Best Driver Jobs

January 2013

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On The Road To Health By Ann Marie Coppen PhD, FNP. Nurse Practioner What are the different types of carbs? Which carbs are good and which are bad? Foods that contain carbohydrates raise blood glucose. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels in your target range. Did you know there are three main types of carbohydrate? There are • Starches (also known as complex carbohydrates) • Sugars • Fiber On the nutrition label, the term "total carbohydrate" includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting. Starch Foods high in starch include: • Starchy vegetables like peas, corn, lima beans, and potatoes • Dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas • Grains like oats, barley, and rice. The grain group can be broken down even further into whole grain or refined grain. A grain, let's take wheat for example, contains three parts: • Bran – the outer shell of the grain that provides the most fiber plus B Vitamins and minerals • Germ – the middle layer that is packed with nutrients like Vitamin E • Endosperm – the soft center of the grain that contains the starch If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains. Sugar Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate. There are two main types of sugar: • naturally occurring sugars such as those in milk or fruit • added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie On the nutrition facts label, the number of sugar grams includes both added and natural sugars. On the nutrition label you may see sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose. Let's Get The Conversation Rolling For a personal response to your health question, Ask Ann Marie at Selected questions will be featured in future columns. 74 January 2013 road to health 0113.indd 1 BestDriverJOBS 12/6/12 10:07 AM

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