Yes, a carbohydrate is a carbohydrate. The key is to exchange for the equal carbohydrate content. You can exchange a bread carb for its equal carb content of any carb containing food. If 1 slice of bread is equal to 15 grams of carbohydrate, you can substitute ½ cup of cooked peas or a 3 ounce potato. Many vegetables are low in carbohydrate content such as cucumber, celery, zucchini, green beans, leafy greens and broccoli. Low carbohydrate vegetables contain about 5 grams of carbohydrate per ½ cup cooked or 1 cup raw serving. The higher concentrations of carbohydrates from vegetables are in peas, corn, potatoes and beans.
A Answers (2)
Brandice Lardner , NASM Elite Trainer, Fitness, answeredThe answer depends on your health, fitness and performance goals.
Starchy carbohydrates like bread, pasta, rice and cereals are more calorie dense than fibrous vegetable carbohydrate sources. See the list below for the calories found in a one cup serving of the following foods:
Whole Wheat Pasta - 210
Brown Rice - 170
Oatmeal (1/2c. dry) - 150
Potato - 170
Winter Squash - 60
Green Beans - 30
If you are on a fat loss program and looking to decrease your overall caloric intake, exchanging your evening plate of pasta for a heaping dish of broccoli will help get you on track to your goals.
However, if you are an endurance athlete it is important not to skimp on calories and whole grains should be a foundational part of your nutrition plan.
It is helpful to have a Coach to guide you past all of the diet hype and direct you to a solid, science-based nutrition program.
Please let me know if I can help you in any way!