Carbohydrates are widely distributed in nature, particularly in the vegetable kingdom. The main exception is lactose, the disaccharide that is found in milk and products made from it. Although glycogen is stored in muscle tissue, is found only in very small quantities in meat.
Carbohydrates are the most important energy available from the human body. Despite receiving strong criticism in the decade of 2000 and are often blamed for the epidemic of obesity in the United States, carbohydrates are an important part of a healthy diet for children and adults.
The two major types are:
Simple sugars (simple carbohydrates), such as fructose, glucose and lactose, and also found in nutritious whole fruits
Starches (complex carbohydrates) are found in foods such as vegetables rich in starch grains, rice, breads and cereals
Despite the recent fashion of reducing carbohydrates, the bottom line shows that not all foods containing carbohydrates are bad, whether they are complex carbohydrates like those found in grains, or simple carbohydrates, such as those found in fruit. If carbohydrates were really that bad, we would be in a serious problem, since most foods contain them. But, of course, some carbohydrate-rich foods are healthier than others.
Some healthy sources of carbohydrates include:
- grains
- brown rice
- integral breads
- fruits
- vegetables
- Low fat milk and its derivatives
When a person wants to lose weight, or maintain it, we must know what are good sources of carbohydrates in foods and continue to limit their consumption. Below there is a chart with the most common sources of carbohydrates in food. You should be aware that dietary fiber is an indigestible carbohydrate type, ie, when consumed it is not digested and this means that it has advantages, non nutritional and nutrition-related mechanical functions of absorption and enhancement of gastrointestinal flora . Recent studies show that thin people eat food with higher fiber content, fiber also lowers cholesterol and prevents some cancers.
| Carbohidrate Content | Fiber Content | ||
| Non-sugary foods | Cooked legumes | Beans 22.8%, Lentils 20%, Chickpeas 27.4% | Beans 7.4%, Lentils 7.9%, Chickpeas 7.6% |
| Cooked Grains | White Rice 28%, integral rice 23%, Wheat 14%, Oatmeal 12%, Corn 25% | White rice 0.4%, Brown Rice 1.8%, Wheat 1.6%, Oatmeal 1.7%, Corn 2.7% | |
| Roots and Tubers | Potato without skin 23%, Potato with skin 17%, sweet potato 20%, Cassava 39% | Potato without skin 1.8%, Potato with skin 3.3%, Sweet Potato 3%, Cassava 1% | |
| Sugary Foods | Fruits | Bananas 24%, grapes 18%, Mango 16%, Pineapple 13%, Orange 105, Strawberries 9% | Bananas 0.5%, Grapes 0.3%, Mango 1%, Pineapple 1.4%, Orange 0.4%, Strawberries 1.4% |
| Sugars | Sugar 100%, Brown Sugar 100%, Honey 95%, syrups 72% | Sugar, Brown Sugar 0%, Honey 0.1%, Syrups 0.4% |
Tags: carbohidrates, Diet, Weight
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