When it comes to carbohydrates, we have so many options to choose from in the grocery store: instant, dried, frozen, white, brown, gluten free, low carb/keto, sugar free and even bean-based carbohydrates. With all these options, what should we choose?

Think back to the last article: Smart Carb Choices. “Instead of just categorizing carbs as simple or complex, it’s more helpful to differentiate between natural and processed carbohydrates.” When we categorize our carbs into natural and processed, we can make a better decision regarding our carbohydrate choice at meals or snacks. Items that are natural and less processed will have more fiber, vitamins, and minerals, making them more nutritionally dense.

Let’s compare instant oatmeal versus old fashioned rolled oats versus steel cut oats. Instant oats are more processed being pre-cooked, dried, and rolled thinner than rolled oats; they cook quickly and are mushy. Old fashioned rolled oats, when processed, are the whole grains of oats that are first steamed to make them soft and pliable, then pressed/flattened. Steel cut oats are the least processed. The are processed by chopping the whole oat groat into pieces, rather than rolling. Of the 3 oats, your least processed options will be rolled or steel cut providing you with more fiber, vitamins, and minerals.

This comparison can also be done with items containing sugar. Natural sugar is sugar that is naturally occurring in food such as in fruits and milk. Besides natural sugar, there are other nutritional benefits to fruit and milk, such as fiber, protein, vitamins, and minerals. Added or processed sugar is sugar that has been added to items during processing to sweeten or enhance the flavor and does not offer much in the way of nutritional value. Examples include regular soda/sweet tea, sugary cereal, ice cream and flavored yogurt, candy, and sweetened coffee beverages.

When shopping, taking a moment to compare and choose less processed options can make a significant difference in your overall health. Next time you’re at the grocery store, look for those whole, natural items that pack a nutritional punch!

Consider swapping:

White rice —> brown rice or wild rice

White pasta —> whole wheat pasta or protein pasta (usually bean based)

Instant oatmeal —> old fashioned rolled/steel cut oats

Instant grits —> stone ground grits

Cake/ice cream/cookies —> fruit

White/bleach/unbleached —> whole grain flour or oat flour

Other high fiber, natural carbohydrates:

Corn on the cob or corn kernels/popcorn

Beans/legumes/hummus

Winter squash (butternut, acorn, spaghetti) and pumpkin

Quinoa

Barley

Fruit