Feed Scarborough Presents: The Power Fuel of Carbohydrates!

The Powerful Fuel within Carbohydrates!  

Scroll Down for Quiz: Participants can receive an additional 10 points to use at the Feed Scarborough free community grocery store! 

 What are Carbohydrates?

Carbohydrates are a type of macronutrient found in certain foods and drinks and are bodies primary source of energy. There are 3 main types of carbohydrates: sugars, starches and fibre. 

Why are Carbohydrates Important?

• They are your body's main source of energy in a healthy, balanced diet
• Carbohydrates help fuel our brains, kidneys, heart muscles, and central nervous system
• Dietary fibres in carbs contribute to the overall health of the colon, aids digestion, helps keep you full, and keeps blood cholesterol levels in check
• Your body can store extra carbohydrates in your muscles and liver for use when you are not getting enough carbohydrates in your diet

Which is Healthier, Simple or Complex Carbohydrates? 

• Complex carbs pack in more nutrients than simple carbs
• They are higher in fibre and digest more slowly
• They are a good option for weight control and people dealing with type 2 diabetes because they help manage blood sugar spikes after meals

Did You Know?

Carbohydrates should make up 45% to 65% of your total daily calories. Since carbohydrates contain 4 calories per gram, you should consume 225 to 325 grams of carbohydrates on a daily basis if you are following a 2000-calorie diet (900-1300 of your daily calories). 

Healthy Forms of Carbohydrates 

Apples = 1 medium apple contains 25 grams of carbohydrates

Banana = 1 medium banana contains 27 grams of carbohydrates

Beetroots (boiled) = Per 1.5 cups contains 8 grams of carbohydrates

Blackberries = Per 1 cup of blackberries contains 13.8 grams of carbohydrates

Blueberries = Per 1 cup of blueberries provides 21 grams of carbohydrates

Brown Rice (cooked) = Per 1 cup of long-grain brown rice contains 45 grams of carbohydrates 

Buckwheat (cooked) = Per 1 cup contains 33.5 grams of carbohydrates

Chickpeas = Per 1 cup of chickpeas contains 35 grams of carbohydrates

Corn Flakes = Per 1 cup of corn flakes contains 24 grams 

Grapefruit = Per 1 grapefruit contains 13 grams of carbohydrates 

Kidney Beans (boiled) = Per 1/2 cup contains 23 grams of carbohydrates, while raw contains 60 grams

Lentils (cooked) = Per 1 cup contains 39.9 grams of carbohydrates

Mangoes = Per 1 cup of mangoes contains 25 grams of carbohydrates

Navy Beans (boiled)  = Per 1/2 cup contains 26 grams of carbohydrates

Oatmeal = Per 1/2 cup of rolled oats contains 28 grams of carbohydrates

Oranges = Per 1 medium oranges contains 15.4 grams of carbohydrates 

Pinto Beans (boiled) = Per 1 cup contains 45 grams of carbohydrates 

Potatoes (cooked) = Per 1 cup contains 23.56 grams of carbohydrates 

Quinoa (cooked) = Per 1 cup contains 39.41 grams of carbohydrates

Sweet Potatoes (cooked) = Per 1/2 cup contain 20 grams of carbohydrates

White Rice = Per 1 cup of cooked contains 53.4 grams of carbohydrates

Whole Grain Bread = Per 1 slice contains 12 grams of carbohydrates 

Whole Grain Pasta = Per 1 cup contains over 40 grams of carbohydrates

Healthy Carbohydrate-Rich Foods (12 grams or more per serving):

• Fruits: Apples, Bananas, Berries, Citrus, Melons, Pears, and Kiwi
• Legumes: Black Beans, Lentils, Chickpeas, Peanut Butter, Soybeans
• Milk Products: Cottage Cheese, Low-fat milk, plain yogurt and soy yogurt 
• Starchy Vegetables: Butternut Squash, Carrots, Corn, Peas, Sweet Potatoes, Yams 
• Whole Grains: Amaranth, Barley, Brown Rice, Oatmeal, Quinoa, and Whole-Grain Pasta and Whole-Grain Breakfast Cereals, Whole-Grain Crackers, Granola  

Healthy Foods Lower in Carbohydrates (less than 10 grams per serving):

• Non-Starchy Vegetables: Leafy greens, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, bell peppers, mushrooms and zucchini
• Nuts and Seeds: Almonds, Cashews, Peanuts, Pistachios, Walnuts, Pumpkin Seeds, Sunflower Seeds
• Soy milk and tofu 

Cautious Tip: Try to avoid added sugar, refined grains, sodas, other sugary drinks, and processed sweets as much as possible. Choosing to eat nutrient-dense healthy carbohydrates is key to making you look and feel your best! 

ALL ABOUT CARBOHYDRATES!

Take the quiz to receive an extra 10 points on your next grocery order!

 

Scarborough Food Security Initiative

2229 Kingston Road

Scarborough, ON M1N 1T8

For more information contact us at:

info@feedscarborough.ca

416-936-3975