- October 26th, 2020
- in Uncategorized
Katie Hamner, UA CPD Student
Simple carbohydrates are a kind of sugar that is quickly metabolized for energy. Complex carbohydrates are sugars that take longer to digest; therefore, they keep you satisfied longer. Both simple and complex carbohydrates can be found in fruit, vegetables, whole grains, beans, and peas. These foods also provide essential components to the diet such as fiber, vitamins, and minerals. Simple carbohydrates in candy, sodas, table sugar, and syrups do not have vitamins and minerals, and only provide calories.
- Fruit Juice vs. Whole Fruit
Certain kinds of fruit juices contain a high amount of added sugar. In fact, fruit juice and regular soda are very similar in their sugar content. Simple sugar creates empty calories that do not contribute any other nutrients. Whole fruit, on the other hand, has potassium, vitamin C, folate, as well as dietary fiber to help keep you full. Choose whole fruit over fruit juice for these reasons in order to prevent weight gain and to reduce the risk of certain diseases.
- White Rice vs. Steel Cut Oats
White rice is a starch that has been refined and many of its nutrients removed during processing. For this reason, white rice is a source of empty calories. Steel cut oats are a great source of fiber, iron, and protein. Oats are whole grains, complex carbohydrates, and a low glycemic index food. Choosing to eat steel cut oats for breakfast will help sustain your energy level throughout the day. However, something this healthy and delicious should not be limited to breakfast. Check out the link below for savory oatmeal recipes or replace rice in any recipe with steel cut oats.
- Coffee Creamer vs. Low-Fat Milk
The typical American diet is deficient in vitamin D and calcium. We mainly get these nutrients from dairy. However, sources of these nutrients in dairy products such as coffee creamers, whole milk, and half-and-half are also high in fat and added sugar. Low-fat dairy is the best source of these essential nutrients and contains only natural sugar from lactose. If you like flavor in your morning cup of joe, then skip the flavored creamer and try cinnamon, nutmeg, or cardamon.