The carbohydrates in foods are the main energy source for the functioning of the body.


Carbohydrates in food are broken down by the body to use as fuel by the muscles and cells. This is why it is necessary for you to take in sufficient carbohydrates. Foods rich in carbohydrates also contain many other nutrients. This leads to the question of what foods contain carbohydrates. Foods like vegetables and fruits, apart from containing carbohydrates, are excellent sources of vitamins A and C. Most dairy products also contain good quantities of carbohydrates. Foods that are prepared with sugar (raw, powdered, brown or white) as well as molasses, honey and corn syrup are simple carbohydrates and don’t do much except add a few calories. Following a diet that includes too many calories will lead to excess fat in the body.

It is important for you to know the difference between the good carbohydrates in foods and the bad ones. Good carbohydrate foods will give your body optimum nutrition, energy, a healthy appearance, and proper organ and brain function. However, bad carbohydrate foods will be damaging to your health and weight. Some of the good carbohydrate foods are vegetables, fruits, whole grains, and potatoes. Vegetables and fruits contain low a number of calories, but are loaded with nutrients like fiber, phytochemicals, minerals, and vitamins. This means that adding them to your diet will be a healthy option, especially if you’re on a weight loss program. Bad carbohydrate foods are those that are processed and refined so much that they lose most of their fiber and nutritional value.  They usually contain unhealthy additives, preservatives, sweeteners, and high calorie fats. Foods that contain bad carbohydrates can be made very tasty with the additives and processing, but they increase the production of insulin making your pancreas overwork; they also cause fat to be stored which can lead to obesity, heart disease, and diabetes. Therefore, it is important for you know what foods contain good carbohydrates and which foods did not.

The benefits of carbohydrates contained in foods like fruits and vegetables are that of improved functioning of the body and immune system. It also protects you from diseases like diabetes and cancer. The phytochemicals present in them are effective antioxidants and can provide protection to your body from bacteria and other diseases. Other health benefits of carbohydrates include increased energy levels and efficiency. By adding the right kind of carbohydrates to your diet and avoiding the wrong ones, you will benefit with a healthy and disease free body.

Dietary Benefits of Carbohydrates

Foods rich in carbohydrates are noodles, pasta, grains, veggies, fruits, milk and milk products. About fifty percent of the daily sugar intake is from processed foods. Some of these foods that contribute to invisible sugar are cakes, candies, cookies and carbonated beverages. Dietary fiber, an essential form of carbohydrate is seen in whole grains, cereals, veggies and fruits. Fiber is available in soluble and insoluble forms, based on their solubility in water. Dairy products are also a good source of carbohydrate, besides protein. About sixty percent of the daily calories should be contributed by carbohydrates. Increase in high quality carbs is done by intake of milk.

Low carbohydrates diet foods menu that people follow for weight loss are South beach diet, Atkins diet and so on. Low glycaemic index carbohydrates are helpful. They prevent the sudden and sharp increase in the blood glucose levels. High glycaemic index foods result in a sharp increase, thereby resulting in a number of complications. Certain foods that fail to have effect on your glycaemic index are broccoli, cucumber, scallions, green beans, collards, cauliflower, tomatoes, egg plant, alfalfa sprouts, onion, celery, turnips, pepper, carrot, mushrooms and so on. These foods are 'free foods' that are of great help and fail to form a part of carbohydrates diet foods menu.

Carbohydrates are found in most of the foods in varying amounts. The type of carbohydrates will also vary in different food items. There are mainly two types of carbohydrates 1) simple carbohydrates and 2) complex carbohydrates. Simple carbohydrates foods can be easily digested in the body and can give instant energy these are found in foods like white sugar, white bread, white pasta, white flour and fruits and fruit juices. On the other hand complex carbohydrates would need some time to get digested as these are mainly unrefined foods which have fiber and other nutrients retained. Refined and processed food like white rice would have more simple carbohydrates as the fiber and other nutrients are lost in the polishing and refining process to certain extent.

Common examples of complex carbohydrates would include whole cereals like wheat, oats, whole grains like brown rice, starchy foods like potato, yam, sweet potato, tapioca and other vegetables, pulses and legumes. Carbohydrates in different foods are broken down in the body by the digestive system and enzymes to produce glucose. This glucose with the help of insulin from the pancreas is made available for each cell as a source of energy. Glucose is the main source of fuel for the brain and it is often known as 'brain food'.