Carbohydrate Foods

By: Roz Burnham, Certified Nutritionist.

All carbohydrate foods supply 4 calories per gram

Carbohydrates are found in fruits, vegetables, cereals, grains, and legumes.

The function of carbohydrates is to supply readily available energy. 

There are two types of carbohydrates:  complex and refined.

Foods in their natural whole state are complex and are more slowly broken down into glucose.  These include whole grains, whole fruits and vegetables with their fiber and nutrients intact. Example: whole grain bread, apples, oranges and other non-processed fruits, veggies and grains.

 Highly processed foods are Refined.  The nutrients and fiber have been removed allowing the food to be rapidly broken down into blood glucose.

Refined carbohydrates cause a rapid rise in blood sugar and trigger a rapid release of insulin. This converts these foods to fat storage before they can be burned for energy.

These refined carbohydrates should be avoided:

  Sugar, candy, syrup, ice cream, soft drinks, fruit juices, french fries, popcorn, rice cakes, white rice, pancakes, waffles, pop tarts, instant cereals, breakfast bars, instant breakfast drinks, jams, jellies, donuts, pastries, cakes, cookies, pie, sweet fruits like bananas, watermelon, dried fruits and fruit bars.

These refined foods upset your blood sugar and promote stronger sugar cravings, mood swings, excessive thirst and urination, fatigue, weight gain, and slow metabolism. They promote inflammation, diabetes, hypoglycemia and cardiovascular disease.