Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates, often called carbs, aren't all bad.
Because of their many health benefits, carbs have a rightful place in the diet. In fact, the body needs carbs to work well.
But some carbs can be better for you than others.
Understand more about carbohydrates and how to make healthy diet choices.
extra glucose is converted to fat.
Protecting against disease
Some evidence suggests that whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke.
Fiber may also protect against obesity, colon and rectal cancers, and type 2 diabetes. Fiber is also essential for optimal digestive health.
Controlling weight
Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight.
Their bulk and fiber content aids weight control by helping you feel full on fewer calories.
Despite what proponents of low-carb diets claim, few studies show that a diet rich in healthy carbs leads to weight gain or obesity.
Choose your carbohydrates wisely
Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs are equally good for you.
Here's how to make healthy carbohydrates work in a balanced diet:
Focus on eating fiber-rich fruits and vegetables.
Aim for whole fresh, frozen and canned fruits and vegetables without added sugar.
Or have measured portions of fruit juices and dried fruits, which are concentrated sources of natural sugar, but have more calories.
Whole fruits and vegetables have many health benefits. They add fiber, water and bulk, which help you feel fuller on fewer calories.
Choose whole grains. Whole grains are better sources than refined grains of fiber and other important nutrients, such as B vitamins.
Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber.
Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals.
Consider the low-fat versions to help limit calories and saturated fat.
And watch out for dairy products that have added sugar.
Eat more beans, peas and lentils. Beans, peas and lentils are among the most versatile and nutritious foods.
They are typically low in fat and high in folate, potassium, iron and magnesium. And they have useful fats and fiber.
They are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
Limit added sugars. Added sugar probably isn't harmful in small amounts. But there's no health benefit to having any amount of added sugar, such as in cookies and pastries.
The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar.
Eating or drinking too many foods with sugar can also cause you to take in more than the calories you need each day.
So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy.
These are high in calories but low in nutrition. Instead, select fruits, vegetables and whole grains.
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