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Good Carb/Bad Carb PDF Print E-mail
Do you love fresh soft hot dinner rolls?  Yes, we love refined carbohydrates, but do they love us?  What is a carbohydrate anyway?  Plants create carbohydrates by photosynthesis and use this energy source to support the growth of the plant.  A plant seed, the plant itself and the fruit from the plant are rich sources of “carbs.” In our diet, these energy sources come from plants in the form of sugars like sucrose (from sugar cane or beets), fructose (from fruits) and chains of sugars stuck together like those found in potatoes, rice, grains, and beans. The value of the carbohydrate is measured by the company it keeps.  Just like there are good and bad fats, there are “good” carbohydrates and “bad” carbohydrates.
“Bad” Carbohydrates- are those that have little or no nutritional value and carry a high glycemic load, resulting in quick and intense glucose spikes. These foods do not belong in a healthful diet. 
L      Anything containing High Fructose Corn Syrup, Corn Syrup or Added Fructose:  Carbonated beverages, Juices, Power drinks, Jellies, Sugar Candies,  etc.
L      Anything that is composed mostly of white flour:  Pastas, Breads, Cakes, cookies, etc. fondy called glue.
L      Anything that is composed mostly of white sugar:  You know this already!
L      Potatoes: Processed potatoes (fried, mashed, etc.) have a very high glycemic load.
L      Highly processed foods:  white rice, sugared cereals, boxed and packaged mixes, etc.
“Good” Carbohydrates- are nutrient dense and high in fiber resulting in a gradual healthy glucose increase.    These foods should be eaten daily. If  you have diabetes and require insulin these good carbohydrates should be measured. 
J        Vegetables:  Carbohydrates found in vegetables are the most nutrient dense of all.  You can enjoy most fresh vegetables without reservation.
J        Fruits:  Fresh fruits are also nutrient dense “carbs” but have natural fructose in them so must be limited.  3 servings per day is a good place to start.  Fresh is best.  Frozen is second and canned (in own juices-and rinsed) should be limited.  The more processing, the less healthful.  A serving is ½ cup canned, 1 cup cubed fresh or 1 small whole 
J      Beans are the seed of the plant.  They are rich in carbohydrates, protein, soluble fiber and minerals. 1 cup of cooked beans provides 30 grams of carbohydrate.
J      Whole Grains: The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the carbohydrates into glucose.  The result is a slower, lower rise in blood sugar and insulin levels.
 
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