Wellness Weekly

By Sandy Considine

Carbohydrates, I’m so over them. They are confusing to most because every diet tells you something different. Most don’t know why you’re not supposed to eat them, and most don’t know how to use them in their diet and are confused as to which carbs you eat with other carbs in food combinations. Enough already, let me simplify them for you.

Starch is a form of complex carbohydrate, meaning it’s composed of many units of sugar, according to the Mayo Clinic. And while you may generally consider sugar to be “unhealthy,” natural sources of starch are healthy.
You’ve heard the phrase, “Eat your vegetables!” and that includes starchy vegetables, too. Starchy veggies like corn and peas might pack in more carbs than non starchy veggies like leafy greens and broccoli, but they’re also filled with important nutrients like vitamins, fiber and antioxidants.

First off, to understand what starchy veggies are, you’ll have to know what starch is. Carbohydrates are the body’s main source of fuel and come in three main forms, including sugar, starch and fiber.

Starchy vegetables are also high in fiber, which can help promote healthy digestion and satiety, regulating your blood sugar levels. While starchy veggies are a great source of vital nutrients, you’ll want to limit your intake of them if you have diabetes since they can raise your blood sugar levels.

Starchy carbs tend to make us overeat, when you reduce your starchy carb intake, you reduce your overall calories, which results in weight loss. Carbs are a balancing act. I cannot see life without potatoes, they are a staple in my house but when I eat potatoes, I make sure I eat them with lots of greens like in a salad, salmon or other fish. Potatoes are an excellent part of a balanced diet because they are a great source of vitamin C, vitamin B6, folate, potassium and manganese. I never eat potatoes with another high in starch vegetables like corn. When you eat corn, think of it as a carbohydrate not a vegetable.

Corn is one of the most widely consumed cereal grains. It also has the highest starch content among whole vegetables.

Although it is a starchy vegetable, corn is very nutritious and a great addition to your diet. It is especially rich in fiber, as well as vitamins and minerals such as folate, phosphorus and potassium.

Combine your starchy vegetables with non-starchy vegetables like mushrooms, Brussel sprouts, all the greens, radishes, tomatoes, carrots, asparagus, cauliflower, broccoli, onions, etc. This is a win-win on nutrients and fiber.
Refined carbs are processed carbs. Processing them removes nutrients which people sometimes refer to as empty carbs or empty calories.

Refined carbs provide very few vitamins and minerals. The body processes refined carbs quickly, so they do not provide lasting energy, and they can cause a person’s blood sugar to spike. We all know refined carbs are pasta, bread, crackers, baked goods, snack food, candy and the list goes on and on. Limit this kind of carbohydrate as much as possible.

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:
•Naturally occurring sugars such as those in milk or fruit
•Added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie.

Fiber is a carbohydrate. It comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is an indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits of a diet high in fiber—such as a reduction in cholesterol levels.

SUMMARY: Eat starchy and non-starchy vegetables together, leaning towards more of the non-starchy, these are your complex carbohydrates. Limit foods made with “white” flour and highly processed food; these are your refined carbohydrates. Eat food with natural sugar like fresh fruit and milk, these are your simple carbohydrates.

Eat food high in fiber like beans, whole wheat bread and pasta, nuts, legumes, brown rice and oats. So, starch, sugar and fiber are your carbohydrates. Choose healthy carbs for a healthy body.

Please feel free to email on what you what to know about for a future article at sandra.considine@yahoo.com