Not all carbohydrates are bad for your health. Carbs represent one of the major sources of nutrients for the body and the most important supply of energy. Carbs convert to glucose which supplies this energy. The key is to consume carbohydrates in moderation and keep your diet balanced. Otherwise, the excess biomolecules are stored in the glycogen or muscle cells and liver which become fat in our bodies.
Fruits and Veggies
We can find wholesome carbs are in fresh vegetables and fruits. You get adequate minerals and vitamins by eating a minimum of eight servings of these healthy foods. Avoid stuffing and choose whole grains, beans, fruits, and greens once you have reached your goal. Select carbohydrates which have high fiber and low sugar. Dairy products such as rice and almond milk provide a healthy dose of carb.
Processed Carbohydrates
Stay away from refined sugar and flour, white rice, white bread, and soda beverages. Check labels carefully because majority of packaged foodstuffs have one of these common ingredients. Several research studies stated processed carbs can cause inflammation in our bodies, fibromyalgia or aching muscles, allergic reactions, asthma, cardiovascular disease, and arthritis. Eat a balanced diet which means the proper amount of carbs, fats, and proteins. Too much or less may produce long-term health conditions. Some people commit the mistake of consuming very little carbohydrates and a lot of protein.
Simple and Complex Carbs
Simple carbohydrates are composed of single and double sugars which raise our sugar levels quickly. These provide energy fast enough but no nutrition at all. Food groups under this category include glucose, fructose, lactose, maltose, and sucrose. Table and brown sugar, honey, and corn syrup are some example of simple carbs.
Complex carbohydrates contain chains of sugar which require longer time for breaking down. These consist primarily of starches and provide dietary fibers, essential nutrients that regulate the body’s digestive system. Examples of complex carbs are oatmeal, nuts, sweet potatoes, and brown rice.
Good and Bad Carbs
Good carbs refer to the plant foods that produce vitamins, fiber, minerals, and phytochemicals (plant substances that serve as protection against disease). We can only say carbohydrates are good by examining the fiber content. Our body system absorbs these fibers slowly and prevents barbs in blood sugar levels. Good carbs include beans, fruits, vegetables, and whole grains.
Bad carbs like sugars do not help our bodies. These simply add calories and result in impaired hunger levels, excess weight, and energy drop. Unfortunately, Americans have the tendency to consume more sugar than needed. A recent survey made by the United States Department of Agriculture revealed the average grownup takes in around 20 teaspoons of sugar daily or 320 calories. It is too much.
What’s the best diet? Carbohydrates should comprise between 45 and 65 percent of everyday calories. Ideally, we must eat half of these good carbs with healthy fats and protein. Following these suggestions will surely generate more benefits compared to health problems.
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