November 13, 2024
Carbohydrates or carbs are at the center of tug-of-war when it comes to nutrition and especially weight management. People often think that carbs are dietary demons and that they should be consumed in little or no amounts.
Carbohydrates are one of the three macro nutrients along with protein and fat. The body breaks them down into glucose which provides your body with energy recovery and helps in digestion. They are the primary source of for our body.
Carbohydrates are key for maximum energy, stamina and concentration. If you are working out regularly, you must consume carbs as they are the fuel needed for your body. Carbs are not evil and they should be a part of your balance diet.
This article will break this myth that all carbs are unhealthy.
When you eat carbs, they break down into smaller molecules of glucose by different enzymes present in our body. These causes release of insulin, a hormone that helps to convert carbs into energy. The glucose is then used for immediate energy. Extra glucose is stored in liver and muscles in the form of glycogen. Glycogen can be converted back into glucose. Whenever you need energy, any excess glucose that cannot fit in liver or muscles gets converted into fat fat.
No food is good or bad; but there are two types of carbs which affect your body differently, refined and unrefined.
Also called as simple carbohydrates, Refined carbs are highly processed foods that are stripped of their natural fiber, vitamins and minerals due to their manufacturing process.
They cause sudden spikes in blood sugar levels, which causes craving for more sugary foods, leading to excess carbohydrates being stored as fat.
Examples are cakes, white breads, soft drinks, chocolates, candies, etc.
Avoid eating refined carbs as they does not contain any essential nutrients and also causes spikes in blood sugar levels
Also called as complex carbohydrates, Unrefined carbs are much healthier than refined carbs because they are absorbed much slower in the body and they doesn’t cause a sudden spike in blood sugar levels. The energy from these carbs is released and used slowly throughout the day.
The sources of unrefined carbohydrates are :
1) Whole grains : Like brown rice, quinoa, oats, whole wheat bread
2) Legumes like lentils, chickpeas and kidney beans
3) Vegetables like sweet potatoes and carrots
4) Fruits like apples, berries, oranges, and bananas
The best carbs to consume are complex carbohydrates, as they give long lasting energy and keep you fill up for long time. By keeping you fuller for longer, complex carbs make it easier to manage hunger and maintain a healthy weight over time.
Because of their high fiber content, they are amazing for your gut health. The fiber in complex carbs, promotes digestive health by adding bulk to stool, making it easier to pass and preventing constipation.
Due to their slow breakdown, complex carbs help regulate blood sugar levels, which is especially beneficial for people with diabetes. By avoiding the rapid sugar spikes and dips caused by simple carbs, complex carbs help keep glucose levels stable. Aim for carbs with a low glycemic index (GI) to prevent spikes in blood sugar.
Diets high in fiber-rich complex carbs are associated with a reduced risk of heart disease, type 2 diabetes, and certain cancers.
Hi there, I am Dr. Shraddha Mundhada, a dentist by profession. Learning how food could impact my energy, mood, and overall wellness inspired me to help others discover the same transformation.
© 2024 Created By ~Dr Shraddha Mundhada