Remember that Plants provide energy-giving carbohydrates-----stored up energy from the sun.  Simple carbohydrates, Fruits and Non-Starchy Vegetables, which contain a wealth of fiber, vitamins and minerals, are digested and released into the system as energy much more quickly than the complex type.
     Complex carbohydrates, found primarily in grains and starchy vegetables, require a longer time to be digested and taken into the system as energy.  In their unrefined form these foods are a source of much-needed fiber, and they contain high qualities of vital nutrients for our well-being.  An eating plan high in fiber and complex carbohydrates is your best bet for living long and well.
     Contrary to what you’ve heard, carbohydrates are low in calories.  One ounce of carbohydrates contains half the calories of one ounce of fat.  It’s not the potato or bread that makes us unhealthy or causes weight gain.  It’s the heavy butter we spread on top.  Don’t throw out the pastas or potatoes.  Your body needs them and will even thrive on them.

     The following amounts provide one serving of complex carbohydrates:
Barley------------------------------------------------------1/2 Cup cooked
Bread-------------------------------------------------------1 slice
Bulgur------------------------------------------------------1/2 cup cooked
Cereals-----------------------------------------------------1 ounce (usually 1.4 cup of a concentrated cereal such as grape-nuts or granola, ½ to ¾ cup of flaked cereals and 1 cup of puffed cereal)
Crackers---------------------------------------------------5
Crisp bread------------------------------------------------2
Grits--------------------------------------------------------1/2 cup cooked
Kasha------------------------------------------------------1/2 cup cooked
Millet-------------------------------------------------------1/2 cup cooked
Oats---------------------------------------------------------1/3 cup uncooked
Pasta--------------------------------------------------------1/2 cup cooked
Rice (Brown and Wild) --------------------------------1/2 cup cooked
Wheat Germ----------------------------------------------1/4 cup
      
Starchy Vegetables:
Black-eyed peas, corn, green peas, lima beans, parsnips, potatoes (White and Sweet), rutabaga, turnips and winter squash.
      
Generally one servicing of complex carbohydrates is obtained from ½ cup cooked starchy vegetables.


“FOR A LONG AND HEALTHY LIFE, EAT TO LIVE, NOT LIVE TO EAT”

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