Carbohydrates; Good V.S. bad carbs and low-carbs diet
Carbohydrates; Good V.S. bad carbs and low-carbs diet
What are carbohydrates?
You find The carbohydrates in form of sugars or starches. Our bodies use them to obtain energy, carbohydrates come in a simple form like sugars, or a complex one like starches and fibers. The complex types like starches or fibers are healthy and good carbs or can be harmful and bad carbs.
Carbohydrates are divided into three types:
Sugars: Sweet, short-chain carbohydrates found in foods like glucose, sucrose, …..
Starches: They are long chains of glucose sugar particles that are broken down in the digestive system to be glucose.
Fibers: All people cannot digest fibers, but the bacteria in the digestive system make use of some of them.
The main purpose of carbs is to provide our bodies with energy.
Most types of carbs are converted into sugars or broken down; which our bodies use as an energy source, also it’s possible to be converted into fats (stored energy) for later use.
Types of carbohydrates
Types of foods that contain carbs are many and they differ in their effects on our bodies.
Although carbs are often referred to as “simple” or “complex,” we think calling them “whole or good” or “refined or bad” carbs makes more sense.
Eating the right amount of good carbs vs. bad carbs is the key to perfect health and to achieving the ideal weight.
Good vs. the bad carbohydrates
The good carbs are whole carbs as they are unprocessed and contain fibers, while the bad carbs or refined carbs are processed and the natural fibers are removed.
More focus on good and bad carbs:
Good carbs are found in many types of healthy foods that are rich in protein, fiber, minerals, or vitamins.
They do not usually cause giant spikes in blood sugar with corresponding drops.
Instead, they help stabilize your blood sugar, keeping you energized for longer periods of time, and helping you reach or maintain a healthy weight.
Some examples of good carbs:
- Non-starchy vegetables
- Starchy vegetables
- Whole grains
- Low-fat milk
Studies show that increasing fiber helps you lose weight if you are overweight or obese.
What are the benefits of good carbs?
There are some of the benefits of consuming good carbs:
- Healthy digestive system.
- Regulates cholesterol.
- High defenses due to nutrients and vitamins.
- Greater concentration.
- It will improve your mood.
- It will improve your body composition.
They have many calories with low nutritious value
bad carbohydrate foods usually lack essential nutrients. In other words, they are “empty” or nutritionally worthless calories.
Many types of bad carbs cause the blood sugar to rise and then a consequent drop in blood sugar level.
Bad carbohydrates make you feel hungry faster than the good types as they have no many fibers, unlike good carbs.
Some examples of bad carbohydrates:
- Added sugar
- Ice cream, chocolate, and candies
- Donuts and other sweets
- Sugary drinks like soda or sweet tea.
White bread and white rice.
- Bakery products
- Other refined grains
- Sugary cereals
- Yogurt with added sugar
- Other foods that contain added sugar
Added sugars are the most dangerous type of carbohydrate as they are linked to all kinds of chronic diseases.
Effects of bad carbohydrates:
- High blood pressure
- Being overweight or obese
- High cholesterol
- Chronic and cardiovascular diseases.
Simple and complex carbohydrates
What the difference is between the two types?
Complex carbohydrates take a longer period for digestion.
Starches are examples of complex carbohydrates. Examples of healthy complex carbohydrates include:
- Sweet potatoes
- White potatoes
- Green peas, black-eyed peas, and chickpeas
- Dry beans like Pinto beans, Sea beans, and black beans.
- Lentils and other legumes
- Quinoa, brown rice, wild rice, oatmeal, and whole-wheat bread.
- Other types of whole grains
Many of the foods on the good carbohydrate list can be complex carbohydrates so you have to avoid complex refined carbohydrates such as white bread or white rice.
Simple carbohydrates are broken down faster than the complex type so you feel very energetic after eating them.
The energy our bodies get from simple carbohydrates is not as long-lasting as the energy from complex carbohydrates.
Healthy simple carbohydrates to consider include vegetables, fruits, and natural sugars in milk.
Unhealthy simple carbohydrates include sugary drinks, sweets, and added sugar.
How many carbohydrates should I eat?
Although it is not necessary to count carbohydrates, it is often helpful to learn carbohydrate guidelines and how to fill each meal with nutritious carbohydrate-rich foods.
Here are some general guidelines for carbohydrate consumption in adults:
- Recommended Dietary Amount of Carbohydrates (RDA): 130 grams per day
- The Institute of Medicine macronutrient distribution range: 45-65% of total calories from carbohydrates
- Low carbohydrate diets: about 20-130 grams daily
- Studies show that low-carbohydrate diets are often more effective than other types of diets for rapid weight loss during the first 6 to 12 months of dieting.
The definition of low-carbohydrate diets is:
- Very low in carbohydrates: 20-50 grams daily.
- Low in carbohydrates is less than 130 grams in one day.
- Moderate carbon: 26-44% of total calories from carbohydrates.
- High carbohydrate content: 45% (or more) of your calories come from carbohydrates
You may like: Fat-Burning Spices That We Use Daily In Cooking.
What are some low-carb foods?
Foods rich in protein
Many high-protein foods are low in carbohydrates or even without them.
Some examples of healthy protein-rich options are:
- Chicken, turkey, and duck
- Venison or organic lean meat
- Scallops, shrimp, and other kinds of seafood
- Low fat cottage cheese
- Plain Greek yogurt
- Reduced-fat cheese
- Protein powder (no added sugar)
When on a low-carb diet, choose plain Greek yogurt, low-fat cottage cheese, reduced-fat cheese, or powdered whey or casein instead of milk.
Vegetables without starch
Non-starchy vegetables are low in carbohydrates, often containing only 5 grams of carbohydrates or less in each 1-cup serving.
Some examples of these vegetables are:
- Kale, chard, spinach, and other types of leafy greens
- Asparagus, broccoli, green beans, and other types of green vegetables
- Cucumbers, tomatoes, and peppers.
- Mushrooms, onions, carrots, and celery
- Baby corn, cauliflower, and okra.
Non-starchy vegetables are also low in calories, making them a great option when your goal is to lose weight or control it in a healthy way.
Fill half of each plate with vegetables containing no starch during the meal.
Heart-healthy, nutritious fat-rich foods are filling and low in carbohydrates.
Some examples of these fats:
- Olive oil
- Walnut oil
- Pumpkin seed oil
- Other vegetable oils
- Fish oil
- Nut butter
- Nuts and seeds
Avocados, olives, nut butter, nuts, and seeds contain carbohydrates but are much lower in carbohydrates than fruits, starchy vegetables, and whole grains.
What is a low-carb diet?
A low-carb diet drastically lowers levels of the hormone insulin, which transports glucose to cells and stores fat and sodium; your kidneys begin to edema, a decrease in abdominal fat is observed.
How to do a low-carb diet?
Carbohydrate intake depends on gender, age, body weight, activity levels, metabolic health, and food culture. people who are physically active can tolerate more carbohydrates. The situation is different in patients with metabolic syndrome, obesity, type II diabetes.
100-150 grams per day:
It is suitable for active people who want to stay healthy and maintain their weight. All vegetables, a few fruits a day, rice, cereals such as oats, healthy starches such as potatoes can be eaten.
20-50 grams per day:
It is the range in which the metabolic benefits can affect your body; It is suitable for diabetes and obesity patients who need to lose weight. They are carbohydrates from foods such as plenty of low-carb vegetables, some fruits, avocados, nuts, and seeds.
How do you turn bad carbs into good ones?
One characteristic of bad carbohydrates is that they are highly soluble and rarely go beyond the small intestine. They turn into sugar quickly and are absorbed by the body. Also, if you eat them uncontrollably, you can gain a few kilos of weight.
For their part, the so-called good ones have molecules that are more difficult to dissolve, so they pass into the large intestine. The bacteria in the gut will feed on the resistant starch and they will store these carbohydrates. What does this mean? That they will not be converted to glucose form.
Can you increase resistant starch in foods? The quick answer is yes. Scientists have found that cooling and cooking refined or bad carbohydrates turn them into good ones.
Like cooking and chilling, freezing also converts starch so your body absorbs fewer calories if you cut slices of bread, freeze them, and then run them through the toaster. This increases the absorption of good carbohydrates.
It is not bad to eat bread!
It is preferable to convert the white bread into rye bread in your diet but you can keep the bread in your meals.
Most industrially produced bread is made up of soluble starch, but rye uses whole grains, which contain resistant starch and travel seamlessly to the large intestine, where intestinal bacteria await.
You should check the sugar content in the bread you buy.
What problems does a lack of carbohydrates cause?
Carbohydrates, fats, and protein all provide energy, but muscles work with carbs as their primary fuel source.
In its absence, our body starts to use fat and protein for energy.
A lack of carbohydrates can cause loss of energy, fatigue, and slowed recovery. Also, when blood glucose drops, the body breaks down stored fat for energy. This process causes the accumulation of ketones in the blood, resulting in ketosis, a metabolic disorder. In the short term, weakness, headache, diarrhea, nausea, and irritability occur.
Tips for incorporating more complex carbohydrates and simple carbohydrates
- Read the ingredient label on bread, cereals, rice, pasta, and cookies.
- Start your day with foods high in fiber. Oatmeal, oatmeal cereal, whole wheat bran or wheat muffins, bagels, or English muffins.
- Add bananas or berries to your oatmeal or oatmeal cereal, or serve with fruit.
- Store nuts and vegetable juice boxes in your desk drawer and glove compartment (but moderate the sugar content!).
- You should have a bowl of fresh fruit in your kitchen as a quick snack.
- drink ½ cup of pure fruit juice one or two times a day.
- Choose brown rice over white rice.
- Add barley to stews and soups, or bulgur to casseroles and salads.
- Choose whole grain-based snacks: corn chips or popcorn, whole wheat pita with hummus or chickpea puree, whole-grain muffins, or whole-grain crackers.