10/08/2020
Get to know your carbs!
Carbs are made up of three forms.
Starches, sugars, and fiber.
Try to target whole, minimally processed carbohydrate foods. If you’re using the Plate Method, foods in this category should make up about a quarter of your plate. Foods high in starch include:
*Starchy vegetables like corn, winter squash and potatoes
*Legumes and pulses including lentils, beans (like kidney beans, pinto beans and black beans) and peas (think split peas and black-eyed peas)
*Grains including foods made from wheat like noodles, bread and crackers, as well as oats, barley, rice and others
*Whole grains are just that, the whole plant that has been harvested and dried with little processing. They provide fiber as well as essential vitamins including B and E and other minerals needed for optimal health.
Sugar is another source of carbs. There are two main types:
Naturally occurring sugars like those in milk or fruit
Added sugars, which are added during processing, like in regular soda, sweets and baked goods.
Fiber comes from plant-based foods, including fruits, vegetables and whole intact grains. Fiber acts like your body’s natural scrub brush—it passes through your digestive tract, carrying a lot of bad stuff out with it. It also keeps us feeling full, and helps lower cholesterol. Those aren’t the only benefits: eating foods higher in fiber can also improve your digestion, help you manage your blood sugar and reduce your risk of heart disease.
