My intake of carbohydrates indicates that I exceeded the recommended intake by about 77 grams. Carbohydrates provide the body with energy, and hence it is advisable to consume at least the recommended amount of 45%-65% calorie requirements.1 Most of my carbohydrates come from drinking Puerto Rican sugarcane drink which is a disaccharide filled with sucrose. Sandwiches and spaghetti with meatball also accounted for a significant part of my carbohydrate intake. My consumption was very high, and it could lead to weight gain and other health problems.
My sugar intake far exceeded the recommended intake. Yogurts and fruit juices were the most significant contributors to my total sugar intake. These sugars are not natural but added, and hence they are not suitable for my health and weight. A high concentration of added sugars leads to weight gain and other health complications like diabetes, dental caries, and hyperactivity.1 However, I also ate fresh apples and oranges which are sources of natural sugars with high nutrition and low-calorie content.
My dietary fiber intake was from spaghetti with meatballs, apples, oranges, and nutrition bars among other items. The consumption was within the recommended level with just six grams above. It shows that my diet is high in fiber which is important in lowering cholesterol and improving digestion.1
My soluble fiber intake was half of the recommended level. It came from eating nutrition bars, apples, and oranges. Soluble fibers help to lower the risk of heart disease hence I need to increase my intake.
My intake of insoluble fiber was also half of the recommended amount. It came from consuming apples, oranges, and nutrition bars.
Carbohydrates are a vital energy source and are available in many formats with some being healthier than others.1 I need to improve my carbohydrate consumption to make sure that I remain healthy.
The best way to improve my carbohydrate intake is by consuming whole grains like whole wheat bread and brown rice since they are high in fiber which helps to maintain a healthy gastrointestinal tract. Refined grains do not have the nutritious bran and germ.
I can also improve my carbohydrate consumption by reducing the amount of Puerto Rican sugarcane drink. This carbohydrate is full of sucrose yet it offers very little in terms of nutrition. The high sugar content is also a problem since it acts similar to added sugars which cause diabetes.
Increasing my consumption of oranges and apples will help me gain healthy carbs. The natural sugar combined with the high fiber content imply that this is a healthy source of nutrition. Fruits are rich sources of simple sugars.1
Another way to improve my carbohydrate consumption is by cutting down on the tuna submarine sandwich. It is quickly digested and contains processed wheat and unsaturated fats which are low in nutrition content and high cholesterol.
I can improve my carbohydrate consumption by increasing the number of legumes like lentils and beans in the diet.2 These foods contain complex carbohydrates and fiber which means they are digested slowly. They are also a rich protein source.
Switching the yogurt with a low-fat, plain variety will make the carbohydrate consumption healthy. Yogurts contain a substantial amount of added sugars which lead to weight gain when stored in the body as fat. Plain yogurts are low in sugar and fat hence they offer a clean source of carbs.1
Replacing the spaghetti and meatballs with whole wheat pasta will improve the quality of carbohydrates absorbed in the body.
Blake JS, Munoz KD, Volpe S. Nutrition: From Science to You. 4th ed. Boston, MA. Pearson; 2019. ISBN: 9780134668260
Carbohydrates. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/. Published 2018. Accessed October 7, 2018.
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