With the recent trend of low-carb and low-fat diet in the fitness arena, carbohydrates have come the spotlight, and while some dietitians recommend a diet low in carbohydrates to lose weight than others recommend following a diet high in carbohydrates rich in complex carbohydrates. But do we really know what is carbohydrates and how they should be included in a balanced diet chart? Well, carbohydrates belong to a class of biomolecules that plays important roles in the body, such as the transport of energy, healthy functioning of the immune system, fertilization and blood clotting. Carbohydrates or saccharides function as food storage molecules long term, as the structural support for cells and its protective membrane. Foods that are high in starch, such as beans, potatoes, rice, cereals and bran are a rich source of carbohydrates.
Types of carbohydrates
There are mainly three types of carbohydrates in food. These carbohydrates are required by the body to produce glucose that works as a fuel and provides energy to maintain the proper functioning of the body.
Starch – starch are also known as complex carbohydrates have multiple units of sugar and starch flavor. This type of carbohydrates do not cause any sudden increase in the level of blood sugar and are useful for those suffering from diabetes. Some starchy foods include potatoes, beans, peas, corn, lentils, oats, rice, barley, wheat flour.
Sugar – Sugar is another form of carbohydrates and has a simple way. Sugar is found in various forms – which can occur naturally in milk, fruits and fruit juices that make the main components ofdetox diet to lose weight. Added sugar can be found in processed foods such as canned fruits, cookies, etc.
Fiber – Fiber is the healthiest form of carbohydrate that comes from plant foods. But it can not be found in animal foods such as milk, fish, eggs, meat and poultry. Both simple and complex fiber has specific health benefits and helps improve digestive health, reducing cholesterol and protect cardiovascular health.
errors and misconceptions about carbohydrates
The greatest confusion about any diet lies in the amount of carbohydrate intake. It is difficult to understand what types of carbohydrates are good for health and how much. Moreover, there are several misconceptions about carbohydrate foods.
Not all carbohydrates are equal
Most people think that all carbohydrates are harmful and therefore completely eliminate from the diet and start a diet without carbohydrates. But this is not true. Carbohydrates you need to limit processed carbohydrates that are present in packaged foods based on refined sugar and white flour.
food simple carbohydrates like white bread, white rice, canned fruit juices with added sugar and potatoes should be consumed in moderation, as they are digested and absorbed quickly, triggering the level of blood sugar and insulin level rises in the body, which not only improves the storage of fat, but also lead to insulin resistance.
Carbohydrates unhealthy healthy vs.
is important to differentiate healthy carbohydrates unhealthy because most low carbohydrate diet errors of this confusion arise. Complex carbohydrates are low glycemic index foods that take longer to break down and digested in the gut, to stay satiated longer and avoid sudden increase in the level of blood sugar.
Unlike processed carbohydrates, complex carbohydrates have a low glycemic index, so that less insulin is released by the pancreas. This is extremely beneficial for people suffering from diabetes. In addition, these complex carbohydrates are rich in vitamins, natural antioxidants and essential minerals for the body.
The combination of carbohydrates and protein for weight loss better
Although most fitness enthusiasts and aspiring bodybuilders only concentrate on proteins to promote the formation of muscle mass and burn calories and opt for low carbohydrate, but the combination of protein and carbohydrates is a better option in this case and bodybuilding diet plan for mass gain is literally incomplete without carbohydrates.
Therefore, food weight loss should include both proteins and carbohydrates because protein is satiating and has a high thermal effect. The body needs more energy to process protein and complex carbohydrates. This particular combination increases metabolism and accelerates the process of burning body fat.
Eating carbohydrates causes weight gain
One of the most common misconceptions about food carbohydrates is that carbohydrate-rich foods cause weight gain and this also leads to many low carb errors. The reason for this error is the inability to discriminate between healthy and unhealthy carbohydrates. Complex carbohydrates are made up mostly of fiber and other essential nutrients that require a long period of longer to break down and digest and keeps you fuller for longer time, which in turn reduces the craving for unhealthy foods.
Therefore, complex carbohydrates actually help in weight loss and have significant calorie diet plan instead insimple 1200 for weight loss. And keep private body of carbohydrates for too long will promote to convert dietary protein stored in muscles into glucose by breaking down muscle mass and this can eventually cause anemia. Part of the fat burning carbohydrates are quinoa, millet, rice, legumes, vegetables and lentils.
Carbohydrates do not cause indigestion
However, another mistake that people make with carbohydrates IT eliminate them completely from the list of foods because they blame indigestion, bloating abdominal and gas formation in the stomach. But in reality, the problem of indigestion is not caused by carbohydrate foods low or high carbs, but due to the presence of gluten. Gluten is a type of protein found in barley, rye and wheat protein and this adds to the grains chewy texture.
Some people are sensitive or intolerant to gluten and symptoms can include gas, abdominal bloating, stomach cramps, indigestion and headaches. However, with increasing awareness of gluten sensitivity, gluten-free foods increasingly are being made available on the market. Substituting whole grains without regular gluten whole grains help prevent indigestion.
Carbohydrates in limited quantities do not make you drowsy and lethargic
Another common misconception about carbohydrate foods is that because of its starch content, eating carbohydrates makes you lethargic and sleep during the afternoon. But actually, the glucose formed by the decomposition of carbohydrates move through the bloodstream and mitochondrial furnaces fuels that improve brain power.
Carbohydrates containing starch and sugar are the best source of glucose and the best food sources of these carbohydrates are whole grains, vegetables, fruits and legumes. However, consumption of carbohydrates excessive simultaneously can reduce the power supply to the brain. Therefore, it is best to follow a low carbohydrate diet that contains a limited amount of complex carbohydrates.
Carbohydrates help to boost mood
Excessive work pressure and stress making you feel low? Do not reach for an antidepressant drug yet. Try to consume carbohydrates instead. Some research shows that a diet rich in carbohydrates promote the release of chemical serotonin to feel good that not only improves mood, but also helps relieve stress, depression and fatigue so you feel full of energy and happy.
People who consume foods low in carbohydrates are more likely to suffer from depression, anger and anxiety than those who follow a low-fat and high-carbohydrate diet.
Carbohydrates are Heart Friend
Carbohydrates contain both soluble and insoluble fibers that are very beneficial to health. The consumption of soluble fiber carbohydrate foods such as oatmeal and beans helps lower the level of bad LDL (low density lipoprotein) and triglycerides in the bloodstream, while raising the level of healthy HDL (high density lipoprotein ).
Foods low glycemic index are digested at a relatively slow pace in the gut that does not raise blood sugar and insulin levels, which in turn prevents increased LDL cholesterol and triglycerides in the blood and reduce the risk of stroke, heart attack and heart failure.
List of healthy carbohydrates to lose weight
Carbohydrates are undoubtedly one of the most controversial nutrients and most people are totally confused about his inclusion in your diet daily or not. The trick here is to identify and choose the right carbohydrates. You can get your daily dose or carbohydrate sweets or whole grain bread – the choice is yours, but it is important to know that complex carbohydrates in whole grains, fruits and vegetables grains are healthy carbohydrates, as they are also loaded with soluble fiber, vitamins, minerals and antioxidants.
Foods made with whole grains part of all three parts of the grain, namely – the germ, the endogerm and barn coat. Whole foods are loaded with complex carbohydrates, fiber, antioxidants, vitamins and minerals and are extremely low in cholesterol and fat that makes them ideal for weight loss food.
Replace simple carbohydrates like white flour, white rice and brown rice, whole oats, wheat, breakfast cereals and wholemeal bread. Undoubtedly, oats and weight loss are a subject of discussion in fitness circles.
Vegetables are carbohydrates that form a complete combination of fiber, vitamins, minerals and antioxidants that not only fights the damage caused by free radicals and stress the healthiest oxidative, but also it protects against several chronic diseases.
Therefore, nutritionists and dietitians recommend eating fruits and vegetables to lose weight and to maintain proper health. Some of the healthiest vegetables are spinach, broccoli, carrots, onions, garlic, cabbage, celery, etc.
Fruits are yet another powerful source of complex carbohydrates, along with fiber, vitamins and minerals. Fruits are a great source of several antioxidants are more effective compared to those found in plants. It is recommended to include at least 2 servings of fruit in the daily diet.
Some of the options of healthy fruits are all kinds of berries such as strawberries, blueberries, blackberries, along with oranges, pineapple, grapefruit, kiwi, mango, pears and bananas . But it is better to consume whole fruits that fruit juices.
Legumes such as beans, peas and lentils are an incredible source of carbohydrates and protein, along with other vital nutrients that make it a complete food for health. The carbohydrates present in legumes have a low glycemic index which are ideal for people who suffer from diabetes.
Foods with low GI (glycemic index) is slowly broken down in the intestine and prevent sudden rise or fall in glucose levels in the blood.
low-fat dairy products
low-fat dairy products and milk are an excellent source of carbohydrates, along with a significant amount of protein and minerals such as potassium, phosphorus and calcium. A cup of milk contains 12 grams of carbohydrates and 8 grams of protein, while a cup of yogurt contains 17 grams of carbohydrates and 12.9 grams of protein. Dairy products also contain a significant amount of riboflavin, vitamins A, B and D.
So now that you know what type of crabs is good for your health, include it in your daily diet to promote healthy weight loss and protect your heart.