There are two different kinds of carbohydrates: refined carbohydrates and complex carbohydrates. Refined carbohydrates are the starches and sugars obtained from plants by mechanically stripping them of their outer layers. These outer layers contain most of the plant’s vitamins, minerals, protein and fiber. Refined carbs have very little nutritional value. Foods made from refined carbs that should be avoided include white bread, sugary cereals, white flour, candy, sugar containing soft drinks, crackers, pretzels, and pastries. Complex carbs are unrefined, they are “whole”. This usually means they have a fair amount of fiber. Larger amounts of fiber in a food suggests that it is a complex or “good” carbohydrate. Good carbs are digested slowly by the body. Complex carbs include whole grains (whole wheat, oatmeal, brown rice, rye, barley), fruits and vegetables. These unprocessed/complex carbohydrates, especially fruits and vegetables, are exceptionally health promoting. Every meal should include a piece of fruit or vegetable. Both should also be consumed as snacks. Large amounts of fruits and vegetables can help prevent cardiovascular disease, diabetes and also many types of cancer including breast and colorectal cancer.
