Carbohydrate is an organic compound of carbon, hydrogen, and oxygen used to produce energy in human as well as in the animal body. It’s found in sugar, cellulose, and starch which are generally present in fruits, vegetables, grains, and dairy products. Intake of carbohydrates is very essential for a healthy body but in what amount and type, is equally significant. For example, carbohydrates are present in both, white and brown bread but consuming a brown bread is way healthier than the white one. So it is very important to consider the type: Good or Bad.
Bad carbohydrates can also be referred to as simple carbohydrates which are quickly digested by our body system and the blood sugar level is raised which further causes our arteries to swell. This inflammation paces down the blood flow causing different types of heart diseases and heart strokes.
Good or complex carbohydrates are the ones which cannot be broken down into glucose easily which mean a lower amount of sugar is released at a consistent rate i.e., energy is retained for a longer time.
Top 5 sources of carbohydrates you should avoid:
Second only to water, soda is consumed in almost every part of the world. Filled with sugary calories, it creates insulin in the body as soon as it is consumed. Insulin helps the sugar to get mixed with the bloodstream to produce energy. But the carbs in soda makes this process so quick that within less than half an hour, this sugar in blood is further transformed into fat also making a wall around the arteries.
2) Refined grains:
These are the modified grains processed through machines generally to remove barn and germs. They consist of excess starch and are also high in gluten and thus lack all the good nutrients. Some of the most popular examples where refined grains are used are white bread, pizza base and cookies.
3) Pastries and desserts:
Excess sugar definitely doesn’t have any added nutritional value and pastries and desserts are not only loaded with calories and sugar but also fats. So with the spike in blood sugar level, they also cause obesity in the body.
4) Junk food:
Simple carbs, unhealthy fats, added sugar and salt are of no benefit to the human body and these are all the things which are part of all the junk food.
5) Eating outside:
Though it is a great way to enjoy and hang out with friends and family, limiting it to once in a month or two can benefit you greatly. Artificial flavour, colour, excess of sugar, salt and finally the amount you consume while eating outside is higher than what you intake when at home.
Top 5 sources of good carbohydrates you should consider in your daily meal:
Gluten-free whole grain with nutritional benefits of fibres and antioxidants, oatmeal is a great way to consume all the good carbs and stay healthy with your tummy full.
2) Whole grain:
With high in fibre and slow to digest, whole grains are a good source of carbs and other nutrients like vitamins and minerals. Blood sugar can also be easily controlled as they are good in controlling the appetite.
Antioxidant rich, this traditional food is a great source of complex carbohydrates. It can work wonders for a patient with diabetes or blood pressure. It also helps to fight with obesity and cardiovascular diseases.
Great source of complex carbs, proteins and fibre, they are also cheap and delicious. They also help in controlling cholesterol level and are great for diabetic and migraine patients.
5) Whole fruit instead of juice:
In comparison with juice, fruits contain less of sugar and more of fibre. With benefits of good carbs, they are also good for skin and body, both internally and externally.
Optimum level of carbohydrates to be consumed on daily basis:
45 to 65 percent of your total calorie intake divided by 4 is the amount of carbs you need to consume to maintain the blood sugar and a healthy lifestyle.