The best way to eat carbohydrates is in
the form of fresh whole fruits and vegetables
and whole grains, including brown rice, whole-wheat
pastas and flours, whole grains and whole-grain
breads. In addition, eating vegetables raw or
lightly cooked is the optimum way to preserve
their vitamin content. Frozen produce ranks
second in terms of nutrients. Canned vegetables
are the least nutritious and often contain added
sweeteners and chemicals, Fresh juices are high
in vitamins, but much of the fiber is lost in the
manufacturing process.
Cookies, candy, cakes,
and soft drinks are expected to contain sweetening.
Although sugar provides calories, it has no
nutritional value.
During digestion, carbohydrates are broken down
into their constituent monosaccharides so that
they can be taken into the blood-stream. Eventually,
all sugars are converted into glucose.
Because
complex carbohydrates take up to four hours to be
digested and absorbed into the bloodstream, meals
that include high-starch foods such as bread,
potatoes, rice and vegetables keep blood sugar
levels constant and energy levels high.
