CARBOHYDRATES
Carbohydrates are broken down into three major groups: sugars, starches, and fibers.
A) SUGARS
Sugar is a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink.
Sugars have long been used for enhancing the flavor and texture of food. Moreover, added sugars are basically a mixture of simple sugars such as glucose and fructose.
B) STARCHES
Starches, a combination of simple sugar molecules, which are the most common type of carbohydrates.
They are often found in cereals, vegetables, and fruit, with major contributions from flour, potatoes, and legumes (beans, peas).
C) FIBERS
Fibers are another group of carbs that can not be broken down and usually found in cellulose of plant-based foods such as grains, fruit, vegetables, nuts, and legumes.
Indeed, fibers are not an effective source of energy to the body, instead they function our metabolism and digestive system.
A) SUGARS
1.SUCROSE (TABLE SUGAR)
Most common type of sugar which is an integration of 50%glucose and 50% fructose.
2.HIGH-FRUCTOSE CORN SYRUP (HFCS)
Made from corn starches and combine with glucose and fructose.
3. AGAVE NECTAR
Agave nectar, or agave syrup, is produced from the agave plant with 70–90% fructose, and 10–30% glucose.
4.OTHER SUGARS WITH GLUCOSE AND FRUCTOSE
Beet sugar
Blackstrap molasses
Brown sugar
Buttered syrup
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut sugar
...
Confectioner's sugar (powdered sugar)
Date sugar
Demerara sugar
Evaporated cane juice
Florida crystals
Fruit juice
Fruit juice concentrate
Golden sugar
Golden syrup
Grape sugar
Honey
Icing sugar
...
Invert sugar
Maple syrup
Molasses
Muscovado sugar
Panela sugar
Raw sugar
Refiner's syrup
Sorghum syrup
Sucanat
Treacle sugar
Turbinado sugar
Yellow sugar
5.SUGARS WITH GLUCOSE ONLY
Barley malt
Brown rice syrup
Corn syrup
Corn syrup solids
Dextrin
Dextrose
Diastatic malt
Ethyl maltol
Glucose
Glucose solids
Lactose
Malt syrup
Maltodextrin
Maltose
Rice syrup
6.SUGARS WITH FRUCTOSE ONLY
Crystalline fructose
Fructose
7.OTHER SUGARS
D-ribose
Galactose
B) STARCHES
1.CORNMEAL (74%)
2. RICE KRISPIES CEREAL (72.1%)
3. PRETZELS (71.3%)
Food (ingredients) with a high level of starches
4.FLOURS (68–70%)
Millet Flour (70%)
Sorghum Flour (68%)
White Flour (68%)
5. SALTINE CRACKERS (67.8%)
6. OATS (57.9%)
7.WHOLE-WHEAT FLOUR (57.8%)
8. INSTANT NOODLES (56%)
Widely range in calories and nutrients dense
9.BREAD PRODUCTS
English Muffins (44.4%)
Bagels (43.6%)
White Bread (40.8%)
Tortillas (40.2%)
10.RICE (28.7%)
Arborio
Basmati
Brown
Jasmine
White
The content of starches will be lowered when rice is cooked from 63.6% to 28.7%
11. PASTA (26%)
Angel Hair (w/ Light tomato, olive oil, cream, butter, seafood)
Elbow Macaroni (Cheese, butter)
Penne (hunky tomato, meat, vegetable, cream)
Rigatoni (Chunky meat or vegetable, cream, cheese)
Spaghetti ( Tomato, pesto, meat, seafood)
Ziti (Light tomato, olive oil, cream, cheese)
Due to a process of pasta gelatinizes in heat and water, the level of starches in pasta drops from 62.5% to 26%
12.CORN
Sweet corn
Popcorn
Flour corn
Dent corn
Flint corn
Pod corn
13. POTATOES
Russet Potatoes
Red Potatoes
White Potatoes
Yellow Potatoes
Purple Potatoes
Fingerling Potatoes
Petite Potatoes
14.SHORTBREAD COOKIES (40.5%)
Widely range in calories and nutrients dense
C) FIBERS
1. IN FRUITS
Guava (1 cup): 9 grams
Raspberries (1 cup): 8 grams
Blackberries (1 cup): 7 grams
Pear: almost 6 grams
Mango: 5 grams
Blueberries (1 cup): 4 grams
Orange & banana: 3 grams
2. IN VEGETABLES
Avocado: 9 grams
Collard greens (1 cup cooked): 8 grams
Baked butternut squash cubes (1 cup): 7 grams
Artichoke hearts (1 cup): 5 grams
Cooked corn (1 cup): almost 4 grams
10 asparagus spears: 3 grams.
Broccoli(1 cup): 3 grams
3.IN NUTS
Almonds: 3.5 g of fiber per serving.
Peanuts: 3
Pistachios: 3 g
Pecans: 2.5 g
Walnuts: 2 g
Cashews: 1 g