Saturday, February 13, 2016

Good vs bad carbohydrates - How to choose your carb diet


Lets talk something about one of the main types of nutrients that is carbohydrate, so what is the basic thing we should know about 'carbs' for our healthy life style. So I did a little research on net for what is carbohydrate and why we need it?
    Before I started my healthy food habit I didn't knew much about carbohydrates I just knew what most of us know, that food like rice, white bread, cakes, pizzas, soft drinks, potatoes etc. are rich in carbs. Whenever I searched for a weight loss diet or a healthy diet it always mentioned to cut down your fat and carbs or low carbs in your diet. Again it seemed tough for me coz I just love these yummy foods and rice is my staple food I take rice in lunch as well as for dinner, then I thought to manage my carbohydrates. So lets know little about carbs in simple words which is important for our healthy daily diet.
 Carbohydrates are the most important source of energy for our body. Simply, we get energy to do our daily life activities because we have carbs in our body. Almost every food we eat every day contains less or more carbs like fruits, veggies, milk, cereal etc. rice, white flour, sugar, potatoes which are filled with carbs. How does it works? When we eat something our digestive system changes carbohydrates into glucose which is also blood sugar (Blood sugar or blood glucose refers to sugar that is transported through the bloodstream to supply energy to all the cells in our body, the sugar is made from the food we eat.).  Our body uses this sugar for energy of our cell, tissues and organs. It stores any extra sugar in our liver and muscles for when it is needed.

 Carbohydrates are of two types 1. Simple and 2. Complex
1.Simple Carbohydrates- These includes sugars found naturally in foods like- fruits,, vegetables, milk and milk products.Other than that simple carbs are Glucose,Fructose(fruit sugar) and Sucrose(table sugar). They are the quickest source of energy, as they are rapidly digested and reach blood stream immediately.
2.Complex Carbohydrates- These includes the whole grain breads and cereals, starchy vegetables and legumes(beans). These provide longer lasting energy as well as fibers and nutrients.Our body break down complex carbs to glucose, the sugar which is primary fuel to give us energy.

  Good Carbs- Complex carbs can be considered as good one when they are unrefined because in addition it contains nutrient and vitamins.
   Bad carbs- These are simple sugars, like the one in soda and candy. Or refined complex carbohydrates that we find in cakes, pizzas, cookies etc. as well as in white flour, bread and rice.

    How much carbs we should take every day? Well that depends on your height, weight, gender, diabetes, obesity etc. If you are obese or have diabetes then you should consult your doctor or if you are on a strict diet then consult your nutritionist  for the exact amount of carbs you need every day. Else you can manage your diet by some healthy options. Take brown rice instead of white one, eat lot of vegetables and fruits instead of potato fries or cakes, drink water etc.  

 From this we come to a conclusion that our body needs sugar for energy but only with combination of all other good things. We can't cut the carbs totally from our daily diet but we should avoid white rice, white bread(refined carbs) with brown rice, whole grain or whole wheat, fruit and veggies(complete carbs).

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