|Carbohydrates are made up of 3 different components:
Fibre, Starch, and Sugar.
Fibre and starch is complex in nature, while sugar is a simple carb.
“Carbs” are conveniently assumed as ‘bad’ for your diet as they contribute to weight gain and must be avoided. The fact is that not all carbs are equal, while some may be bad and could trigger weight loss, there are a number of carbs that are actually healthy and must be a part of a person’s diet. A carb is good or bad depends upon the chemical composition (chains of sugar molecules). Very often we hear that cutting down on carbs is the secret behind weight loss, but an Australian report reveals that a person is likely to experience anxiety or depressive feeling and is less likely to exercise. Therefore, it is important to strike a right balance of carbs in the diet.
What’s the main difference between simple carbs and complex carbs?
Simple carbs possess less nutritional value, but they are easy-to-digest. Simple carbs are the quickest source of energy. On the other hand, complex carbs are those, which have a longer chain of sugar molecules and take longer to break down, although they are nutritious and rich in fibre.
It is said that complex carbs are the ‘good carbs’ owing to its longer series of sugar. As it takes more time to break down which means that you’ll be charged with energy for a longer duration and you’ll feel fuller with complex carbs.
What is Glycemic Index?
Glycemic index indicates how a particular type of food impacts our blood sugar (blood glucose). Carbs having a value of below 55 are slowly digested, metabolised slower, and lower rise in blood sugar. All carbs break down into glucose and provide main energy to the brain and nervous system. It also provides energy during exercising. Lower the GI, better are the carbs for the person. Low GI carbs aid weight loss, manage diabetics, prevents the risk of developing chronic lifestyle disease, type 2 diabetics and provides other health benefits
Here are top five good carb examples that you must include in your diet:
- Wholegrains and brown rice
- Chia seeds, pumpkin seeds
Here are top five bad carbs that you must totally avoid:
- Artificial syrups
- White rice, white bread
- Pastries and desserts
No, you don’t have to torture yourself by completely abandoning these items. You can occasionally indulge in them and ensure that they aren’t the primary source of carbohydrates in your diet. Always choose unrefined carbs such as fruits, dairy, and vegetables and avoid any processed carbs. The Dietary Guidelines for Americans suggests that about 55 percent of your daily calorie consumption should come from carbs.
By choosing good carbs, you are a step closer to a healthier lifestyle. Make the right choice and enjoy a healthy and an energetic life.