Updated: May 17, 2022
Whether you are grooving to your favorite music or playing a tennis game with your friends or or pulling an all-nighter to finish off your pending assignment, your body needs carbohydrates, either in glucose or its stored form – glycogen.
You must have often heard “all carbohydrates are not equal”. And, it's true!
What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.
Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Foods high in carbohydrates are an important part of a healthy diet.
Related : Should I Care About Glycemic Index?
Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:
The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains. Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.
2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
3. Also look beyond the bread aisle. Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.
4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
Related : Am I Getting Enough Fiber?
To evaluate carbs objectively, we can use multiple metrics to identify specific characteristics that can help us classify them in either category. One key metric is whether it is a simple carbohydrate (contains a single or double molecule of sugar) or a complex carbohydrate (containing multiple sugar molecules). The second metric can be using the glycemic index.
More on that later.
About the authors:
Madur & Anitha Jagannath are certified Nutrition Consultants, in addition to their professions in technology and human resources. When Madur started feeling lethargic and slowing down, he started exercising regularly, became conscious of healthy eating habits and nutrition. He is an avid runner and does half-marathons often. At Voyage to Wellness, they attribute our reputation to the lasting customer relationships they have developed throughout the years. They believe in health & wellness and being fit, at all stages of people's lives.
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