Clean Eating 2017: How to choose your carbs? Carbs:Fiber ūüĆĺ

How to choose the best carbs when everything in the isles scream "whole grains?"

How to choose the best carbs when everything in the isles scream "whole grains?"

 Based on a recommendation from a new report from the Harvard School of Public Health (Mozaffarian R et al 2013)  look for an ideal ratio of carbohydrate to fiber on a nutrition label.

 Ideally the ratio should be close to 10:1. Meaning for every 10 grams of total carbohydrates there should be at least 1 gram of fiber. Yes, it seems a bit confusing.  Let's simplify it with an e.g. The two numbers to look for in a nutrition label are circled in one of our nutrition label below.

  1. Total gram of Carbohydrates 

  2. 2. Dietary Fiber

Using simple math divide the grams of carbohydrates by 10, in the below example divide 49 by 10 = 4.9 grams. If the grams of fiber is at least as large as the answer the food meets 1:10. In our e.g. 12 grams dietary fiber definitely exceeds 4.9 grams of total carbohydrates...Bingo this is a winner! Added bonus according to this news report, foods that meet this ratio tend to be lower in sodium, sugar and unhealthy fats. 

 

Identifying whole grain foods: a comparison of different approaches for selecting more healthful whole grain products. (2013) Mozaffarian R et al , PHN 16(12) 2255-2264.