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Check out the "Fine Print"

Nutrition labels make it straightforward to identify added sugar, a source of simple carbohydrates that you should avoid. Simply check for terms ending in "ose." Sucrose is the chemical term for table sugar. Fructose, dextrose, and maltose are some of the other names you could come across. The higher they are on the ingredient list, the more sugar is added to the product.

 

Simply avoid simple carbohydrates?

It's not quite that simple. True, foods that have been processed with added sugars aren't always the healthiest option. Simple carbohydrates, on the other hand, are found in some foods that are part of a healthy diet. Lactose, or milk sugar, is found in most milk and other dairy products.

 

Which Rice Should I Use?

"White rice or brown rice?" the restaurant asks when you order Chinese food. Which one should you pick? White rice is a "refined" grain, which means it has lost certain critical elements, such as fiber, during processing. Brown rice, on the other hand, is a complete grain and an excellent source of complex carbohydrates.

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Try These Great Grains

Perhaps you've heard of quinoa, a South American whole grain. Other whole grains that are new to you are becoming more commonly available, and they can be an excellent source of complex carbohydrates in your diet. Millet, a mainstay of Africa and Asia, bulgur, a Middle Eastern grain, and triticale, a wheat-rye hybrid, are among the grains to hunt for.

 

An Unguilty Pleasure

It may appear to be too good to be true, yet popcorn is a complete grain. It contains complex carbohydrates and fiber. Air-popped popcorn is the healthiest option because it contains no added oil or salt. Instead, use your preferred dry herbs and spices to season it.


Bring it on, Beans!

They're a good source of complex carbohydrates. Beans, whether kidney, white, black, pinto, or garbanzo, are high in fiber. Consider picking up some lentils or split peas while you're in the grocery store, as another source of complex carbohydrates.

With Caution, Sweeten

If you're not cautious about what you put in your hot drink or on your cereal, you might easily accumulate simple carbohydrates. Brown sugar, maple syrup, honey, and molasses should be used sparingly. Also, avoid using sweeteners with exotic names like turbinado and agave nectar. They're also high in simple carbohydrates. Many of the meals you associate with fall are rich in complex carbohydrates. Sweet potatoes, squash, and pumpkin are examples of starchy vegetables.

 

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Be Careful What You Drink

That cola you're drinking could be a hidden source of simple carbohydrates. Non-diet sodas frequently include a sweetener, such as high-fructose corn syrup. It's frequently featured as one of the first ingredients on the nutrition label. A 12-ounce can of normal soda has 39 grams of carbohydrates, all of which come from sugar.

 

How about some fruit?

They're sweet, therefore they must include simple carbohydrates, right? True, but they're still a nutritious option. They include fiber, which aids in the gradual breakdown of sugar. In addition, most are high in minerals including vitamin C and potassium. Fruits with edible skins, such as pears, apples, and berries, are particularly high in fiber.

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Learn More About Bread

Does your bread include the beneficial complex carbohydrates? It is dependent on the grain used in its production. Look for bread that has full grains. Top selections include barley, rye, oats, and whole wheat.

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