Good Carbs, Bad Carbs–Do You Know the Difference?
April 8, 2016 | Dr. Eva Norman
According to the 2015-2020 Dietary Guidelines for Americans, you should get at least 50% of your daily carbohydrate intake from whole grains.1 A whole grain consists of a grain that includes the bran, germ and endosperm (the whole grain). Refined grains have been processed and stripped of the bran and the germ.2
Examples of whole grains verses refined grains are listed below:
Whole grain carbs:3
- Brown rice
- Oats
- Quinoa
- Whole wheat
- Farro
- Spelt
- Corn
- Rye
Refined grain carbs:3
- Cookies
- Cake
- Refined/enriched cereals
- Bagels
- White bread
- White rolls
Overall, protein and carbohydrates contain 4 calories per gram, whereas alcohol has 7 calories per gram. Fats contain 9 calories per gram. It is recommended that on a 2,000 calorie daily intake, 6 ounces should be from grains. That breaks down to 3 ounces or less from refined grains.1
Whole grains are a form of complex carbohydrates and refined grains are made up of processed simple carbohydrates. Simple carbohydrates are digested into the body faster and generally have less nutritional value. By choosing grains that are complex carbohydrates, they can give you better health benefits over refined grains that are simple carbohydrates.4 Please remember in conjunction with healthy eating patterns, to incorporate physical activity into your daily regimen.
If you are in need of preventive or rehabilitative physical therapy, occupational therapy, speech therapy, or help with nutrition, do not hesitate to contact us.
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References
1 Dietary Guidelines for Americans 2015-2020 Eighth Edition. http://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
Accessed on April 6, 2016.
2 Definition of Whole Grains.http://wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains Accessed on April 6, 2016.
3 A Closer Look Inside Healthy Eating Patterns. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/ Accessed on April 6, 2016.
4 List of Whole-Grain Carbs. http://www.livestrong.com/article/36134-list-wholegrain-carbs/ Accessed on April 6, 2016.