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Carbs - The Good The Bad And The Healthy
from:Carbs are a part of nearly every dieter's vocabulary. A number
of diets are famous for fighting carb consumption. But you
should know that not every carbohydrate is created alike. While
it is true that you can lose weight by cutting carbs, carbs are
also necessary for a good diet.
To begin with, we should define our terms. Carbs are derived from a number of different sources.
They are present in bread, pasta, fruits, and vegetables. There
are also a number of different types of carbs. For instance,
carbs come in the form of sugars, starches, and fiber. For the
most part, the digestive system divides carbs into sugar
molecules which can be taken into the bloodstream. The majority
of carbs are transformed into glucose or blood sugar. In this
way, carbs provide energy for our bodies.
Those who lack sufficient carbs in their diet may suffer from fatigue. Carbs
can be filled with nutrients. For instance, fruit contains
vitamins A and C, fiber, and folate. Vegetables are also a good
vitamin and fiber source; in fact, they usually contain a
greater variety of minerals than other foods do. Whole grains
can provide you with fiber, protein, and B vitamins. Legumes can
provide you with protein, iron, and potassium. But carbs can
also be potentially bad for your health. For instance, cookies,
potato chips, and soft drinks also contain carbs in the form of
sugar and flour.
You should know that refined carbohydrates have been linked with diabetes and heart diseases, making these carbs a dangerous choice. There are a number of good reasons to ban
these carbs from your diet. For instance, they are extremely
high in calories and offer little in the way of nutrients.
Because they contain no fiber, they will not keep you satiated.
In fact, such carbs offer you zero nutrients, but plenty of fat.
Therefore, you should avoid processed grains and sugars.
Instead, eat whole grains, fruits, and vegetables to maximize
your nutritional intake. Instead of eliminating carbs completely
from your diet, simply ban those that increase the size of your
waistline. There is another way to think about carbs. You can
generally divide them into two categories: simple and complex. A
simple carb, such as sugar, promotes weight gain. As a result,
you should select low-sugar foods, especially low-sugar
beverages. In contrast, complex carbohydrates promote weight
loss. Health experts recommend that dieters consume between 55
and 65 percent of their calories from these types of carbs. Such
carbs include fruits and vegetables and a number of other
natural foods.
But it isn't enough to simply eat fruits and vegetables. You also need to avoid fattening sauces and condiments such as mayonnaise and butter. By adding butter to
your broccoli or mayonnaise to your potatoes, you can raise the
calorie amount exponentially, sabotaging your diet. The U.S.
Department of Agriculture promotes a food pyramid that
recommends as many as eleven servings of bread, pasta, and
cereal.
However, a number of dieticians are suggesting that
Americans should cut the carbs--period. In one poll, 81 percent
of the respondents said they were abiding by a low-carb diet. It
is interesting to point out that neither the American Heart
Association nor the American Diabetes Association believes that
the glycemic index should be considered when following a weight
loss plan. While the Diabetes Association concedes that various
foods offer different glycemic responses, the Association's
leaders believe the most critical factor is the number of carbs
rather than the form of the carbs consumed.
Granted, dietary information about carbs can be confusing. However, a number of
dieticians say that, while you might not want to cut carbs out
of your diet entirely, you should eat carbs only in moderation.
Health experts also say that you should limit your carb intake
to good carbs and pass up the bad ones. By following such a
plan, you should have energy--but you shouldn't pack on the
weight.
It may be difficult at first to follow such a diet plan,
since many of us are conditioned to eat bad carbs in order to
elevate our moods. In time, however, you may find that you enjoy
the fruits and vegetables you're eating, and you may not even
miss those tortilla chips.
About the author: Mohd Shahreil
For more articles and information about Weight Loss. Please go to my blog website ==> http://howdoiloseweightfast.blogspot.com/ Get a FREE e-book "A Guide To Lose Weight"
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