Do you think that all carbs are bad for your health? If so, you’ve shown up in the right place.
Dietary carbohydrates gained a bad rap for adverse impacts on the body and causing weight gain. Although all carbohydrates are not bad for your body, they are one of the most important macronutrients your body requires for energy. The body breaks down carbohydrates into glucose, the primary source of energy for bodily cells, found in many foods and beverages like bread, pasta, chips, rice, fruit juices and so on.
Carbohydrates are not harmful to your health instead your body needs carbs to work well. The naturally obtained carbs from plant-based sources are considered good or healthy carbohydrates. Here are some of the most common natural sources of carbs include:
- Nuts
- Milk
- Peas
- Seeds
- Fruits
- Beans
- Grains
- Lentils
- Vegetables
However, some processed carbohydrates such as white bread, white rice, pasta, pizza dough etc can be bad for your health since nutrients and fibre have been removed during processing. They might lead to weight gain, high blood sugar and high blood pressure levels.
Is there such a thing as healthy and unhealthy carbohydrates?
Carbohydrates are classified as healthy (good) or unhealthy (bad) based on their nutritional value. They are categorized into three types: simple carbs, complex carbs, and refined carbs.
Simple Carbohydrates:
The simplest form of carbohydrates is rapidly digested and can cause blood sugar to rise while leaving you hungry. These are referred to as unhealthy carbohydrates and may result in overeating and weight gain as well as other medical conditions like diabetes and hypertension.
The following are some of the most common sources of simple carbohydrates:
- Soda
- Honey
- Candies
- Fruit juices
- Table sugar
- Baked goods
- Sugary beverages
Complex Carbohydrates:
The complex form of carbohydrates is digested slowly, resulting in the constant release of glucose in the blood while controlling blood sugar rises. Complex carbohydrates contain fibre, which slows digestion and keeps you fuller for longer. These are referred to as healthy carbohydrates, may help in weight loss and are ideal sources for type 2 diabetics.
The following are some of the most common sources of complex carbohydrates:
- Oats
- Peas
- Corn
- Beans
- Fruits
- Quinoa
- Lentils
- Brown rice
- Vegetables
- Whole grains
Refined Carbohydrates:
The refined carbohydrates are produced during the manufacturing process, which removes the nutritional value while leaving the starch content of foods such as whole grains. As a result, you may lose fibre, vitamins, minerals and polyphenols. These are referred to as unhealthy carbs, but some of them may be part of a well-balanced diet that follows standard guidelines.
The following are some of the most common sources of refined carbohydrates:
- Beer
- Pasta
- Cakes
- Biscuits
- Pastries
- White rice
- White flour
- Pizza dough
- Sweet deserts
- Sugary cereals
How to make healthy carbohydrate choices for your body?
It is essential to emphasise nutritious and complex carbs for your body to maintain your health.
Choose whole foods:
Adopt whole foods that are healthful complex carbs such as whole grains, fresh fruits, nuts, beans, fish, eggs and so on. They consist of fibre, nutrients, and the sustained energy your body needs to function properly.
Choose whole grains:
Choose whole grains over refined grains every time to gain the most health benefits, such as oats, barley, quinoa, brown rice, corn, etc. Search for whole-wheat or whole-grain products after thoroughly checking them.
Emphasise on fibre:
Consume fibre-rich foods such as fruits, vegetables, whole grains and legumes since they digest slowly and keep you fuller for longer, preventing overeating. These foods are also helpful in maintaining the stability of blood sugar and blood pressure levels.
Read nutrition labels:
When you go grocery shopping, look at the nutrition labels carefully to determine the levels of nutrients, fibre, and sugars and to ensure that they are 100% whole grain or whole wheat.
Protein and healthy fats:
Make healthful combos of complex carbs with lean proteins or healthy fats to prepare balanced meals that will provide you with the maximum health benefits while leaving you feeling satiated and energetic.
Home meals:
Cook your meals at home to ensure they are nutritious and well-balanced by using healthy ingredients.
Limit added sugars:
Sugars are empty calories that are added to cakes, pastries, deserts and other baked goods. You can eat them on occasion, but eating a lot of added sugars might lead to weight gain and other serious health problems.
Individual requirements:
Seek the guidance of a Dietitian to determine what is most beneficial to your health. Carbohydrates are incorporated into the diet based on your body’s needs, which are defined by factors such as goals related to health and activity levels.
Varieties:
Incorporate a variety of carbohydrates in your diet to make sure you receive all the nutrients you require to create balanced meals. Combine whole grains with colourful fruits and vegetables that are high in fibre, vitamins, minerals and antioxidants.
Carbohydrate snacks:
Arrange carbohydrate-containing snacks in advance time, such as a fruit bowl, dry nuts or crackers, to avoid unhealthy snacking.
Dairy products with a low-fat content:
Opt for low-fat dairy products like milk, yoghurt, and cheese to cut calories and bad fats while still getting enough nutrients.
The idea is to develop balanced meals with good carbs that satisfy your body’s needs and leave you energetic and healthy.
Snack sources for carbohydrates:
There are numerous healthy carbohydrate snack options to incorporate into your diet. Among them are the following:
- Fruits
- Carrots
- Granola
- Quinoa
- Banana
- Popcorn
- Nut butter
- Smoothies
- Dried fruits
- Greek Yoghurt
- Hard-boiled eggs
You can also make mixed snacks from this food list, such as fruit salads, veggie salads, nut and fruit smoothies.