Choosing Healthy Carbs

It is not surprising that the best choices of carbohydrates are whole grains, fruits, vegetables, and beans. In addition to providing necessaryglucose for the brain, these foods are packed with other important nutrients, including vitamins, minerals, fiber, phytochemicals, and antioxidants.

It is also common sense to limit refined carbohydrates and foods with added sugars, such as white bread, white rice, sugary beverages, pastries and desserts. The glycemic index of a meal can be improved by adding foods high in fiber, such as vegetables and beans to high GI foods such as white rice. A good rule is to choose grains with at least three grams of fiber per serving. Look for products with the terms whole grain and 100% whole wheat/grain. Try replacing potatoes, white rice, white pasta and white bread with beans, brown rice, whole grain pasta and breads, and grains such as quinoa and amaranth.

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