In This Webinar
- What are carbohydrates?
- Types of carbohydrates
- Effect of carbohydrates on weight and health
- How many carbs are best?
- Strategies for optimizing carbohydrates in your routine
Carbohydrates Are Macronutrients - Sources of Calories in Food
The main macronutrients are fat, protein, and carbohydrates.
Carbohydrates & Macronutrients
Carbohydrates (“Carbs”) – Macronutrients Contribute Calories
| Macronutrient |
Energy Density |
Common Food Sources |
| Carbohydrates |
4 calories per gram |
Grains/grain products, fruit, beans, starchy vegetables, sugar-sweetened foods and beverages, milk/yogurt |
| Protein |
4 calories per gram |
Fish, eggs, beans, nuts, peanuts, chicken, beef, pork, turkey, soybeans, tofu, dairy |
| Fat |
9 calories per gram |
Butter, oil, avocado, nuts, peanuts, seeds, fatty fish |
Food Sources of Carbohydrates Are Varied
Some are more nutritious than others. Some come with nutrients like fiber, water, protein, or healthy fats. Others carry excess saturated fats and added sugars.
Carbohydrates & Macronutrients
Carbohydrates (“Carbs”) – Macronutrients Contribute Calories
| Macronutrient |
Energy Density |
Common Food Sources |
| Carbohydrates |
4 calories per gram |
Grains/grain products, fruit, beans, starchy vegetables, sugar-sweetened foods and beverages, milk/yogurt |
| Protein |
4 calories per gram |
Fish, eggs, beans, nuts, peanuts, chicken, beef, pork, turkey, soybeans, tofu, dairy |
| Fat |
9 calories per gram |
Butter, oil, avocado, nuts, peanuts, seeds, fatty fish |
Types of Carbohydrates in Food
Types of Carbohydrates in Food
Types of Carbohydrates in Food
| Type of Carbohydrate |
Key Points |
Food Sources |
| Sugars |
- 4 calories per gram
- Small units broken down quickly
- Types: glucose, fructose, sucrose (table sugar)
- Raises blood sugar
|
Sodas, sweet tea, coffee drinks, candy, desserts, breakfast pastries, sweet cereals, flavored yogurt, and oatmeal |
| Starches |
- 4 calories per gram
- "Complex carbs" (long chains of glucose)
- Some digest faster than others
- Raises blood sugar
|
Whole and refined grain products, potatoes, other starchy vegetables (yams, peas, corn, acorn squash) |
| Dietary Fiber |
- 0–2 calories per gram
- Not fully digested by the body
- Digested by gut bacteria
- Supports weight, digestion, blood sugar, cholesterol, and blood pressure
|
Whole-grain products, vegetables, fruit, beans, nuts, seeds |
How Do Carbohydrates Affect Weight and Blood Sugar?
Weight and blood sugar are important for chronic health.
Weight and Carbohydrates
High-carb foods are often high in calories. Processed high-carb foods can be high in calories and not very filling. Consider a cookie with carbohydrates from sugar and flour, and fat from butter. It’s calorie-dense and low in filling nutrients like fiber, water, and protein.
Blood Sugar and Carbohydrates
Sugars and starches raise blood sugar. They raise blood sugar even faster if you don’t eat them with a source of fiber, protein, and/or healthy fat. Frequent sudden and high blood sugar spikes raise diabetes risk Drops in blood sugar can cause hunger and cravings for starch.
In addition, high-carb foods with a high glycemic index can lead to hunger soon after eating.
Are Carbohydrates Good? Are Carbohydrates Bad?
Carbs can have…
- Antioxidants
- Fiber
- Vitamins
- Minerals
Less Processed Carbohydrates and Health Benefits
Types of Less Processed Carbohydrates & Health Benefits
| Types of Less Processed Carbohydrates |
Linked to Lower Risk For… |
- Whole grains (brown rice, whole-wheat pasta and bread, whole-grain cereal, oatmeal)
- Fruit (fresh, frozen)
- Legumes (beans, split peas, lentils)
- Reduced-fat dairy (milk, yogurt)
|
- Diabetes
- Cardiovascular disease
- Colorectal cancer
- Gastrointestinal conditions
- Overweight
|
Carbs can be…
- High in calories and solid fats
- Low in essential nutrients
Processed Carbohydrates and Health Risks
Types of More Processed Carbohydrates & Health Risks
| Types of More Processed Carbohydrates |
Linked to Higher Risk For… |
- Refined starches
- Sugar-sweetened foods
- Sugar-sweetened beverages
- Potatoes (especially fried, prepared with fat)
|
- Diabetes
- Cardiovascular disease
- Colorectal cancer
- Weight gain
- Dental caries
- Fatty liver disease (NAFLD)
|
What’s A Serving of Carbohydrates?
A “serving size” of carbohydrates is the amount of food that contains 15 grams of carbohydrates. Here are some examples.
Carbohydrate Portion Sizes
Common Carbohydrate Serving Sizes
| Food Category |
Serving Sizes |
| Grains |
- 1 slice bread, ½ English muffin, or 1 corn tortilla
- ½ cup cooked oatmeal, rice, pasta, or barley
- 1 cup puffed cereal
- ½ ounce pretzels
|
| Fruit |
- 1 small apple, pear, orange, or peach
- 1 cup cut melon or strawberries
- 2 apricots, plums, or tangerines
- ¾ cup grapes or blueberries
|
| Starchy Vegetables |
- ½ cup corn or peas
- ¾ cup acorn or butternut squash
- ½ cup sweet potatoes or potatoes
|
How Many Carbohydrates Per Day? Here’s a Look!
The average American gets 46% of calories from carbohydrates, or about 250 grams per day. Here are some other numbers.
- Daily Value (DV): at least 130 grams per day
- Dietary Guidelines and acceptable macronutrient distribution range (AMDR) (the amount that has been shown to help provide an adequate diet and manage weight long-term): 45-65% of total calories
- Elite endurance athletes: 70% or more
- Moderately low-carb: about 40% or less
- Keto or very low-carb: about 5 to 10% of total calories, or 20 to 50 grams of carbs per day. Be sure to ask your doctor before going on any diet, especially an extreme one!
How Many Carbohydrates Should You Have to Prevent Diabetes?
Goals are to lose weight and reduce the severity and frequency of insulin spikes. Research says…
- Moderately low-carb can be good for weight and blood sugar
- Keto has unknown long-term effects on health and weight
- Consumption of whole grains is linked to lower risk for diabetes.
The right amount of carbohydrates for YOU is the amount that can be sustainable and healthy for YOU! Consider…
- Life fits in: You can enjoy special occasions and you can find foods on your plan wherever you go
- Foods you enjoy: So you don’t feel deprived!
- Foods are healthy: A low-carb diet could be high in nutrients with foods like olive oil, egg whites, and fish, or low in nutrients with foods like bacon, steak, and butter. And, a high-carb diet could be high in nutrients with foods like oatmeal, yams, and fruit, or low in nutrients with foods like French fries, white bread, and soda.
Low-Carb Diets and Prediabetes Tips
- Stay full - non-starchy vegetables and lean proteins can help you stay full without many carbohydrates
- Watch fats - fats like olive oil, avocados, nuts, seeds, and canola oil can support heart health and metabolic health
- Think long-term - A sustainable plan is enjoyable and has foods you can get anywhere and enjoy with other people
Ask your doctor what a good carb plan is for you!
Tip: Shift portions and macronutrients
Swap protein for carbs
- Egg and vegetable scramble instead waffles
- Cottage cheese, PB, or yogurt instead of syrup on pancakes
- String cheese, edamame, or nuts instead of crackers or chips
Have lower-carb or healthier snacks
- Popcorn, whole-grain crackers, or fruit instead of chips or pretzels
- Vegetables or whole-grain crackers with guacamole, salsa, or bean dip instead of chips and creamy dip
Shift portions to reduce calories and carbs
- Fill your bowl with less granola and more fruit and almond milk
- Have less pasta and more vegetable noodles, marinara sauce, and/or chicken and shrimp
Reduce added sugars
- Water or sparkling water instead of soda, fruit drinks, sports drinks
- Black coffee or with a splash of milk, unsweetened tea
- Plain yogurt, regular oatmeal
- Unsweetened frozen fruit, unsweetened applesauce
- Add cinnamon or fruit to yogurt, cottage cheese, and oatmeal
- Use banana or ripe pear on peanut butter sandwiches instead of jam
- Try small servings of cheese, peanut butter, and nuts for treats
Add non-starchy vegetables and choose higher-fiber carbohydrates
- Side dishes: side green salad, side of vegetables
- Swap for high-carb sides: riced cauliflower for rice, vegetable noodles for pasta, mashed cauliflower for mashed potatoes
- Whole grains instead of refined bread, cereal, pasta, rice
After This Webinar…
- Are your portion sizes on track?
- Are there swaps you can make to get more fiber or protein from carbs?
- How can you fit carbohydrates into balanced and filling meals?
