Let’s talk about carbohydrates, its types, benefits, and sources. And, one burning question that many people ask regarding carbs will be answered at the end of this article!
Carbohydrates are one of the three main macronutrients that provide energy to the body. They’re an essential part of a person’s diet, a healthy one at that, and understanding the different types, benefits, and sources can help you make BETTER decisions regarding your carbohydrate intake.
What are carbohydrates?
Carbohydrates are the body’s primary source of energy, just as healthy fats are known to play a very important role in maintaining heart health, brain function. They are composed of carbon, hydrogen, and oxygen atoms, and come in two main forms:
- Simple carbohydrates (sugars)
- complex carbohydrates (starches and fibers)
What you eat them, the body breaks them down into glucose, which is then absorbed into the bloodstream. Then the glucose is either used immediately for energy, or stored in the liver and muscles as glycogen for later use.
Types of carbohydrates
So, the thing is there are two main types of carbohydrates, which are simple carbohydrates (sugars) and complex carbohydrates ( starches and fiber).
Simple carbs
To put it simply, simple carbs, or sugars, are quickly digested, and absorbed by the body.
It is also called the “Bad kind Of Carbs by some people.
They’re found naturally in fruits, milk, and milk products, and provide a rapid source of energy, but can also cause a spike in your blood sugar levels.
Examples of simple carbs include:
- Fructose (fruit sugar)
- Sucrose (table sugar)
- Lactose (milk sugar)
Complex carbohydrates
Complex carbs, also known as starches or fibers, digest slower which helps to provide a more sustained source of energy.
Examples of complex carbs are:
- Starches (which are found in grains, legumes, and starchy vegetables)
- Fiber (found in whole grains, fruits and vegetables)
Let’s talk about Glycemic Index for a bit
So what is the meaning behind the word glycemic index? Well, it is a measure of how quickly a carbohydrate raises a person’s blood sugar levels. Foods with high glycemic index (GI), such as white bread and sugary snacks cause a spike in blood sugar levels, while foods with a low glycemic index, such as whole grains and non-starchy vegetables, cause a more gradual increase.
What are the benefits of Carbohydrates?
Carbs provide many benefits, including the following:
- Energy production
- It can improve digestion
- It may prevent constipation
- Useful to control weight
- Boost exercise performance
- It may support heart health
- Provides fiber and other nutrients
- It may help the brain function better
- Good mood booster
- It may help prevent diseases like diabetes and high-weight gain
- Prevents blood clots
- Can help you sleep better
- They can help preserve muscles
Sources of Carbohydrates
Carbs are found in many foods you eat including:
- Bread
- Pasta
- Rice (brown and white)
- Fruits and vegetables
- Beans
- Lentils
- Black beans
- Kidney beans
- Almonds
- Walnuts
- Peanuts
- Chia seeds
- Sweet potatoes
- Broccoli
- Green beans
- Carrots
- Asparagus
- Black-eyed peas
- Oats
- Refined grains
Choosing healthy carbohydrates
When you want to choose which carbs to eat, it’s important to select whole, unprocessed foods as much as possible. Here are some tips that will help you choose better:
- Choose whole grains over refined grains
- Pick and mix the fruits and vegetables you eat
- Limit added sugars and refined grains
Refined carbs to avoid
The foods you’re about to see tend to contain mostly refined carbs, and for your own good, they should be limited.
Seriously… they should
Sugary drinks: Soft drinks, sweetened tea, sports drinks, fruit juices, etc
White bread: This includes “white wheat bread”
Desserts and treats: Like cakes, cookies, donuts, candy, buiscuit and others
White pastas: These are the ones made from refined whole wheat flour
Now to that ONE question people ask,
Should i eliminate carbs to lose weight ?
Nope you don’t need to completely eliminate carbs from your diet in order to lose weight. Regardless of what you hear online, carbs are not the enemy you think they are. So, you should focus on whole, unprocessed carbs like whole grains, fruits, and veggies. Therefore, what really matters at the end of the day is a balanced diet with portion control and regular exercise. It’s a more sustainable and assured way to lose weight!
