Carbohydrates, or carbs, are our body’s primary source of energy and are a crucial part of every healthy diet. To those people who avoid carbs like the plague, they should never be completely avoided and at the same time, it’s crucial to grasp that not all carbohydrates are alike in their nutritional value, read additional info about PhenQ here.
To put it plainly, carbohydrates are of two types, either simple carbs better known as refined bad carbs, or complex carbs better known as natural good carbs. These two classifications are based entirely on the chemical makeup as well as on how your body responds and absorbs them. Simple carbs provide you with a boost of energy, while complex carbs take your body more time to break down and use, but in turn, they provide you with both nutrients and energy that your body actually needs.
We will now discuss these two classifications of carbohydrates in detail; you will learn what they both do and just how useful or harmful they are for you.
Natural Good Carbs (Complex Carbohydrates)
You must have heard this term floating around for quite a while, but if you are like most people who think going into the depth of this is too much effort, we will break it down for you in an easily digestible manner, pun intended.
Complex or Natural Good Carbs are essentially natural foods such as plants that provide your body with the much needed vitamins, fibers, minerals, as well as phytochemicals with carbohydrates. Examples of these natural foods include fruits, vegetables, and beans. A good carbohydrate can’t be judged without first considering the fiber content that ’’ts comprised of, unless of course the food type is a low-fiber one naturally, like low-fat or skimmed milk.
Fiber content in carbohydrates is crucial for your health
The part of plant foods that humans cannot digest is fiber. While fiber isn’t being absorbed, it still does a lot of wonders for your body.
Fiber is responsible for regulating the absorption of nutrients you consume, this includes carbohydrates as well. It essentially slows down the absorption through the stomach walls to maintain blood sugar levels.
The slowdown in absorption aids in preventing peaks in your blood sugar levels, this reduces the risk of developing type 2 diabetes.
Certain variations of fiber that are found in beans, oats, as well as some fruits aid in lowering blood cholesterol.
As a plus, it also keeps you from overeating. Fiber helps you feel full, significantly adding to the satiety you feel after a meal.
The pertaining problem of a typical American diet is that it has everything but high fiber content. Let’s take grains for example; they are naturally high in fiber content, but refined (or white) grains are significantly low on fiber that nowhere near serves the purpose it is supposed to.
To include the most healthy, natural carbohydrates filled with fiber may require a bit of effort, but here are some tips you can follow:
Include plenty of vegetables and fruits. Simply eating about 5 small servings per day will mean about 10 grams or more of fiber.
Include beans and bean related products in your daily diet. Half a cup of baked beans can easily add about 4 to 8 gms of fiber.
Consider switching to whole grains in every way possible (include bread, buns, rolls, tortillas, crackers, pasta, etc).
Refined, Bad Carbs (Simple Carbohydrates)
From the broadest perspective, simple carbohydrates or refined bad carbs include sugars, added sugars, as well as the refined white grains mentioned above, and more. Americans are consuming way too much sugar, and ironically, there is no way to sugar coat this fact. An average adult consumes about twenty teaspoons of sugar on a daily basis, according to the USDA’s nationwide survey. That averages to about 320 calories that can add hard to losing pounds rapidly. What’s sad is that most, if not all of these adults, aren’t even aware of how much sugar is present in their diet.
Refine grains, sugars, as well as starches provide a quick boost of energy to your body in glucose form. This can be a good thing if you feel depleted of energy and are trying to compensate for that. Healthy instances, in which you can consume these refined sugars without any long lasting repercussions is in competitive and strenuous sports, where you are likely to burn them all off.
Carbs that are good for your health are minimally processed or rather unprocessed whole foods that are comprised of natural sugars, like lactose in milk, and fructose in fruits.
Avoid consuming “Added Sugars” in Excess
Added sugars, known better as caloric sweeteners, are syrups and refined sugars added to foods during preparation or processing. An example of this can very well be the high fructose corn syrup content in sweetened drinkables as well as baked goods.
All added sugars provide calories, and when it comes to nutrients that actually contribute to your better health, they are non-existent.
The Factor of Glycemic Load
Describing carbohydrates as either complex or simple is one way to categorize them, but dietitians and nutritionists have adopted a concept that is being used to better guide the masses in making informed decisions regarding the type of carbohydrates they select and eat.
A particular food’s glycemic index, informs you of how high and how quickly your blood sugar is likely to rise after consuming the carbohydrates contained within that food, as compared with eating pure sugar. Now that you have an idea of what it can be used for; let’s see how you can read this index. Foods with a higher glycemic index are unhealthy, while those on the lower end are recommended as they complement your health with natural carbs rich in fiber content. Note that most; if not all good carbs (complex carbs), fall on the lower end of the glycemic index spectrum.
You can use the glycemic index to gauge the types of food you are consuming, efficiently allowing you to be careful about what you put into your body. This is crucial as once an individual reaches the middle age, health complications start to emerge. You can counter act this by not giving your body the reason to do so in the first place by watching what you eat.