Foodie Guru - Talking about Carbohydrates

29 Nov, 2021
Foodie Guru - Talking about Carbohydrates

Most people say eating carbohydrates is unhealthy. Some believe that it makes you gain weight where others say carbohydrates are always inflammatory and they are just in bread and gain sources.

What are carbohydrates exactly?

Carbohydrates(carbs) are sugar molecules. Carbohydrates along with proteins and fats, are one of the three major nutrients found in foods and beverages. Each gram of carbohydrates provides 4 calories. Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body's cells, tissues and organs. In simple terms the compounds of carbon, hydrogen and oxygen which provide energy for our body are called carbohydrates.

The are major types of carbohydrates that you need to know,

When talking about carbohydrates, we distinguish between two complex carbohydrates and simple carbohydrates. Each of them affects our body in different ways. The chemical structure of the food and the speed at which the body digests determine whether it is a complex or simple carbohydrate.

  1. Simple Carbohydrates: Simple carbohydrates are found generally in fruits, milk and dairy products. It is also found in processed and refined sugars such as candies, table sugar, syrups and soft drinks. Too many simple carbs contribute to weight gain. There is a possibility, It may also increase your risk of diabetes, heart disease and high cholesterol. Limiting sugar is important to keep your blood sugar in a healthy range. Also, sweet foods and drinks are often high in calories and can contribute to weight gain. 

  1. For most women, add less than 25 g (6 teaspoons or 100 calories) of sugar per day. 

  2. Most men add up to 36 grams (9 teaspoons or 150 calories) of sugar per day.

2. Complex Carbohydrates: Complex carbohydrates do not cause  blood sugar spikes. They also contain the vitamins, minerals and fiber that your body needs. (You may be friendly with the term "good carbs", but it would be best to think of them as healthy carbs.)Starch is a complex carbohydrate. Many  (but not all) strengths fall into this category. They provide vitamins and minerals. The body takes time to break down complex carbohydrates. This stabilizes blood sugar levels and keeps them saturated for a long time. Starch is one of the complex carbohydrates You can find Starches in beans and legumes, fruits, vegetables and as well as in whole grains products. Fiber is a complex and healthy carbohydrate. Vegetable foods such as fruits, vegetables and whole grains contain fiber. Animal foods such as dairy products and meat do not contain fiber. Foods like beans and legumes, fruits, nuts and seeds, whole - grain products and vegetables include high fiber. 

  1. Women should try to eat at least 21 to 25 grams of fiber per day.

  2. While men should aim for 30 to 38 grams of fiber per day

Low or no - carb diet?

Some people reduce their carbohydrate intake to promote weight loss. Popular low-carb diets are the Atkins diet and the ketogenic (keto) diet. Some healthcare providers recommend a ketogenic diet for epilepsy and other medical conditions.

Uncompromising dietary restrictions can be difficult to maintain over the long term. Some low-carb diets contain large amounts of animal fats and oils. These foods can expand your risk of heart disease. Talk to your doctor before trying a low or no carb diet.

Perhaps you have labeled your carbs good or bad. As with all foods, the secret to carbohydrates is to make wise choices and limit what isn't as healthy for you. It's best to choose nutritious carbohydrates, including fiber, vitamins and minerals. Eat moderately sugary foods. Your doctor can help you determine the right amount of carbs for your needs.