Skip to main content Skip to home page

Your Health Blog

    Carbohydrates:  Friend or Foe?

    Deaconess Weight Loss Solutions 03/17/2023
    What is a carbohydrate?

    A macronutrient our bodies use for energy
    • Every cell in the body depends on carbohydrates to provide energy for proper functioning, even the brain.
    • Carbohydrates provide energy for ADLs and exercise.

    Sources of carbohydrates:
    • Grains and grain products:  oatmeal, bread, cereal, rice, crackers, pasta, etc.
    • Fruit:  oranges, apples, melons, grapes, peaches, pears, bananas, berries, etc.
    • Vegetables:  potatoes, corn, peas, carrots, broccoli, squash, etc.
    • Beans and legumes:  lentils, chickpeas, black beans, kidney beans, etc.
    • Dairy products:  milk, yogurt, ice cream, frozen yogurt, etc.
    • Sugars:  table sugar, honey, candy, baked goods, etc.

    • Some fruits and vegetables have more carbohydrates than others, such as bananas and grapes for fruits and then potatoes, corn and peas for vegetables.
    • Try choosing more of the whole grain products such as whole wheat bread, whole grain pasta, brown or wild rice and plain oatmeal for more nutrients.
    • Limit consumption of Refined Carbohydrates which are foods that have been highly processed such as white rice, white bread, all-purpose flour, most sweets and processed foods.
    • Follow portion sizes of carbohydrates to avoid taking in excess amounts that may not be needed for you.

    Portion Sizes:  1 portion size= 15 grams carbohydrates
    • ½ cup pasta or rice
    • ½ cup cooked potatoes, peas and corn
    • 1 slice bread or 2 slices low carb bread
    • ½ cup canned fruit or frozen fruit unsweetened
    • ½ large banana (4 inch banana)
    • ½ bun or 1 low carb bun
Top Back to top