From our childhood we are told to eat balanced meals for proper nutrition, of which, carbohydrates are an important part. Their primary function is to supply the body with glucose that is one of the main sources of energy.
Types of Carbs
Carbohydrates are grouped into two categories – good (complex) and bad (simple) carbs. The former takes longer to break down since it is created by three or more sugar chains linked together. Foods containing good carbs are rich in both sugar and fiber. Bad carbs don’t need to break down as it is in the simplest form. Some examples are cookies, chips, soft drinks etc. Ingesting bad carbs on a regular basis can lead to sudden weight gain, increased risks of heart diseases, and more chances of diabetes.
Good Carbohydrates and Their Uses
Good carbs might take longer to break down but since they are rich in fiber, they help to regulate blood sugar levels. Your health can take a serious setback if the sugar levels in the blood rise quickly, which happens after consumption of bad carbs. Good carbs also provide the body with energy, minerals, vitamins, and phytonutrients. Phytochemicals act as anti-inflammatory agents and are natural sources of antioxidants.
Take a look at a few examples:
Fruits and Vegetables
Fruits and vegetables contain lots of vitamins, carbohydrates, fiber and other essential nutrients. It is advisable to consume at least 2 cups of fruits and 2.5 cups of vegetables per day (2000 calorie consumption) as part of your diet plan. If you eat them with the skin, your intake of fiber-rich sources will increase. For instance, eating a pear or consuming an orange rather than orange juice is healthier. It was debatable till a few years back that you should steer clear from potatoes and bananas. However, they are part of the “good carbs” group if consumed in moderation such as a small/medium sized banana and a 1/2 to 1 cup of potatoes.
Legumes
Peas, lentils, beans, etc. fall under this category as they are loaded with carbohydrates, protein, fiber, and don’t contain much fat. According to the Linus Pauling Institute, legumes can reduce the chances of Type 2 diabetes, cardiovascular disease, and prostate cancer. Having 3 cups of legumes a week on a 2000-calorie daily diet is sufficient.
Whole-Grain Products
Beans, brown rice, whole wheat bread, whole oats, millet, whole-grain barley, pasta & corn, buckwheat etc. are considered to be healthy for the body as they are high in vitamins, minerals, phytonutrients, and fiber. As mentioned before, they cause a slower modification in blood due to a low glycemic index. Ideally, you should choose breakfast cereals with more than 3 grams of protein and fiber that have less than 30 grams of total carbohydrates.
It is difficult to resist temptation especially when you are faced with eating your favorite cookies or hamburger. It is fine to give in once in a while, but don’t make it a habit as good carbohydrates are necessary for your system to function well and lower risks of ailments. According to Atkins, it is healthy if 30-40 percent of your daily calories consist of carbohydrates so please try to maintain that.