So how does this help me make healthier choices?
Let’s first look at a nutrition facts label!
We can then conclude, by looking at this label, that most of the carbohydrate comes from starch.
But, how do we know if this is a healthy food choice?
First, know that most whole foods - foods that have not been processed, foods you can find in nature - think, apples vs. apple juice, or brown rice vs. brown rice flour or pasta, etc. have fiber in them. So, more whole food ingredients will have fiber listed in the nutrition facts label - or no label at all for that matter. If there’s a high starch content, but little fiber, the ingredients probably consist of processed starch.
Let’s look at 2 different examples:
Example 1:
Ingredients:
Enriched flour, inulin, high fructose corn syrup.
Example 2:
Ingredients:
Whole wheat flour, flax meal, honey.
In example 1, the fiber is likely coming from added fiber (inulin), not from a whole-food source and not from an ingredient found in a typical home kitchen. The starch is coming from refined flour, which we know is going to be digested differently than whole grain flour, and the added sugar is coming from high fructose corn syrup, which is not often found in a typical home kitchen either, and has been linked to negative health effects.
In example 2, the fiber is likely coming from whole wheat flour and flax meal, both of which are whole foods and could be found in your kitchen. The added sugar is coming from honey, which is considered an added sugar, but one that at least has some benefits, can be found in nature, and is often found in a home kitchen.
Next, let’s look at a nutrition facts label again, but let’s look at the % Daily Value (DV). The %DV is based on the Recommended Daily Value (RDA) for each nutrient, and for healthy food choices, the goal is 100% of each nutrient, however, for less ideal food choices, the goal varies.
In general:
Low %DV = 5% or less
High %DV = 20% of more
FDA & 2015-2020 Dietary Guidelines for Americans: No more than 10% of calories from added sugar, which would be about 200 calories from 2000 calorie diet, or 50g
American Heart Association: no more than 24g for women, 36g for men
World Health Organization: <10% of calories, but <5% could provide added health benefits
In general, keeping this number low is a good idea.
And the minimum recommendation for fiber is:
25g for women
38g for men
So, let’s look…
I won’t talk about the %DV for total carbohydrates because needs really vary among individuals. I want to, however, highlight dietary fiber and added sugars.
This product will provide 1/4th of the average body's needs for fiber. It is over 20%DV, which means this product can be considered high in fiber. On the other hand, the total added sugars is less than 5%, which means it can be considered low in added sugars.
In terms of carbohydrates, we can conclude that this product is likely a healthier option simply based on the information gathered from the nutrition label. However, as mentioned above, paying attention to the ingredients is just as important!
The best types of carbohydrates, however, are going to be those without a label, those that are just real, whole foods: starchy vegetables, fruit, beans, legumes, and whole grains. Carbs get a bad rep these days, but the right kind of carbohydrates in the right amounts for each person are going to support your health, rather than thwart it.
For more information about carbohydrates:
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