Carbohydrates is very important part of a healthy diet. Yes, you need carbohydrates in order for your body to function properly. You see, all carbohydrates are not bad, there are good carbohydrates that promotes good health. So lets get some facts about carbohydrates; they are classified chemically as monosaccharides, disaccharides, and polysaccharides depending on the number of sugar units they have. Monosaccharides and disaccharides are considered simple carbohydrates due to having 1 (single) or 2 (double) units of sugar and polysaccharides are complex carbs with 3 or more sugar units that take longer to digest.
As I said above, you need carbohydrates to function properly. Carbs provides energy for the body, so the brain, nervous tissues, kidneys, and red blood cells can function properly. In addition, carbs are a good source of vitamin B- complex, stored in the muscles for exercise, and have lots of vitamins, minerals, and fiber in them. Now, do not get me wrong, there are carbohydrates that are not really good for you. The problem is that carbs are given a bad name because those carbs that are not good for you are eaten excessively and that leads to weight gain and other problems. Only 40%-50% of your total calories should come from carbs, which should be mainly from complex carbohydrates and natural complex carbohydrates due to the vitamins and minerals they have.
Carbohydrates are classified based on how quickly and high they boost the blood sugar compare to pure glucose (blood sugar that turns into energy) is called glycemic index. The glycemic index ranks carbohydrated foods by measuring the blood glucose levels following ingestion of carbs. Foods with a low glycemic index like whole oats are released in the bloodstream at a slower rate and digested slower. A diet with low glycemic index can help you maintain a good health; help with with weight lose; and improve type 2 diabetes. Foods with high glycemic index like white bread are release in the bloodstream at a faster rate and digested faster, which spikes up your blood sugar. A diet with a high glycemic can lead to heart disease, diabetes, high blood sugar levels, and weight gain. Foods with a 70 or higher ranking are considered to have a high glycemic index and a 55 or lower ranking is considered to have a low glycemic index. To check out an updated searchable database for the glycemic index, click on www.glycemicindex.com.
When choosing foods to cook and eat, it is important to know the difference between complex and simple carbohydrates, especially if you are wanting to lose or maintain your weight and be healthy. Eating carbs is not a bad thing, but eating more of the processed carbs and not the good carbs will lead to weight gain, obesity, and some diseases. Complex foods are those in whole grain form such as breads, oats, muesuli, and brown rice. Some complex carbs naturally provide many vitamins and minerals, which is needed for energy production. Simple, refined carbs are found in many processed foods that are converted into fat and stored in the body. Now, there are natural simple carbs that are great to add to your diet. Below, is a list of some complex and simple carbohydrate foods:
Complex Carbohydrates:
* Pasta * Macaroni * Peas * Brown Rice * Potatoes * Whole Wheat Bread * Vegetables
* Oats * Corn * Beans * All bran * Muesli * Yams * Spinach * Lettuce * Low- fat yogurt
* Soybeans * Broccoli * Cucumbers * Tomatoes * Okra * Whole Barley
Simple Carbohydrates (lots of added sugar and calories):
* Table Sugar * Cakes * Jam * Chocolate * Honey * Candy * Fudge * Soft Drinks
* Biscuits * Chutney * Pastries * Syrups * Pasta made from white flour * White breads * Fruit juice
Natural Simple Carbohydrates:
* Apples * Blackberries * Cranberries * Cherries * Grapefruit * Kiwis * Melons * Lemons
* Oranges * Peaches * Plums * Pears * Raspberries * Strawberries
Carbohydrates are one of the main parts to your diet. This category of foods contain sugars, starches, and fiber. The primary function of carbs is to provide energy for the body in particular the brain and nervous system. When choosing carbohydrates to cook and eat for your diet, always choose unrefined foods such as fruits, beans, whole grains, and vegetables. When you choose refined or processed foods such as soft drinks, desserts, candy, and sugar that will lead to weight gain, some diseases, and very few vitamins; minerals; and fiber to your diet. As you know vitamins, minerals, and fiber are very important to your diet. When your diet is consistantly of healthy complex carbs, you are also getting your recommended amount of fiber daily. Along, with knowing your carbs; having the knowledge about foods that fight fat can help you maintain a healthier diet. To learn about those food, click on fat fighting foods to take you to that page. When you have knowledge about carbohydrates, you are aware of how much or little you consume sugar.
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