Carbohydrates Questions (12 questions)
Q. True or false: if something is low in carbs, then it must be low in calories.
A.False. For example, 3 oz. of salmon has 0 grams of carbohydrates but contains 10 grams of fat and 175 calories. Another example is two scrambled eggs which have 2 grams of carbohydrates, 14 grams of fat and 200 calories. Three slices of bacon contain a trace of carbohydrates, 9 grams of fat, and 130 calories.
A."Net carbs" is a term developed in reference to "low carb" diets. You also may see the term impact or effective carb. These terms were created with the understanding that not all carbohydrates behave the same way in your body. Some carbohydrates, such as sugar, cause a measurable impact on your blood sugar (the "spike") while other carbs, such as fiber and sugar alcohols, have a reduced effect on blood sugar.
Q. How many carbs should I have in a day?
A.Most health experts recommend 45-65 % of your daily calories should come from carbohydrates. Most of the carbohydrates should be complex carbs rather than simple carbs like sugar. Nutrient-rich foods (grain products, fruits, vegetables, legumes and milk) are best since they supply vitamins, minerals and fiber.
Please note: it is recommended that diabetics consult with a registered dietitian for assistance in meal planning using carbohydrate counting or exchange lists.
Q. Are all "whole grains" created equal? Is there are nutritional difference between eating whole grain rice, wheat, oats, etc? Also, what should I look for in a loaf of bread to get the value of whole grains?
A.Whole grains are the preferred type of carb because they are packed with all the nutrition of the entire grain seed. Whole grains are great sources of complex carbohydrates, fiber, numerous vitamins and minerals as well as phytochemicals and antioxidants.
There is no difference other than taste and fiber amounts between different whole grains.
Some whole grains may have more dietary fiber than others but they are all good sources of fiber.
It is important to read the ingredient statement when selecting your breads.The ingredient statement will use the word "whole" in front of the name of the grain. It should state whole wheat flour if you are looking for whole wheat bread.
A.Yes! Besides providing energy, foods containing complex or good carbohydrates are typically packed with vitamins, minerals, fiber and phytochemicals. Carbs fuel our muscles and brain, and supply the energy for essential body functions like breathing and heartbeat. Without enough carbs in our diet, our body has to rely on alternate, less efficient energy pathways that can leave us weak, tired and light-headed.
Healthy carbohydrate choices are dried beans, peas, and lentils; whole grain breads, cereals, and crackers; and fruits and vegetables.