About Carbohydrates

• Carbohydrates come in two forms, simple and complex. Simple carbohydrates, like straight sugar, have a single chain of carbon ions and break down very quickly in the body. Complex carbohydrates have multiple chains of carbon ions and break down more slowly. Almost all foods contain carbohydrates except fats, like butter and oil, and meat. Dairy products, like cheese and milk, have very small amounts of carbohydrates. Plant products like whole grains, fruits, vegetables and beans all have very high amounts of carbohydrates.
  
  

Use Whole Foods

• Whole foods are foods in their natural form. For instance, fresh fruits and vegetables, wheat berries, brown rice, and whole oats are all whole foods. Whole foods are healthier because they are high in dietary fiber, have no added salt, sugar or fat, and retain more of their original nutrients. However, whole food preparation is also time-consuming. Most people do not have time to grind their own flour for bread, or even to make the bread--so the best course of action is to replace as many processed foods as possible with whole foods.
  
  

Healthy Processed Foods

• Not all processed foods are bad for you, but it is important to read food labels to determine which processed foods are best. The fewer the number of ingredients, and the more recognizable the ingredients, the better. Breads in which the first ingredient is whole-wheat flour are much healthier than breads where the first ingredient is enriched white flour. The same holds true for pastas. Juices should be 100 percent juice with no added sugar, salt or corn syrup. Pre-made packets of oatmeal are expensive and contain a lot of sugar and sodium. Instead, use whole oats and add your own fruit and nuts. It is cheaper and healthier, and whole oats work in the microwave just like their instant counterparts.
  
  

Beans and Grains for Complete Amino Acids

• Almost all carbohydrate-rich plants have protein but those proteins do not provide all the amino acids the body needs. For instance, beans are rich in one group of amino acids, and grains have the amino acids that beans lack. Mixed together they create a complete protein, with all the necessary amino acids. Many plant-based cultures have dishes that mix beans with grains to get that complete protein. Examples include hummus and pita, beans and rice, succotash, peanut butter sandwiches and pasta e fagioli--any combination of beans or nuts with a grain-based product.
  
  

Include Soy

• Soybeans are the only plant-based foods that have a complete amino acid profile. This means that soy and soy products have proteins the body can use, without having to mix with other plants. This is why so many vegetarians use soy in their diets. Soy is found in many prepared foods, like veggie meat substitutes, soymilk, soy yogurt, tofu and protein bars. It is also available as soy flour and in whole form, as edamame.
  
  

Sample One-Day Carbohydrate-Rich Meal

• The following meal plan is all plant-based with no animal products or meat.
  Breakfast: Whole oatmeal with walnuts and dried fruit (sugar and soymilk optional).
  Snack: Pita triangles with hummus and green olives
  Lunch: Black bean, corn and rice burrito, on a whole-wheat tortilla, with pico de gallo and avocado
  Snack: Apple slices with natural peanut butter
  Dinner: Thai red curry Tofu and vegetable stir-fry over brown rice.
  Prepare brown rice according to package instructions. In a wok, brown slices of extra-firm tofu in one tbsp. sesame or olive oil. Remove the tofu and sauté your choice of vegetables for 30 to 60 seconds. Add tofu and 1 tsp Thai red curry paste; stir for 30 seconds. Add 1/4 can coconut milk and one tsp. soy sauce. Reduce heat and let simmer for 2 minutes. Serve over brown rice.