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Nutrition Information on Carbohydrates

All carbohydrates are not created equal. Diabetics are encouraged to watch their carbohydrate intake in order to regulate their blood sugar. There are three types of carbohydrates: starch, sugar and fiber. On nutritional labels, the term "total carbohydrate" count includes all three of these.

  1. Function

    • Carbohydrates are our primary source of energy for total body functions. They are broken down into fuel for muscles and cells. According to a Boston researcher's report in 1996, people who increased their fiber intake from 12 grams per day to 28 grams per day had 41% fewer heart attacks. The American Dietetic Association recommends Americans consume between 25 to 35 grams per day of fiber and limit sugar intake.

    Starch

    • Starch is also known as a complex carbohydrate. Some of the vegetables that fall into this category are peas, corn, beans and potatoes as well as dried beans, lentils and black eyed peas. Grains such as oats, barley, rice are included, which in turn are used to make pasta, bread and crackers. Enriched flour is actually a refined grain, which does not have the food value that a whole grain possesses. Foods in their natural state, such as brown rice ,compared to refined white rice possess more vitamins, minerals and fiber.

    Sugar

    • Sugar also falls into the carbohydrate category. It is often referred to as a simple or fast-acting carbohydrate. There are two types of sugar--one is natural and found in fruit or milk products. The other sugar is processed, including corn syrup or brown sugar, and is added to cookies, crackers and many baked goods. Your best defense for keeping your sugar intake low is to read all food labels carefully.

    Fiber

    • Fiber is derived only from plant foods.There is no fiber in eggs, milk, poultry, fish or dairy products . Always buy products that contain "whole grains" to get your highest fiber count. Foods that are high in dietary fiber contain many vitamins, minerals and antioxidants. These antioxidants could protect against many age-related chronic illnesses such as macular degeneration, cataracts, certain types of cancer and even aging skin.

    Insoluble Fiber

    • The main benefit of insoluble fiber is that it keeps foods moving through the colon to reduce the time that toxic substances remain in the digestive tract. Some of these foods are green beans, dark leafy green vegetables, cabbage. fruit skins, whole grain products, corn bran, seeds and nuts.

    Soluble fiber

    • Soluble fiber delays food from passing from the stomach, resulting in uniform absorption of carbohydrates. It also binds cholesterol for elimination. Some soluble fiber foods includes oats, oat bran, barley, flax seed, apples, oranges, strawberries, bananas and legumes.

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