Tag - Examples of Good Carbs

examples of good carbs

Examples of Good Carbs

September 9, 2014

How Carbohydrates Work

Carbs (carbohydrates) are responsible for providing the body with the energy it needs to perform all its functions. Basically, they are responsible for powering the engine of the body. This is achieved when the carbs are broken down into glucose; the form in which they can be absorbed into the body. Low intake of carbs can lead the body to a condition called ketosis. This is where it lacks the ability to break down fats into energy and therefore leaving the individual to be weak, feeble, dehydrated and nauseated. Therefore, it is very important to consume the right levels and types of carbs.

Types Of Carbohydrates

There are two broad types of carbs, namely complex carbohydrates and simple carbohydrates. Complex carbohydrates are called so because they have a complex chain which takes more processes and energy for the body to break down. They are also called good carbohydrates and they include the type of carbs obtained from whole grains, vegetables, fruits, legumes and nuts. Simple carbohydrates are called so because they are in their simplest form possible and do not need any more breaking down before the body absorbs them. They are also called bad carbohydrates and they include the type of carbs obtained from sugar, sweet soft drinks and candy. This article deals with good carbs.

Good Carbohydrates Examples

Examples of good carbs are outlined below.

1. Whole grains

Whole grain products are starch products. Apart from the starch which is converted to absorbable glucose (for energy), they also have multiple nutritional values that include fiber, phytonutrients and a number of minerals. The minerals contained in these types of carbs are responsible for a number of functions that include coordination of messages in the body. The fiber contained in whole grains is the soluble type which reduces the amount of cholesterol and it has been found to reduce chances of heart attack, cancer and even diabetes. Phytonutrients are the natural chemical components of whole grains. They are multiple in number and are responsible for enhancing the body’s ability to fight diseases. Examples of whole grains are whole rye, whole rice, millet, whole barley and whole corn.

2. Fruits and vegetable

Fruits and vegetables contain high value complex carbs whose roles and importance have already been explained. They are also rich in vitamins, fiber and proteins. The vitamins are responsible for transporting glucose from carbs and other nutrients to all the parts of the body. In addition, they ensure that oxygen is supplied in all body tissues and cells. They have extremely low fat content and this makes them good for avoiding cardiovascular and other cholesterol related illnesses. There are many examples of fruits and vegetables. Some few include apples, oranges, mangoes, kales and carrots.

3. Legumes

Legumes are rich in carbs but richer in proteins. The reason why they are part of the best complex carbs is because their two major nutrients (carbs and proteins) are complements. The carbs are responsible for making the proteins soluble and thus easily absorbable. The most common legumes are beans.

Generally, good carbs are usually low on sugar content. This is what makes them good for managing Type 2 Diabetes since they cannot alter the level of blood sugar abruptly. Consuming the types of foods outlined above can enhance this and other roles of carbs in the body.

In our continuing effort to find and print good information, Carbaholics Anonymous would like to hear from you. If you have any ideas or interests, please go to top of page and click on contact us and leave a message. Thanks again for you loyalty.

Good Carbohydrates Are Must In Your Diet

September 5, 2014

Kevin Angileri

Healthy Tips

Add comment

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.