Good Carbs and Bad Carbs ??

Over the period of time this question has popped in everyone’s mind, What are Good Carbs and Bad Carbs?? What is the difference between the two? Does it really matter that much??

In order to answer these question #teamfu decided to debunk this mystery here. Honestly, people are getting educated in these manners and most of you might even know the difference however there is still a fair amount of population who doesn’t.

Carbohydrates (carbs) are an essential energy source, and vital for good health. When we eat carbohydrates, our body converts them into glycogen (sugar) supplying the energy we require for optimal bodily functions.

Over the years, fad diet programs have labeled carbohydrates as “good” or “bad.” However, instead of putting a moral label on the foods we eat, it’s important to understand how the three macro-nutrients—fats, protein, and carbohydrates—work together to keep us functioning at our best.

Although there are recognized benefits to reducing refined carbohydrate intakes from ultra-processed foods, most people benefit from keeping natural carbohydrate sources, like fruit, starchy vegetables, beans, and whole grains, in their eating plan.

Side effects of severe carb restriction can include dizziness, fatigue, nausea, weakness, and depression along with more serious health risks.

Eliminating all carbohydrates can leave you feeling fatigued, impair exercise performance, and even cause nutrient deficiencies. Instead, learn how carbohydrates can fit into your healthy-eating plan so you can enjoy a variety of foods while still making progress towards your fitness goals.

Instead of calling carbohydrates “good” or “bad,” they can be more accurately described as “complex” and “simple.” Both kinds of carbohydrate can also be refined.

Complex Carbohydrates

Complex carbohydrates are defined as polysaccharides, which simply means that they contain at least three glucose molecules. Foods high in fiber and starch take longer to digest and contain important vitamins, minerals, prebiotics, and antioxidants.

Slow-release energy helps regulate appetite and blood sugar, keeping you feeling full for longer. Whole grains, beans, quinoa, legumes, oats, and brown rice are excellent sources of complex carbs.

Simple Carbohydrates

Simple carbohydrates contain only one or two sugar molecules; they are referred to as monosaccharides and disaccharides. Simple carbohydrate foods include things like milk, fruit, juice, table sugar, and syrup. Some are healthy, such as fruit and low-fat or non-fat milk.

Foods high in naturally occurring or added sugars are digested quickly. Fruits, juices, milk, white flour, white rice, sugar, and soda are simple carbs. While some of these foods provide nutrients (like vitamins in fruit and protein in milk), processed carbohydrates like crackers and chips are lacking in essential nutrients, such as fiber and vitamins.

Refined carbohydrates, such as white bread and white pasta, usually start out as whole grains (that is, complex carbohydrates). In processing, the bran and germ of the whole grain are removed, which also fiber, vitamins, minerals and antioxidants. So these foods retain little nutritional value.

Here are a few examples of carbohydrates worth adding to your grocery list:

  • Beans and legumes: Have them cold or baked into dishes
  • Nuts and seeds: Get healthy fats in addition to complex carbs
  • Tubers: Sweet potatoes and white potatoes (ideally, with the skin)
  • Vegetables: Eat a variety every day
  • Whole fruits: Keep the skin on when you can
  • Whole grains: Oats, quinoa, brown rice, whole grain bread, and barley

During food processing, many of the nutritious properties are stripped away from natural foods (namely fiber). Sugar, sodium, and preservatives are then often added to enhance flavor and prolong shelf-life. Unfortunately, these additives do little to benefit our health. (Some foods, such as cereal and bread, do have nutrients added back in, but it’s ideal to eat more whole foods instead of relying on these fortified foods.)

A good rule of thumb is to shop for foods with a shorter list of ingredients on the food label. Packaged foods that have fewer ingredients and a shorter shelf life are usually a healthier buy.

Here are some examples of processed carbohydrates that should take up limited space in your overall eating plan:

  • Juices: Even 100% juice is a concentrated source of sugar; try diluting it with water or limiting to one glass a day.
  • Processed snacks: White pretzels, sugary granola bars, and candy should be consumed in moderation.
  • Sugary drinks: Soda, sports drinks, chocolate milk, and sweetened teas are hidden sources of sugar.
  • White bread: Refined flour products usually lack fiber and vitamins and contain additives that should be eaten less often.

The most nutritious types of carbohydrates include vegetables, fruits, legumes, and whole grains.

A lot more can be discussed over the topic and much more can be communicated, if you have more question about the subject please feel free to write to us anytime.

Stay Happy, Stay Healthy….

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