Good Carbs– How to include them in your Diet?
Carbs have a swaying reputation from the past few years. ‘Diet conscious’ people are eradicating carbs entirely from their diet fuelled by the buzz that portrays carbs as an unhealthy nutrient. Among so many myths, there are studies that suggest carbs are healthy and essential too. So let’s find out about good or bad carbs.
A balanced meal should have the right amount of protein, vitamins and carbs. But does that allow French fries to be a part of our platter? The answer is absolutely no! Though carbs are essential, it is important to consume good carbs such as whole grains. As we have been taught in schools, the three main types of carbohydrates are fibre, starch and sugar. Based on their structure or chemical makeup, they are called ‘simple’ or ‘complex’.
It consists of two sugar molecules such as monosaccharides and disaccharides. Milk, white flour, white rice, soda, fruit, juice, sugar syrup and sugar are a few examples of simple carbohydrates. While some of these provide us essential nutrient such as vitamin or protein (like milk and fruits), processed carbs such as fries, chips, etc lack in nutrients. White bread and white pasta are refined carbs as during bran refining the whole-grain are removed which contains fibre, antioxidants and minerals.
Complex carbs are basically starch ie the long chain of glucose molecules. Bread, pasta, rice, crackers are a few examples of complex carbs. Peas, sweet potatoes, corns are high in starch.
Importance of whole grains
Whole grains aren’t only a source of carbs but also include vitamins, minerals and fibre. So while giving us energy, it also gives our body a good amount of nutrients. Whole grains reduce the risk of heart diseases, improves the functioning of digestive system and also lowers the risk of diabetes. It helps to maintain blood sugar level and provides us with adequate amount of fibre.
Good carbs you need to add to your diet today!
· Beans and legumes
· Nuts and seeds for healthy fats
· Tubers such as sweet potatoes
· Whole fruits
· Whole grains such as Oats, quinoa, brown rice, whole-grain bread, and barley
Processed carbs you need to restrict:
· Canned Juices consist of high amount of sugar so limit it.
· Processed snacks such as chips, chocolates and candies.
· Sugary drinks such as soda or chocolate milk are hidden sources of sugar.
· White bread doesn’t contain fibre or minerals.