Healthy eating tip 6: Eat healthy carbs and whole grains
Choose healthy carbohydrates and
fiber sources, especially whole grains, for long-lasting energy. Whole grains
are rich in phytochemicals and antioxidants, which help to protect against
coronary heart disease, certain cancers, and diabetes.
What are healthy carbs and unhealthy carbs?
Healthy carbs (or good carbs) include whole grains, beans, fruits,
and vegetables. Healthy carbs are digested slowly, helping you feel full longer
and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar,
and white rice that have been stripped of all bran, fiber, and nutrients. They
digest quickly and cause spikes in blood sugar levels and energy.
Tips for eating more healthy carbs
- Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet,
quinoa, and barley.
- Make sure you're really getting whole grains. Check for the Whole Grain Stamps that distinguish
between partial whole grain and 100% whole grain.
- Try mixing grains as a first step to switching to whole
grains. If whole grains like brown rice
and whole wheat pasta don’t sound good at first, start by mixing what you
normally use with the whole grains. You can gradually increase the whole
grain to 100%.
Avoid: Refined foods such as breads, pastas, and breakfast
cereals that are not whole grain.
