The good, the bad, and the undigested choices in consuming carbohydrates
By Ea Francisco |Photo by Nathan Dumlao/Unsplash
Everybody’s heard of low-carb diets. But just like fat and protein, people can be easily misinformed about carbs. Carbs are one of those food groups often accused of being the reason for weight gain, but in reality they’re not all bad. Carbohydrates are one of the primary energy-giving macronutrients. It’s the main and first source of energy, accounting for about 45 to 60 percent of energy intake. Since carbs are used up before protein, it also helps prevent the body from eating its own muscles. Like other food groups, carbohydrates is an umbrella term that can be further divided into three types.
Despite the claims of diets that promote cutting back on carbohydrates, these macronutrients are among the most important components of the foods you eat. Carbohydrates typically come in three varieties: sugars, starches and fiber. Grains, vegetables, fruits and dairy are all sources of carbohydrates, which should make up about 45 to 65 percent of your daily caloric intake. Getting too few carbohydrates can lead to unpleasant side-effects and, over time, even major complications. . . . . . . .
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Also known as simple sugars, simple carbohydrates contain either one (monosaccharides) or two (disaccharides) units of sugar. These should be limited as it can be easily broken down by the body and quickly spike your blood sugar. These can occur naturally in fruits, vegetables, and dairy products or produced commercially as “added sugars” to sweeten foods. Natural sugars like fructose from fruits and lactose from milk aren’t as bad and comes only in small doses, but in processed food like candy and soft drinks should be avouded. These give you easy access to sugar and should only be consumed when you’re active and need the rush of energy.
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These are sugars too, but it’s made up of more complex chains and is also known as starch. It gives you a more steady blood sugar level throughout the day because these carbs are broken down slowly. Refined starches such as cakes and white bread also fall under complex carbs. These have had their nutritional value stripped off and are considered empty calories. Starchy vegetables like legumes and whole-wheat products are better sources of complex carbs that still contain plenty of vitamins and minerals.
Move over croutons, chickpeas are the new salad topper! Roasting your chickpeas will bring a whole new taste and appeal to this little bean. Toss them onto a salad or package them up for an afternoon snack. Ikarians and Sardinians add chickpeas to soups, roast them for snacks, and blend them into hummus. . . . . . #bluezones #plantslant #ikaria #mediterraneandiet #eatyourbeans #eatyourgreens #sweetgreen #salad #kalesalad #chickpeas #eatyourveggies #eatyourvegetables #eattherainbow #colorfulfoodie #plantbased #plantbaseddiet #plantpowered #eatplants #greens #beans #superfoods #grains #carbohydrates
This kind of carb falls under complex carbs but unlike starch, it cannot be digested. These kinds of food just pass through our digestive system and, in the process, cleans the colon and helps maintain healthy bowel movement. Many foods rich in fiber are also low in calories. Vegetables, oats, and cereals are common fiber sources.
If you’re thinking of cutting off more, you have to understand what you’re going to lose. There’s a reason why your body needs carbohydrates, so maybe reconsider before completely taking it out of your system. You might find that you’ll lose more than just your weight.