Hi, Today I am going to share with you very interesting information about carbohydrates. I'll talk about the 5 examples of carbohydrate-containing foods and their carbohydrate types or sources:
1-
Apple
2-
Banana
3-
Blueberries
4- Milk Chocolate
5- Cookies
Apple:
Carbs
in apples
Apples are mainly composed of carbs and water. They have a good amount of simple sugars such as glucose, fructose, and sucrose.
Despite
their high carb and sugar contents, their glycemic index (GI) is low, ranging
from 29 to 44.
The Glycemic Index (GI) tells us that after eating food how carbohydrate food affects the rise of blood sugar level. Low values are related to various health benefits.
Because of their high fiber and polyphenol counts, fruits often have a low GI
score.
The fiber in Apple:
Apples are very rich
in fiber. A portion of their fiber comes from soluble fibers called
pectin. Soluble fiber is associated with many health benefits,
partly because it nourishes the friendly bacteria in our gut.
Fiber may also help improve fullness and cause
weight loss while lowering blood sugar levels and increasing digestive function.
Banana:
Bananas
are among the world’s most popular fruits.
They
are made up of about 23% carbs, either in the form of starches or sugars.
Green and unripe bananas have a high amount of starch in them, this starch turns into natural sugar as the bananas ripen and change the color of bananas into yellow in this process.
Unripe
bananas also have decent amounts of resistant starch and pectin, both
of which support digestive health and feed friendly gut bacteria.
What is a
banana made of?
- Protein (1g, 4 kcal) (5%)
- Fiber (3g, 12 kcal) (12%)
- Starch (6g, 24kcal) (25%)
- Fructose (7g, 28kcal) (27%)
- Glucose (8g, 32kcal) (28%)
- Fat (0.3g, 3kcal) (3%)
1 medium-size
banana contains 105 calories
Blueberries:
Blueberries primarily contains 14% carbs, 84% water, and small amounts of fat and protein.
Simple sugars like Glucose and fructose are the main source of carbs but blueberries also consist of some fibers.
The glycemic index score for blueberries is 53. As the GI scores for blueberries are low, blueberries should not cause a major rise in blood sugar and tend to safe for people with diabetes.
Fiber
Dietary fiber plays an important role in our healthy diet and also protects us from various diseases. Soluble fiber is present in blueberries.
We get 3.6 grams of fiber from one cup (148 grams) of blueberries. Blueberries contain 16% of carb content in the form of fiber.
Milk chocolate:
Milk
Chocolate is generally made by mixing cow’s milk with cocoa and sweeteners like sugar or
high-fructose corn syrup.
It has a high level of carbs and calories in it than unsweetened milk but otherwise, it contains
similar levels of nutrients.
Most
varieties of chocolate are high in sugar and therefore high in carbohydrates. A
single serving of chocolate, sweet or dark, have 25 grams of
carbohydrates, out of which 20 are sugar.
Mostly
carbs found in milk chocolate come from added sugars. Nowadays, Some brands are using high-fructose corn syrup (HFCS), which is a
type of sweetener that has been related to obesity and diabetes.
Cookies:
The nutrition information given below for the cookies is provided by the USDA (United States Department of Agriculture) that one serving of Oreo cookies means (three cookies, 34g).
Calories: 160
Fat: 7g
Sodium: 135mg
Carbohydrates: 25g
Fiber: 1.2g
Sugars: 14g
Protein: 1g
Calories numbers in the cookies depending on the type of cookies we eat. for example, Oreo cookies, have about 53 calories per cookie. One medium-size cookie which contains about 7 grams of carbohydrate is the best choice.
Conclusion:
Carbohydrates have an important role in our daily meals. We have to know this fruitful knowledge and eat a healthy diet every day.
0 Comments