Carbs get a bad rap.We are taught to avoid foods high in carbohydrates, but the reality is that carbohydrates are essential to a balanced diet. 45% to 65% One of our daily calories should come from carbohydrates. When it comes to nutrition, not all carbs are created equal, which is why some are usually called “good” and others “bad.” carbs are less healthy than others.
One reason for the obesity epidemic in the United States is that the typical American diet is high in refined carbohydrates found in fast food and white bread. “If you look at the standard American diet, you eat a lot of refined carbohydrates and very little complex carbohydrates, fresh fruits and vegetables,” he explains. Julie Smith, RD., Registered Dietitian at the University of Toledo Medical Center. “Half of the plate should be filled with fruits and vegetables, a quarter should be filled with some kind of lean protein, and the remaining quarter should be limited to carbohydrate options.”
What are refined carbohydrates?
Refined carbohydrates are sugars and starches that have been changed during processing into processed foods. They are originally made from natural whole grains, but are heavily processed to remove the outer shell and seed portion of the grain. the duration will be longer.
more prevention
Peeling off the grain part also removes almost all essential vitamins, nutrients and fiber. It is what you give to your body.
Refined carbohydrates are found in white bread, pizza dough, corn flakes, and rice.
What is the difference between complex carbs and refined carbs?
If refined carbs are “bad” carbs, complex carbs are “good” carbs. Complex carbohydrates provide the nutrients and fiber your body needs to sustain itself.
“You should make sure at least half of your carbs are complex carbs, such as whole grains or sweet potatoes, and really try to limit these refined carbs to 50% of your total daily carbs.” Mr Smith says. Complex carbohydrates are found in oatmeal, whole grain bread, sweet potatoes, and brown rice.
Why Should You Limit Refined Carbohydrates?
Refined carbs do little to keep your body running smoothly.
miss out on essential nutrients
Whole grains and other complex carbohydrates are rich sources of vitamins and minerals. These include:
- B Vitamins: Maintain Healthy Brain Activity and Cellular Function
- Iron: Helps red blood cells carry oxygen from the lungs to the rest of the body
- Fiber: Aids digestion and keeps you full
- Potassium: Regulates blood pressure and supports muscle and nerve activity
- Magnesium: Supports muscle and nerve activity and helps convert nutrients from food into energy
- Folic Acid: Removes an amino acid called Vitamin B9, also known as homocysteine High levels can be harmful to the body
- Selenium: a mineral that prevents cell damage
more likely to have digestive problems
your gut bacteria fiber for fuelWithout dietary fiber, the gut microbiota loses its diversity as all types of bacteria die off, including those that promote good health.
The fiber found in whole grains and pasta also promotes healthy bowel movements. relieve constipation.
Avoiding refined carbs helps keep chronic disease at bay
A diet high in refined carbohydrates is associated with:
- type 2 diabetes
- Heart disease
- early death
- obesity
- poor metabolic health
- Malaise
- increased cholesterol
Benefits of Healthy (Complex) Carbohydrates
Feeling full without overeating
Refined carbs strip out fiber, so they won’t fill you up like whole grain foods. Eating a lot of refined carbohydrates can lead to overeating. “Slices of oatmeal or whole grain bread contain complex carbohydrates that take longer for your body to digest, keeping you feeling full until your next meal,” says Smalling.Fibers also release a chemical called acetate It sends your satiety message to your brain.
If you’re looking for a snack, Smalling recommends slicing fruits and vegetables. Both contain complex carbohydrates and are rich in fiber.
maintain a constant blood sugar level
All carbohydrates are made up of sugars, but what makes the difference is the chemical structure between refined and complex. has long chains of sugar molecules. The body breaks down both types of carbohydrates and converts them to glucose for energy. It’s a slow, steady pace.
keep your brain moving
Your brain runs on carbohydrates, specifically the nutrients they contain. Magnesium and potassium help neurons send messages to brain cells via electrical activity. “Your nerve cells’ first choice for energy is carbohydrates. Why would you want to deprive your brain and nerves of needed energy?”
How to choose complex carbohydrates
Both experts agree that reading food labels is the best way to choose foods high in complex carbohydrates. “In the United States, people need to replenish lost nutrients with refined carbohydrates. They usually don’t add fiber.Smallings: Even if a whole grain product like brown rice has only a few grams of fiber, it’s still better than white rice, which has even less.
To the point: Carbohydrates are an important part of a healthy diet, and nutritionists agree that complex carbs are better than refined carbs. If you think you need to, consider talking to a nutritionist. They can help you put together the best nutrition plan for you.
