How do carbohydrates impact our health. What are the different types of carbs. Why are carbs crucial for energy and disease prevention. How much carbohydrate should we consume daily. Can cutting carbs be detrimental to our health.

Understanding Carbohydrates: Types and Functions

Carbohydrates are one of the three macronutrients essential for human health, alongside proteins and fats. Despite their controversial reputation in certain diet circles, carbs play a crucial role in maintaining overall wellness. Let’s delve into the world of carbohydrates to uncover their true nature and importance.

The Three Types of Carbohydrates

Carbohydrates can be categorized into three main types:

• Sugar
• Starch
• Fiber

Each type serves a unique purpose in our bodies and comes from different food sources. Understanding these distinctions is key to making informed dietary choices.

Sugar: The Sweet and Controversial Carb

Sugar is perhaps the most widely recognized form of carbohydrate. It’s important to distinguish between naturally occurring sugars and added sugars, often referred to as “free sugars.” Free sugars are those added to foods during processing or preparation, as well as sugars naturally present in honey, syrups, and fruit juices.

Examples of foods high in free sugars include:

• Biscuits and cookies
• Chocolate and candy
• Flavored yogurts
• Breakfast cereals
• Soft drinks and sodas

While these sugars provide quick energy, excessive consumption has been linked to various health issues, including obesity and tooth decay.

Starch: The Steady Energy Provider

Starch is found in plant-based foods and serves as a slow and steady source of energy. Unlike sugars, which can cause rapid spikes in blood glucose levels, starchy foods provide a more sustained release of energy throughout the day.

Common sources of starch include:

• Bread
• Rice
• Potatoes
• Pasta
• Cereals

These foods form the foundation of many balanced diets and are essential for maintaining stable energy levels.

Fiber: The Unsung Hero of Carbohydrates

Fiber is a type of carbohydrate that cannot be digested by the human body. Despite this, it plays a crucial role in maintaining digestive health and has been linked to numerous health benefits.

Good sources of fiber include:

• Fruits and vegetables
• Wholegrain bread
• Wholewheat pasta
• Pulses (beans and lentils)
• Nuts and seeds

Fiber aids in digestion, helps maintain bowel health, and can contribute to feelings of fullness, which may assist in weight management.

The Role of Carbohydrates in Energy Production

Carbohydrates serve as the body’s primary source of energy. When consumed, they are broken down into glucose, which is then absorbed into the bloodstream. Insulin, a hormone produced by the pancreas, helps facilitate the entry of glucose into cells, where it’s used for various bodily functions.

The Glucose-Glycogen Cycle

When glucose is not immediately needed for energy, it can be converted into glycogen, a storage form of carbohydrate found primarily in the liver and muscles. This stored glycogen can be broken down back into glucose when the body requires additional energy, such as during exercise or fasting periods.

If more glucose is consumed than can be stored as glycogen, the excess is converted to fat for long-term energy storage. This process highlights the importance of balancing carbohydrate intake with energy expenditure to maintain a healthy weight.

The Advantage of Complex Carbohydrates

Not all carbohydrates are created equal when it comes to energy provision. Complex carbohydrates, particularly those high in fiber, release glucose into the bloodstream more slowly than simple sugars. This gradual release helps maintain stable blood sugar levels and provides sustained energy throughout the day.

Carbohydrates and Disease Prevention

Beyond their role in energy production, carbohydrates—especially those rich in fiber—play a significant role in disease prevention. Research has shown that diets high in fiber are associated with a lower risk of several chronic diseases.

Cardiovascular Health

Fiber-rich carbohydrates have been linked to improved cardiovascular health. Some types of fiber can help lower cholesterol levels, particularly LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol. By reducing cholesterol levels, fiber may help decrease the risk of heart disease and stroke.

Type 2 Diabetes Prevention

Diets high in fiber, particularly from whole grains, have been associated with a reduced risk of developing type 2 diabetes. The slow release of glucose from complex carbohydrates helps regulate blood sugar levels, potentially improving insulin sensitivity and reducing the strain on the pancreas.

Bowel Cancer Risk Reduction

Adequate fiber intake has been linked to a lower risk of bowel cancer. Fiber helps promote regular bowel movements, which may reduce exposure time of potential carcinogens to the intestinal lining. Additionally, the fermentation of fiber by gut bacteria produces compounds that may have protective effects against colon cancer.

Digestive Health

Fiber is crucial for maintaining good digestive health. It adds bulk to stool, making it easier to pass and reducing the risk of constipation. Some types of fiber also serve as prebiotics, nourishing beneficial gut bacteria and promoting a healthy microbiome.

Recommended Carbohydrate Intake: Finding the Right Balance

Determining the ideal carbohydrate intake can be challenging, as individual needs vary based on factors such as age, sex, activity level, and overall health status. However, general guidelines can provide a starting point for most people.

The Eatwell Guide Recommendations

The UK government’s Eatwell Guide suggests that just over a third of your diet should consist of starchy foods, such as potatoes, bread, rice, and pasta. Additionally, over another third should come from fruits and vegetables. This means that more than half of your daily calorie intake should be derived from carbohydrate sources.

Fiber Intake Goals

For adults, the recommended daily fiber intake is around 30 grams. However, most adults in the UK consume only about 19 grams per day on average. Increasing fiber intake can be achieved by choosing whole grain options, incorporating more fruits and vegetables into meals, and including legumes in your diet.

For children, fiber recommendations vary based on age:

• 2-5 years: 15g per day
• 5-11 years: 20g per day
• 11-16 years: 25g per day
• 16-18 years: 30g per day

Balancing Carbohydrates with Other Nutrients

While carbohydrates are essential, it’s important to maintain a balance with other macronutrients. Proteins and healthy fats should also be included in a well-rounded diet to ensure optimal nutrition and satiety.

The Potential Risks of Carbohydrate Restriction

In recent years, low-carb diets have gained popularity for weight loss and other purported health benefits. However, severely restricting carbohydrates can lead to potential health risks and nutritional deficiencies.

Nutrient Deficiencies

Carbohydrate-rich foods, particularly whole grains, fruits, and vegetables, are important sources of essential nutrients such as fiber, vitamins (especially B vitamins), minerals (like iron and calcium), and antioxidants. Drastically reducing carbohydrate intake may lead to deficiencies in these crucial nutrients.

Energy Depletion

As carbohydrates are the body’s preferred energy source, severely limiting their intake can lead to fatigue, decreased athletic performance, and difficulty concentrating. In the absence of carbohydrates, the body will turn to protein and fat for energy, which can be less efficient and may lead to the breakdown of muscle tissue.

Digestive Issues

A diet low in fiber-rich carbohydrates can lead to digestive problems such as constipation and an imbalanced gut microbiome. The beneficial bacteria in our gut thrive on certain types of fiber found in carbohydrate-rich foods.

Increased Saturated Fat Intake

When carbohydrates are severely restricted, they are often replaced with high-fat foods. If these fats come primarily from animal sources, it may lead to an increased intake of saturated fats, which have been linked to higher cholesterol levels and increased risk of heart disease.

Strategies for Healthy Carbohydrate Consumption

Rather than eliminating carbohydrates, focus on choosing high-quality sources and consuming them in appropriate amounts. Here are some strategies to incorporate healthy carbohydrates into your diet:

Choose Whole Grains

Opt for whole grain versions of bread, pasta, and cereals. These provide more fiber, vitamins, and minerals than their refined counterparts. Examples include:

• Whole wheat bread
• Brown rice
• Quinoa
• Oats
• Barley

Increase Fruit and Vegetable Intake

Fruits and vegetables are excellent sources of complex carbohydrates, fiber, and essential nutrients. Aim to include a variety of colorful produce in your diet to ensure a wide range of nutrients.

Incorporate Legumes

Beans, lentils, and peas are rich in both carbohydrates and protein, making them excellent choices for balanced meals. They’re also high in fiber and various micronutrients.

Limit Added Sugars

While natural sugars found in fruits and vegetables are part of a healthy diet, added sugars should be limited. Be mindful of hidden sugars in processed foods and beverages.

Practice Portion Control

Even healthy carbohydrates should be consumed in moderation. Use tools like the plate method (filling half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates) to help balance your meals.

The Future of Carbohydrate Research

As our understanding of nutrition evolves, so does our knowledge of carbohydrates and their impact on health. Ongoing research is exploring several exciting areas related to carbohydrate consumption and health outcomes.

Personalized Nutrition

Emerging research suggests that individual responses to carbohydrates can vary significantly based on factors such as genetics, gut microbiome composition, and lifestyle. Future dietary recommendations may be tailored to individual needs and responses.

Gut Microbiome and Carbohydrates

The relationship between dietary carbohydrates and the gut microbiome is an area of intense study. Researchers are investigating how different types of carbohydrates influence gut bacteria populations and how these changes may impact overall health.

Carbohydrate Quality Metrics

Scientists are working on developing more comprehensive ways to assess carbohydrate quality beyond simple measures like the glycemic index. These new metrics aim to account for factors such as fiber content, processing methods, and overall nutrient density.

Carbohydrates and Mental Health

The potential link between carbohydrate intake and mental health is gaining attention. Some studies suggest that the type and amount of carbohydrates consumed may influence mood and cognitive function, opening up new avenues for nutritional approaches to mental health.

As research in these areas progresses, our understanding of carbohydrates and their role in health will continue to evolve, potentially leading to more nuanced and effective dietary recommendations in the future.

The truth about carbs – NHS

“Carbs” are a hotly debated topic, especially in the weight-loss world, due in part to diets such as the Atkins, Dukan, South Beach and Ketogenic Diet.

The idea that “carbs are bad” has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight.

Carbohydrates a broad category and not all carbs are the same. It’s the type, quality and quantity of carbohydrate in our diet that’s important.

There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health.

What are carbs?

Carbohydrates are 1 of 3 macronutrients (nutrients that form a large part of our diet) found in food. The others are fat and protein.

Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and proteins in varying amounts.

There are 3 different types of carbohydrates found in food: sugar, starch and fibre.

Sugar

The type of sugars that most adults and children in the UK eat too much of are called free sugars.

These are sugars that are added to food or drinks, such as biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks.

The sugars in honey, syrups (such as maple, agave and golden syrup), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies happen naturally, but these still count as free sugars.

Find out more about sugar

Starch

Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. 

Find out more about starchy foods

Fibre

Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils).

Find out how to get more fibre into your diet

How much carbohydrate should I eat?

The government’s healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables.

This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.

Why do we need carbs?

Carbohydrates are important to your health for several reasons.

Energy

Carbohydrates should be your body’s main source of energy in a healthy, balanced diet.

They’re broken down into glucose (sugar) before being absorbed into your blood. The glucose then enters your body’s cells with the help of insulin.

Glucose is used by your body for energy, fuelling your activities, whether that’s going for a run or simply breathing.

Unused glucose can be converted to glycogen, which is found in the liver and muscles.

If more glucose is consumed than can be stored as glycogen, it’s converted to fat for long-term storage of energy.

Starchy carbohydrates that are high in fibre release glucose into the blood slower than sugary foods and drinks.

Disease risk

Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.

Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

Many people do not get enough fibre. On average, most adults in the UK get about 19g of fibre a day. Adults are advised to eat an average of 30g a day.

The recommended fibre intake for children can vary from 15g to 30g, depending on their age.

Calorie intake

Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat. Also, starchy foods can be a good source of fibre, which means they can be a useful part of maintaining a healthy weight.

By replacing fatty, sugary foods and drinks with higher fibre starchy foods, it’s more likely you’ll reduce the number of calories in your diet. Also, high-fibre foods add bulk to your meal, helping you feel full.

Should I cut out carbohydrates?

While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet.

Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy.

It may also be hard to get enough fibre, which is important for long-term health.

Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.

Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems.

Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.

When you’re low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis.

This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability.

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables, fruit, and legumes.

Diabetes and low-carb diets

There is evidence that low-carb diets are safe and effective in the short-term for most people with type 2 diabetes. They help with weight loss, diabetes control and reducing risk of complications.

It’s recommended you talk to a GP or your care team before starting a low-carb diet as it’s not suitable for everyone with type 2 diabetes. Your care team should provide advice on how many carbs you should eat. Diabetes UK also provides a 7-day low-carb meal plan on its website.

It’s also important to be aware of possible side effects of a low-carb diet, such as low blood sugar (hypoglycaemia).

There is no evidence that a low-carb diet is more effective in the long-term for people with type 2 diabetes than other types of diet such as a reduced-calorie diet.

There is currently no strong evidence that low-carb diets are effective for people with type 1 diabetes.

Low-carb diets are not recommended for children with diabetes as they might affect growth.

Can protein and fat provide energy?

While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies:

• carbohydrate provides about 4 calories (4kcal) per gram
• protein provides 4 calories (4kcal) per gram
• fat provides 9 calories (9kcal) per gram

In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.

If you consume more calories than you burn, you’ll gain weight.

So, cutting out carbohydrates or fat does not necessarily mean cutting out calories if you’re replacing them with other foods that contain the same number of calories.

Are carbohydrates more filling than protein?

Carbohydrates and protein contain roughly the same number of calories per gram.

But other things make us feel full, such as the type, variety and amount of food we eat, as well as eating behaviour and environmental factors, like serving sizes and the availability of food choices.

The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full, and you should have some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy, balanced diet.

But we should not eat too much protein-rich and starchy foods. Starchy foods should make up about a third of the food we eat, and we all need to eat more fruit and vegetables.

What carbohydrates should I be eating?

Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes and soft drinks that contain added sugar.

Fruit, vegetables, pulses and starchy foods (especially higher fibre varieties) provide a wider range of nutrients (such as vitamins and minerals), which are beneficial to health.

The fibre in these foods can help keep your bowel healthy and adds bulk to your meal, helping you to feel full.

How can I increase my fibre intake?

To increase the amount of fibre in your diet, aim for at least 5 portions of a variety of fruit and veg a day.

Go for higher fibre varieties of starchy foods and eat potatoes with the skin on. Try to aim for an average intake of 30g of fibre a day.

Here are some examples of the typical fibre content in some common foods:

• 2 breakfast wheat biscuits (approx. 37.5g) – 3.6g of fibre
• 1 slice of wholemeal bread – 2.5g
• 1 slice of white bread – 0.9g
• 80g of cooked wholewheat pasta – 4.2g
• 1 medium (180g) baked potato (with skin) – 4.7g
• 80g (4 heaped tablespoons) of cooked runner beans – 1. 6g
• 80g (3 heaped tablespoons) of cooked carrots – 2.2g
• 1 small cob (3 heaped tablespoons) of sweetcorn – 2.2g
• 200g of baked beans – 9.8g
• 1 medium orange – 1.9g
• 1 medium banana – 1.4g

Can eating low glycaemic index (GI) foods help me lose weight?

The glycaemic index (GI) is a rating system for foods containing carbohydrate. It shows how quickly each food affects the glucose (sugar) level in your blood when that food is eaten on its own.

Some low-GI foods (foods that are absorbed slower by the body), such as wholegrain cereals, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet.

But GI alone is not a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight.

Although low-GI foods cause your blood sugar level to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.

For example, watermelon and parsnips are high-GI foods, yet healthy, while chocolate cake has a lower GI value.

And the way a food is cooked and what you eat it with as part of a meal will change the GI rating.

Find out more about the glycaemic index (GI)

Do carbohydrates make you fat?

Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight.

Gram for gram, carbohydrate contains fewer calories than fat. Wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full.

But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight.

Can cutting out wheat help me lose weight?

Some people point to bread and other wheat-based foods as the main cause of their weight gain.

Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals, biscuits and sauces.

But there’s not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food.

Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or coeliac disease, there’s little evidence that cutting out wheat and other grains from your diet will benefit your health.

Grains, especially wholegrains, are an important part of a healthy, balanced diet.

Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals.

White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads.

If you prefer white bread, look for higher fibre options. Grains are also naturally low in fat. 

Find out if cutting out bread could help ease bloating or other digestive symptoms

What’s the role of carbohydrates in exercise?

Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise.

Muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly.

A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery.

When is the best time to eat carbohydrates?

There’s little scientific evidence that one time is better than any other.

It’s recommended that you base all your meals around starchy carbohydrate foods and you choose higher fibre wholegrain varieties when you can.

Page last reviewed: 9 January 2020
Next review due: 9 January 2023

Carbohydrates: How carbs fit into a healthy diet

Carbohydrates: How carbs fit into a healthy diet

Carbohydrates aren’t bad, but some may be healthier than others. See why carbs are important for your health and which ones to choose.

By Mayo Clinic Staff

Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren’t all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. In fact, your body needs carbohydrates to function well.

But some carbohydrates might be better for you than others. Understand more about carbohydrates and how to choose healthy carbohydrates.

Understanding carbohydrates

Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar.

Common sources of naturally occurring carbohydrates include:

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Legumes

Types of carbohydrates

There are three main types of carbohydrates:

• Sugar. Sugar is the simplest form of carbohydrate and occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
• Starch. Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
• Fiber. Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

More carbohydrate terms: Net carbs and glycemic index

Terms such as “low carb” or “net carbs” often appear on product labels. But the Food and Drug Administration doesn’t regulate these terms, so there’s no standard meaning. Typically “net carbs” is used to mean the amount of carbohydrates in a product excluding fiber, or excluding both fiber and sugar alcohols.

You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.

Weight-loss diets based on the glycemic index typically recommend limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes and white bread, and less healthy options such as snack foods and desserts that contain refined flours.

Many healthy foods, such as whole grains, legumes, vegetables, fruits and low-fat dairy products, are naturally lower on the glycemic index.

How many carbohydrates do you need?

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories.

So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. The label might also list separately total fiber, soluble fiber and sugar.

Carbohydrates and your health

Despite their bad rap, carbohydrates are vital to your health for a number of reasons.

Providing energy

Carbohydrates are your body’s main fuel source. During digestion, sugars and starches are broken down into simple sugars. They’re then absorbed into your bloodstream, where they’re known as blood sugar (blood glucose).

From there, glucose enters your body’s cells with the help of insulin. Glucose is used by your body for energy, and fuels all of your activities — whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat.

Protecting against disease

Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.

Controlling weight

Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity.

Choose your carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and provide many important nutrients. Still, not all carbs are created equal.

Here’s how to make healthy carbohydrates work in a balanced diet:

• Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Other options are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Whole fruits and vegetables also add fiber, water and bulk, which help you feel fuller on fewer calories.
• Choose whole grains. Whole grains are better sources than refined grains of fiber and other important nutrients, such as B vitamins. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Consider the low-fat versions, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
• Eat more legumes. Legumes — which include beans, peas and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in folate, potassium, iron and magnesium, and they contain beneficial fats and fiber. Legumes are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• Limit added sugars. Added sugar probably isn’t harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. The Dietary Guidelines for Americans recommends that less than 10 percent of calories you consume every day come from added sugar.

So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for fruits, vegetables and whole grains.

April 17, 2020

Show references

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3. Carbohydrate counting and diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/diabetes-diet-eating/carbohydrate-counting. Accessed Nov. 6, 2016.
4. Duyff RL. USDA food patterns: Healthy U.S.-style eating pattern. In: American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012.
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Weight loss and carbohydrates – Better Health Channel

Do we need carbohydrates in our diet?

Carbohydrates are essential for a well-balanced diet and healthy body. They are the body’s preferred energy source and fuel  vital organs – including the brain, central nervous system and kidneys. 

Carbohydrate is also an important energy source during exercise.  The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin to help glucose move from blood into the cells.

Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won’t automatically make you fatter. In fact, the Australian Dietary Guidelines recommend 45–65% of energy needs to come from carbohydrates.

Which foods contain carbohydrates?

Carbohydrates are found in a variety of foods, including:

• Grains.
• Legumes (or beans).
• Dairy.
• Fruit.
• Starchy vegetables (such as potatoes, sweet potato, beans, corn).
• Processed or refined foods (such as white bread, white rice, hot chips).
• Sugary sweets (such as biscuits, cakes and lollies).

Some carbohydrates are healthier than others. Carbohydrates with lower glycaemic indexes (or GI) have a slower and flatter blood glucose response. They take longer to digest and can help us feel full. Lower GI foods are less refined (or processed) such as wholegrains, legumes and fruit.

What is a low-carb diet?

Low-carbohydrate (low-carb) diets are popular because they are based on claims that carbohydrates cause weight gain.

Although there are different variations, essentially low-carb diets restrict carbohydrate foods and replace them with foods usually high in protein and fat to lose weight.

There are many unhealthy misconceptions about weight loss and the claims that carbohydrates can make you fat are misleading.

Weight gain comes from an excess in overall kilojoules (or energy), which can come from any food source – including foods lower in carbohydrates and higher in dietary fat or protein.

Typical foods eaten on a low-carbohydrate diet include – beef, chicken, bacon, fish, eggs, non-starchy vegetables, and fats (such as oils, butter and mayonnaise).

Foods that are restricted include – many types of fruit, bread, cereals and other grains, starchy vegetables and some dairy products (other than cheese, cream or butter).

Restricting certain foods can affect your weight

If you are on a low-carb diet, and cutting out large groups of vegetables, fruits and grains, you may not be getting enough vital nutrients to manage your weight effectively. These types of diets can increase your risk of micronutrient deficiencies and constipation because of their low fibre content.

The Australian Dietary Guidelines suggests there is a likely link  between eating 3 to 5  serves of grain (cereal) foods each day (mainly wholegrain) and reduced risk of weight gain.

To maintain a healthy weight, combine a balanced diet with daily exercise. A recommended healthy diet includes:

Risks of low-carb diets

Very low-carbohydrate diets are unlikely to meet your daily nutritional needs.

Advocates of these diets advise people to consume kilojoules mainly from protein and fat sources – often recommending eating less than 100g of carbohydrate each day.

Many health professionals do not support these diets as they can have a high fat content (particularly saturated fat) and restrict important nutrients.

Very low-carb diets tend to restrict healthy food choices and may be:

Short-term health effects of low-carb diets

Initially, low-carbohydrate diets may contribute to rapid weight loss because they restrict kilojoules or energy.

The body begins to use stores of glucose and glycogen (from the liver and muscles) to replace the carbohydrates it is not getting from food. Around 3g of water is needed to release 1g of glycogen. Any weight loss at the beginning of a low-carbohydrate diet is mostly water, not body fat.

As carbohydrate stores are used up, the body begins to rely on other sources of fuel such as fat. This can lead to the development of ketones in the body, which can make the body acidic. It can also  contribute to metabolic changes, which may be dangerous for some with certain conditions (such as diabetes).

Symptoms that may be experienced from a low-carbohydrate diet, include:

Long-term health effects of low-carb diets

The long-term health effects of a diet very low in carbohydrates but high in saturated fat is still uncertain. Further research is needed to determine the safety of these diets.

Possible long-term effects may include:

• Weight gain – when a normal diet is resumed, some muscle tissue is rebuilt, water is restored, and weight quickly returns.
• Bowel problems – restricted intake of antioxidants and fibre from fruits and vegetables can increase a person’s risk of constipation.
• Dieting problems – such as the ‘yoyo’ effect (where people lose and regain weight many times over a long period, rather than sustaining weight loss).
• High cholesterol, obesity and obesity-related disorders – diets high in protein and fats are associated with conditions, (such as heart disease, diabetes and cancer). This can occur if the you have a diet high in fat, especially from fatty and processed meats (such as salami, sausages and bacon).
• Kidney problems – can occur in people with impaired kidney function or diabetes.
• Osteoporosis and related conditions – due to loss of calcium from the bones.

Healthy way to lose weight

A healthy diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, and moderate in fat and kilojoules balanced with daily physical activity, is the best way to lose weight and keep it off.

Vegetarians and people who consume generally plant-based diets are generally slimmer and have much lower rates of obesity, heart disease and cancer, than those  who eat meat. This supports current thinking that diets high in unrefined carbohydrates help to maintain a healthy weight.

Watch your energy (kilojoule) intake

Ultimately, to avoid weight gain, energy intake should not be more than energy output.

Avoiding large portion sizes and limiting intake of saturated fats and added sugars will help to keep your energy intake in check.

Regular exercise is also critical for long-term weight loss success.

If you are not sure where to start or finding it difficult to manage your weight,  seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle. 

What foods meet our nutritional needs?

For most adults, suggested daily serves may include:

Select carbohydrates, proteins and fats carefully

If you choose to follow a low-carbohydrate diet, do not avoid carbohydrates completely – you need some in your diet for fuel and to metabolise fat.

Choose carbohydrate-rich foods that are unrefined or unprocessed (including wholegrains and fruit), rather than refined and energy-dense forms (such as cakes, sweets and soft drinks). Have a variety of vegetables daily.

Select a variety of protein-rich foods that are also low in saturated fat, for example:

• Lean cuts of red meat.
• Fish (including fatty fish).
• Lean chicken and pork.

You could also select protein-rich foods that are plant based, for example:

Choose healthy unsaturated fats from plant sources (such as, olive, canola, peanut or soy oil) rather than from animal sources (butter or meat fat).

Where to get help

6 myths about carbs that are preventing you from losing weight

The minute a beach vacation, a high school reunion or a friend’s wedding pops up on the calendar, we immediately wage war on carbohydrates.

No bagels

No pasta.

Definitely no potatoes.

But is banishing carbs really the best plan of attack to slim down, tone up and feel your best? Not to mention, where do carbs come into play when it comes to our overall health? And why have they become the scapegoat for our muffin top?

“People love to say things like ‘I am on a low-carb diet’ or ‘I’m not eating carbs right now.’ Typically, they’re referring to pasta and bread, but what many don’t know is that dairy, fruit and vegetables have naturally occurring carbohydrates!” says Courtney Ferreira, RD, owner of Real Food Court nutrition consulting. “If you are eating broccoli, you are eating carbs.”

So before you ban every carbohydrate from the menu — know the facts.

Carbohydrates are a actually a macronutrient (along with protein and fat) and they play a very vital role to your overall health, productivity and yes, your weight-loss success.

“It’s really important for people to understand that the body’s preferred source of fuel for most everyday activity is carbohydrate. And your brain and red blood cells rely on carbohydrate almost exclusively for fuel,” says Susan Bowerman, MS, RD, CSSD, director of Worldwide Nutrition Education and Training at Herbalife Nutrition. “So following a very low-carbohydrate diet can really shortchange your physical and mental performance; you cut down (or out) so many healthy foods … and that limits your intake of many important vitamins, minerals, phytonutrients and fiber that are critically important to good health.”

The Dietary Guidelines for Americans recommend that 45 to 65 percent of the calories we eat come from carbs. Since it makes up such a large chunk of our diet, it’s worth it to school yourself on the myths that are misinforming how you consume this important nutrient.

MYTH: Banning carbs means giving up bread and pasta

Fact: Yes … but it would also mean nixing fruits, vegetables and whole grains

Yes, that plate of steamed veggies you ate for lunch contained carbs.

“Carbohydrates vary widely in terms of their nutrient density, so everything from a green bean, which is a good source of fiber, protein [and other vitamins and minerals] to a slice of white bread, which does not offer much other than carbohydrates, is considered a carbohydrate,” says Pegah Jalali, MS, RD, CDN, an NYC-based pediatric dietitian.

Instead of saying, ‘I can’t eat that,’ ask, what is a source of carbs that will provide me with more nutrition?

She recommends that people move away from the obsession with banning all carbs and focus on the types of food they’re eating. “If you are eating mostly fruits and vegetables, then it is fine if your diet is high in carbohydrates,” says Jalali. “On the flip side, if your diet is high in carbohydrates, but you are eating mostly processed foods like packaged breads, cookies and chips then that is a completely different diet.”

Ferreira advises her clients to think about the different foods that contain carbohydrates on a spectrum. On one side are the foods you can eat in unlimited quantities — nutrient-dense, fiber-rich and whole-food carb sources like green veggies and fruit. Towards the middle are nutrient-dense, but also carbohydrate-dense, foods such as white potatoes, that should be balanced out with those at the ‘eat as much as you can’ end, she says. On the other end of the spectrum are foods like breads and pasta. “While these still have a place in the diet, they require balancing out in order to create a diet that provides nutrients we need,” says Ferreira “I really urge people to start looking at carbs in this new way. Instead of saying, ‘I can’t eat that,’ [ask] what is a source of carbs that will provide me with more nutrition?”

Myth: All carbs are created equal

Fact: There are simple and complex carbohydrates

“The main reason [carbs get a bad rap] is that when people think ‘carbs’ they think ‘starch’, like white rice, pasta, potatoes or white bread,” says Bowerman. “While many refined carbs don’t offer up much nutritionally, there are lots of ‘good carbs’ — healthy foods that provide carbohydrates your body absolutely needs every day to function properly.”

In actuality there are three types of carbohydrates: fiber, sugar and starch. Where things get confusing is when we look at specific foods, which can contain different types of carbohydrates. They can either be labeled simple or complex based on their chemical makeup. Complex carbs “contain a complex chain of sugars as well as some fiber, protein and/or healthy fats, vitamins and minerals,” says Rebecca Lewis, registered dietitian at HelloFresh. “The presence of fiber, protein and fats is important because it slows digestion, prevents a spike in our blood-sugar levels, and helps us to feel full and satisfied for longer (i.e. curbs cravings).”

That’s why carbohydrate-containing foods like starchy vegetables, legumes and whole grains are included in many healthy diet plans.

Follow the 10:1 rule: Choose foods where for every 10 grams of carbs, there is 1 gram of fiber.

The simple carbs, often found in processed foods and drinks, are easier for the body to break down, meaning they don’t keep you full as long and can lead to erratic blood sugar levels.

That’s not to say that simple carbs are always bad for us.

“Simple carbohydrates are found in fruits, veggies and dairy — all of which are healthy choices as they also contain good stuff like vitamins, minerals, and fiber,” says Lewis. “However, simple carbs are also found in less healthy foods like refined grains, processed snacks, sweets, soda and juice, which lack extra nutrients. These foods are very quickly digested, which can cause swings in our blood sugar levels and often leave us hungry for more.”

The trick is to look for foods that have a more robust nutritional profile. That apple may have simple carbs, but it also contains a hefty dose of fiber to slow down the digestion of the sugars.

Supplementing pasta with fiber-rich veggies helps slow the breakdown of sugars in the body.Westend61 / Getty Images

Myth: Carbs are fattening

Fact: It’s not the carbs making you fat, it’s the sugar and calories

“Anything is fattening if you eat too much of it, and not all carbohydrate-containing foods have the same calorie density,” says Bowerman. “This myth persists because many people who eat a lot of refined carbs and sugar do lose weight when they cut back on these foods. But it isn’t because they’ve cut out all of the carbs, it’s because they have cut out a lot of the calorie-dense foods.”

Research actually shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a low-fat (moderate carb) diet.

That being said, when it comes to carbohydrate-containing foods and weight gain, sugar and excess calories tend to be the culprit.

“Really the secret behind carbohydrates is to identify and limit the amount of added sugar in your carbohydrate sources; highlight whole foods like fruits, vegetables, beans and whole grains; and pay attention to portion sizing carbohydrates along with your protein and fat sources,” says Amanda Markie, MS, RDN, LD, Outpatient Dietitian at UM Baltimore Washington Medical Center. “Sugar can be found naturally in foods like fruits and milk products, as well as being more concentrated into your processed foods like sodas, candy or baked goods,” explains Markie.

Research shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a moderate carb diet.

So you want to ensure that you’re choosing sources of carbohydrates that have this naturally-occurring sugar.

“Also look for higher dietary fiber with a lower amount of added sugar, which you can identify if it is one of the first ingredients on the ingredients list,” says Markie. “Limit those foods that have sugar within the first two to three ingredients.”

And just because you’re choosing the higher-fiber, low-sugar options doesn’t mean you can eat them in unlimited qualities: portions matter.

“Four cups of quinoa will make anyone gain weight. The quantity is the key strategy,” said Monica Auslander, MS, RDN, the founder of Essence Nutrition. “For example, I’ll eat steel cut oatmeal, but only 1/3 cup a day. I’ll eat beans, but only 1/2 cup at a time. I’m a petite person and not an athlete, so I can’t afford to have three slices of Ezekiel bread for breakfast, a sweet potato at lunch, and three cups of quinoa at dinner.”

Myth: Carbohydrates spike your blood sugar

Fact: The right carbs stabilize blood-sugar levels for sustained energy

A 2014 study published in the Nutrition Journal found that participants who ate a high-carbohydrate, high-fiber, vegan diet (they got 80 percent of their calories from carbs) actually saw a drop in average blood sugar, plus lost weight and had significant improvements in blood pressure.

Plus, that glucose that our bodies gleans from digestible carb is needed for the functioning of multiple organs, including the brain. So that sugar in the blood stream isn’t just okay — it’s necessary. The problem is when they are released all at once in high doses.

“One thing that we must all remember is that carbohydrates are essential to fuel your brain, boost our energy and maintain our metabolism. The key is to eat the right kinds of food that contain carbohydrates,” says Meghan Daw, RD, LDN, from Fresh Thyme Farmers Market. “These foods contain carbohydrates that are more complex, meaning they contain fiber and other nutrients that take time to digest and allow a slow release of sugar into the body. This slow release does increase blood sugar levels over time but not all at once, preventing some unwanted blood sugar level spikes and symptoms that come along with those spikes.”

MYTH: You can determine whats carbs are healthy by using the Glycemic Index

Fact: Not always … you also need to use common sense.

The Glycemic Index is a system that rank foods based on how much a certain portion increases blood sugar when compared to pure glucose.

“One major setback [to the use of the Glycemic Index when choosing what carbohydrates are best] is that this index measures the body’s response when the carbohydrate is eaten without other foods, but how often are we eating a carbohydrate at a meal on its own?” says Markie.

You may have a baked potato for dinner, but there’s a good chance it’s accompanied by a piece of salmon and some veggies. “Having these foods together can change the speed of digestion and your body’s response,” says Markie.

The Glycemic Index can be a guide in determining which foods are the better choices, she adds. Those lower on the scale may be higher in fiber, which slows digestion. But you need to use common sense to make the final judgement.

“There are other cases in which the Glycemic Index does not direct the consumer toward the most healthful choice,” says Markie. “For example, a soda has a Glycemic Index of 63, while raisins have a Glycemic Index of 64, however that does not mean raisins and soda have the same nutritional value.”

It’s a tool you can use, but it should be one tool out of many, as it doesn’t take into account the other nutritional values of the food, she adds.

Myth: You should look for net carbs on the nutrition label

Fact: The source of those carbs matter

At the end of the day, all carbs are not created equal. So blindly counting net carbs isn’t the best way to establish a healthy diet. But food labels in their current state can be tricky to decode.

“Reading labels will provide you with the quantity of carbohydrate that is in the food, but it doesn’t necessarily tell you about the quality,” says Bowerman. “For example, I have patients who don’t drink milk because of the carbohydrate content, but the carbohydrate in milk is not added, it’s simply the natural sugar (lactose). But it’s hard to tell from a label which carbs are natural and which are added, and unless you read the ingredients list as well, you won’t know the source of the carbohydrate.”

For most packaged items, a high fiber count can be a good sign that a food is a healthy choice. Lewis recommends following the “10:1 rule: Choose foods where for every 10 grams of carbs, there is 1 gram of fiber.”

However, Bowerman caveats that manufacturers can also add fiber to products afterwards, so you should check the ingredients list for a whole food source to ensure the fiber is naturally occurring.

Luckily, deciphering the label is about to get a bit easier. The new food label to be implemented in July 2018 will specifically call out how much of the total sugar in a food is added, making it easier to distinguish between the unhealthy sugars you’ll find in many processed foods and the natural-occurring sugar in whole foods like fruit and milk.

Until then, you can’t go wrong by choosing whole-food sources of carbohydrates that only have one ingredient — themselves!

Carbohydrates and Sugar (for Parents)

What Are Carbohydrates?

Carbohydrates are the body’s most important and readily available source of energy. They’re a necessary part of a healthy diet for both kids and adults.

The two main forms of carbs are:

1. simple carbohydrates (or simple sugars): including fructose, glucose, and lactose, which also are found in nutritious whole fruits
2. complex carbohydrates (or starches): found in foods such as starchy vegetables, whole grains, rice, and breads and cereals

So how does the body process carbs and sugar? All carbohydrates are broken down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises, the pancreas releases the hormone insulin, which is needed to move sugar from the blood into the cells, where the sugar can be used as energy

The carbs in some foods (mostly those that contain simple sugars and highly refined grains, such as white flour and white rice) are easily broken down and cause blood sugar levels to rise quickly.

Complex carbs (found in whole grains), on the other hand, are broken down more slowly, allowing blood sugar to rise gradually. A diet that’s high in foods that cause a rapid rise in blood sugar may increase a person’s risk of developing health problems like diabetes.

Some carbohydrate-dense foods are healthier than others. Good options include:

• whole-grain cereals
• brown rice
• whole-grain breads
• fruits
• vegetables
• low-fat dairy

A healthy balanced diet for kids over 2 years old should include 50% to 60% of calories coming from carbohydrates. The key is to make sure that the majority of these carbs come from good sources and that added sugar is limited.

Are Some Carbs Bad?

Carbohydrates have taken a lot of heat in recent years. Medical experts think eating too many refined carbs — such as the refined sugars in candy and soda, and refined grains like the white rice and white flour used in many pastas and breads — have contributed to the rise of obesity in the United States.

How could one type of food cause such a big problem? The “bad” carbs (sugar and refined foods) are easy to get, come in large portions, taste good, and aren’t too filling. So people tend to eat more of them than needed. And some are not needed at all — sodas and candy are “empty calories” that provide no nutrients.

But this doesn’t mean that all simple sugars are bad. Simple carbs are also found in many nutritious foods — like fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health. Fresh fruits, for example, contain simple carbs but also have vitamins and fiber.

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Why Are Complex Carbs Healthy?

The 2015–2020 Dietary Guidelines for Americans recommend eating grains, at least half of which should be complex carbs. Whole grains, like brown rice, oatmeal, and whole-grain breads and cereals, are the way to go. Diets rich in whole grains protect against diabetes and heart disease. And complex carbs:

• Break down more slowly in the body: Whole grains contain all three parts of the grain (the bran, germ, and endosperm), whereas refined grains are mainly just the endosperm. Whole grains give your body more to break down, so digestion is slower. When carbs enter the body more slowly, it’s easier for your body to regulate them.
• Are high in fiber: High-fiber foods are filling and, therefore, discourage overeating. Plus, when combined with plenty of fluid, they help move food through the digestive system to prevent constipation and may protect against gut cancers.
• Provide vitamins and minerals: Whole grains contain important vitamins and minerals, such as B vitamins, magnesium, and iron.

Most school-age kids should eat four to six “ounce equivalents” from the grain group each day, at least half of which should come from whole grains. An “ounce equivalent” is like a serving — 1 slice of bread; 1 cup of ready-to-eat cereal; or a half cup of cooked rice, cooked pasta, or hot cereal.

What About Sugar?

Foods that are high in added sugar (soda, cookies, cake, candy, frozen desserts, and some fruit drinks) also tend to be high in calories and low in nutrition. A high-sugar diet is often linked with obesity, and too many sugary foods can lead to tooth decay. The 2015–2020 Dietary Guidelines recommend that added sugar be less than 10% of total calories consumed.

Instead of sugary options, offer healthier choices, such as fruit — a naturally sweet carbohydrate-containing snack that also provides fiber and vitamins that kids need.

One way to cut down on added sugar is to ban soda and other sugar-sweetened beverages. Consider these facts:

• Each 12-ounce (355-ml) serving of a carbonated, sweetened soft drink has the equivalent of 10 teaspoons (49 ml) of sugar and 150 calories. Sweetened drinks are the largest source of added sugar in the daily diets of U.S. children.
• Drinking one 12-ounce (355-ml) sweetened soft drink per day increases a child’s risk of obesity.
• Acidity from sweetened drinks can erode tooth enamel and their high sugar content can cause dental cavities.

Instead of soda or juice drinks (which often have as much added sugar as soft drinks), serve low-fat milk, water, or 100% fruit juice. Note: Although there’s no added sugar in 100% fruit juice, the calories from those natural sugars can add up. So limit juice to 4–6 ounces (118–177 ml) for kids under 7 years old, and to no more than 8–12 ounces (237–355 ml) for older kids and teens.

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How Can I Find Healthy Options?

It isn’t always easy to tell which foods are good choices and which aren’t. The Nutrition Facts on food labels can help.

To figure out carbohydrates, look for these three numbers:

1. Total Carbohydrate: This number, listed in grams, combines several types of carbohydrates: dietary fibers, sugars, and other carbs.
2. Dietary Fiber: Listed under Total Carbohydrate, dietary fiber itself has no calories and a high-fiber diet has many health benefits.
3. Sugars: Also listed under Total Carbohydrate. The Nutrition Facts label soon will make the distinction between natural sugars and added sugars. Natural sugars are found in such foods as fruit and dairy products. Snack foods, candy, and soda often have lots of added sugars. To see if a food has added sugar, check the ingredients list for sugar, corn syrup, or other sweeteners, such as dextrose, fructose, honey, or molasses, to name just a few. Avoid products that have sugar or other sweeteners high on the ingredients list.

Although carbohydrates have just 4 calories per gram, the high sugar content in snack foods means the calories can add up quickly, and these “empty calories” usually have few other nutrients.

How Can I Make Carbs Part of a Healthy Diet?

Make good carbohydrate choices (buy whole grains, fruits, veggies, and low-fat milk and dairy products), limit foods with added sugar, and encourage kids to be active every day.

And don’t forget to be a good role model. Kids will see your healthy habits and adopt them, leading to a healthier lifestyle in childhood and beyond.

Carbohydrates and Diabetes (for Teens)

Carbs and Blood Sugar

Keeping your blood sugar levels on track means watching what you eat, plus taking medicines like insulin if you need to. Your doctor may also have mentioned that you should keep track of how many carbohydrates (carbs) you eat. But what exactly are carbohydrates and how do they affect your blood sugar?

The foods we eat contain nutrients that provide energy and other things the body needs, and one of these is carbohydrates. The two main forms of carbohydrates are:

1. sugars such as fructose, glucose, and lactose
2. starches, which are found in foods such as starchy vegetables (like potatoes or corn), grains, rice, breads, and cereals

The body breaks down or converts most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream, and with the help of a hormone called insulin it travels into the cells of the body where it can be used for energy.

People with diabetes have problems with insulin that can cause blood sugar levels to rise. For people with type 1 diabetes, the pancreas loses the ability to make insulin. For people with type 2 diabetes, the body can’t respond normally to the insulin that is made.

Carbs Can Be Part of a Healthy Diet

Because the body turns carbohydrates into glucose, eating carbohydrates makes blood sugar levels rise. But that doesn’t mean you should avoid carbohydrates if you have diabetes. Carbohydrates are a healthy and important part of a nutritious diet.

Some carbohydrates have more health benefits than others, though. For example, whole-grain foods and fruits are healthier choices than candy and soda because they provide fiber, vitamins, and other nutrients.

Fiber is important because it helps you feel full and keeps your digestive system working properly. In fact, eating lots of fiber can even help to slow the body’s absorption of sugar when eaten together with sugar in the same food. Everyone needs fiber, and most people don’t get enough. Some experts think that people with diabetes should eat more fiber than people without diabetes to help control blood sugar.

Sugary foods, like soda and candy, don’t usually have fiber and typically contain “empty calories.” That means they have calories but little nutritional value, and eating too many of them might leave little room for healthy foods. Eating too many empty-calorie foods can also make a person more likely to be overweight or obese. These foods can also cause tooth decay.

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Balancing Your Carbs

After you eat food that has carbohydrates in it, your blood sugar goes up. As far as controlling your diabetes is concerned, your goal is to balance the insulin in your body and the exercise you do with the carbs you eat. Balancing insulin, physical activity, and carb intake keeps your blood sugar levels in a healthy range.

Following a meal plan helps you keep track of your carb intake. You and your diabetes health care team will come up with a meal plan that includes general guidelines for your carbohydrate intake. Your meal plan will take into account your age, size, weight goal, exercise level, medications, and other medical issues. The meal plan will also include the foods you like to eat — so let your health care team know what these are.

If you’re not sure how many carbohydrates a food contains, check the label or ask your doctor or nutritionist. Also, check the labels of diet foods before you chow down because these products may be low in fat, but could contain extra sugar. By performing a balancing act with carbohydrates, exercise, and insulin, you can keep your blood sugar in line and still enjoy good eats.

A sensible approach to carbs

Low carb. High carb. Good carb. Bad carb. It sounds like the beginning of something by Dr. Seuss. If only dietary carbohydrates were as simple as a children’s book! The reality? “Carb” is one of those nutrition buzzwords that leads to a lot of confusion. 

Understanding the role of carbohydrates can help you eat a healthy diet and maintain a healthy weight — both important ways to reduce your risk of heart disease and stroke. Here’s what you need to know. 

Carbs 101

There are only three nutrients that contribute calories to the diet: fat, protein and carbohydrates. Yup, that’s it. Just three. Most foods contain a mix of these nutrients — for example, yogurt contains carbs, protein and fat.  

Carbs are the body’s main source of energy; carbs from food turn into fuel for the body. Some nutrition textbooks divide carbs into “simple” (sugars) and “complex” (starches and fibres). Simple carbs, like jam and honey, are broken down quickly by the body, causing a faster rise in blood sugar levels. Complex carbs, such as oatmeal, have more fibre, so are digested more slowly and don’t raise blood sugar levels as much. This keeps you full for longer and keeps blood sugar more stable. 

Carbs are found in:

• vegetables 
• fruit
• beans and lentils
• milk and yogurt
• grains – bread, pasta, rice, quinoa, oats
• sugary foods: candy, ice cream, pastries 
• snack foods: chips, pretzels, crackers
• sweet beverages: soda, juice
• sweeteners: jam, honey, syrups.

Many of the foods on this list are super healthy. So it’s a mistake to disparage a whole nutrient group just because some foods that contain carbs (like candy) are not nutritious. Take note: carbs themselves are not the enemy! 

Good vs. bad carbs

Though dietitians are moving away from classifying foods as good or bad, these terms are widely used on diet-related websites, so we should define them. Your “good carbs” are generally the ones found in whole, unprocessed foods, which provide nutritional value from vitamins, minerals, fibre and antioxidants. So, vegetables, fruit, beans, lentils and whole grains contain “good carbs.” Include these in your diet. 

The so-called “bad-carbs” are those in foods high in sugar, salt and/or fat. Examples are cookies, pretzels and soda. These foods are treats and should be limited.

What about white bread and pasta? They fall somewhere between good and bad carbs. They are not as nutritious as vegetables and whole grains, but not as nutrient-poor as cookies or candy. They contain some important nutrients, such as fibre, iron and folate. 

Are low carb diets OK?

It is perfectly healthy to follow a low-carb diet, as long as it includes a variety of nutritious, whole, unprocessed foods. Low-carb diets can be good for heart health, since they may increase good cholesterol levels, and decrease blood pressure and triglyceride levels. 

Studies show that some people successfully lose weight on a low carb diet, just as they can on a lower fat or Mediterranean-style diet. There’s no one right diet that will work for everyone. Ultimately, the best diet is one you can stick to in the long term. So if you love bread but hate meat, the low-carb diet may not be the right fit for you. 

And remember, low-carb does not mean no carb! A low carb diet still provides at least 20% of the day’s calories from carbohydrates. Well-planned low-carb diets do include vegetables, fruit, beans and even small portions of whole grains, such as oats and quinoa.

So if your friend says “I don’t eat carbs” or “I’m following a low-carb diet,” it usually means they’ve cut back on sugar and bread. Hopefully it doesn’t mean they have stopped eating nourishing foods like vegetables, fruit and beans. If they have, you’re now equipped to educate them as to why that’s not a nutritious idea. 

90,000 Harm of carbohydrates – 5 myths about carbohydrates

 We decided to find out if carbohydrates are as scary as they say they are.
 

Myths about the dangers of carbohydrates:

Carbohydrates are a word that horrifies avid diet lovers and champions of a toned body. Almost everyone will unanimously say that this type of food is harmful and does not bring any benefit. In fact, there are many myths gathered around pasta, bread, sugar and other carbohydrate-containing foods that we want to debunk.

Let’s briefly recall what carbohydrates are. These are organic substances that are used by our body to produce glucose, which gives us life energy. An enzyme called amylase breaks down carbohydrates into glucose, and our bodies store it in the liver and muscles for later use. Proceeding even from this, it can be argued that there is nowhere without carbohydrates.

See also: SCIENTISTS SAY: WHAT DIETARY MISTAKES CAN COST LIFE

There are complex and simple carbohydrates.Complex natural carbohydrates are found in “starchy” foods such as legumes, and simple natural carbohydrates are found in fruits and vegetables. In addition, simple carbohydrates also include refined foods such as white flour, candy, and white sugar. Now let’s move on to exposing the main myths.

Myth 1. Carbohydrates are not good for our body

It is believed that the harm of carbohydrates to our body is colossal. While some of them are really bad for us, others are the opposite.There is a myth that carbohydrates as a food group are unsuitable for consumption, and that we must limit their amount in order to lose weight (if not completely eliminate the entire food group from the diet). There are “bad” and “good” carbohydrates.

“Bad” are refined carbohydrates that contain sugar and are devoid of all nutrients. For example, white bread, cookies and candy. In addition to the fact that they provide extra calories, these substances also have a high glycemic load, that is, the blood sugar level increases significantly.

The “good” are unrefined carbohydrates that provide us with a lot of nutrients. They are usually obtained from natural food sources such as vegetables and fruits and include both complex and simple carbohydrates. Unrefined carbohydrates are actually good for you because they are high in antioxidants, minerals, vitamins, and fiber that are essential for our body’s health.

Myth 2. Carbohydrates get better

Do you believe that too? In fact, the myth about the dangers of carbohydrates and the fear of gaining a couple of extra pounds originated from the popular Atkins diet in the 90s.It is based on the idea that people are overweight due to excessive consumption of carbohydrates. Dr. Atkins suggested that we can naturally lose weight by reducing carbohydrates and adding more protein and fat to our diet to burn stored fat more efficiently.

It turns out that carbohydrates can actually help us maintain weight in the long term. According to Dr. Colin Campbell, “Carbohydrate-rich foods are ideal for ongoing weight management.”These organic matter contains less than half of the fat. If you simply replace fatty foods with unrefined carbohydrates, you are likely to cut back on your calorie intake and lose weight.

See also: NOT ONLY ALCOHOL: WHAT DOES HARM YOUR LIVER

Myth 3. You need to avoid carbohydrates after training

There is an opinion that carbohydrates after training will only harm your figure. Some argue that carbohydrate consumption can lead to higher insulin levels, which stimulates lipogenesis and promotes fat storage.

While there is some truth to this, post-workout carbs can help restore muscle. Insulin promotes protein synthesis and muscle regeneration. This is especially important if you’ve had an intense workout because excessive exercise can cause catabolism and fatigue.

Myth 4. Natural sweeteners are better than regular sugar

Yes, if you choose between these two positions, it is better to choose the first one. But maple syrup, honey, high fructose corn syrup, and table sugar all have almost the same effects on our bodies.A 2015 study by The Journal of Nutrition found that people who ate the same amount (about two tablespoons) of honey, sucrose (i.e. white sugar), or high fructose corn syrup every day for two weeks, an equally increased level of triglycerides in the blood, which increases the likelihood of heart problems.

While “natural” sweeteners such as honey or maple syrup may contain higher amounts of certain nutrients and antioxidants, this is hardly enough to argue that natural sweeteners are better than synthetic ones.

Myth 5. Every carbohydrate food contains gluten

Although carbohydrates are often associated with bread, pasta and other grains, gluten and carbohydrates are not necessarily synonymous. According to the Celiac Disease Foundation, gluten is a protein found in many foods, not just wheat flour, but also sauces, seasonings, and deli meats. If you are intolerant to gluten, opt for high-fiber grains without gluten, such as quinoa and brown rice, as well as vegetables, fruits, and legumes.

But if you have no intolerance, then there is absolutely no need to exclude it from your diet. A study published in BMJ found that people who eat a gluten-free diet but do not suffer from gluten intolerance or do not have celiac disease have a greater risk of heart disease because they do not consume enough whole grains.

So reconsider your views on the harm of carbohydrates and start gradually introducing them into your diet.

What Carbohydrates Are Good For Health – Weight Loss School

Concepts such as “sugar” and “carbohydrates” are sometimes considered interchangeable.Their importance for humans is actively discussed on the pages of magazines and Internet sites, where you can often see the following phrase: “Excessive consumption of carbohydrates with food is the cause of the development of diseases such as overweight and diabetes.”

In our opinion, this statement needs some clarification. Is an excess of “sugar” and “carbohydrates” so harmful for human nutrition and what do these concepts include? What are the health benefits of carbohydrates?

The nutritional value of foods is made up of the main components: proteins, fats, carbohydrates, vitamins and minerals.Each of these components plays an important, definite role in the life of the body. Proteins are a building material for cells, fats perform a plastic function, etc. Carbohydrates, which play an evolutionarily important role in maintaining health, make up the largest part of the diet.

Carbohydrates, depending on their structure, are divided into 2 large groups: simple and complex.

• Simple carbohydrates include monosaccharides (glucose, fructose, galactose, etc.)and disaccharides (sucrose, maltose, lactose).

• Complex carbohydrates – combine starch and non-starch polysaccharides (fiber, pectins), also called dietary fiber.

Carbohydrates are formed in plants during photosynthesis and occupy a significant part of their dry matter. It is plant foods – fruits, vegetables, cereals – that are the main source of carbohydrates for humans.Products such as meat, fish, poultry do not contain them. The exception is two carbohydrates – glycogen and lactose (we will talk about them below). The source of the latter is milk and dairy products, glycogen is present in small amounts in the liver and meat of animals.

The main function of carbohydrates is energy, i.e. they are an irreplaceable source of energy that enters the human body with food. The most important carbohydrate is glucose. Some authors call it – “fuel” for the body.In the process of metabolism, all digestible carbohydrates are converted into glucose – the main source of energy for the nervous system, muscles, lungs, etc. At the same time, each carbohydrate performs its own inherent function. At the same time, the functions of simple and complex carbohydrates are somewhat different, and the processes of their assimilation are also different.

So, simple carbohydrates 90,087

Glucose – as mentioned above, is the main source of energy necessary for the work of muscles and the nervous system.From glucose, glycogen is formed (mentioned a little above) – a complex polysaccharide that is synthesized and accumulates mainly in the liver and in small quantities in muscles.

Depending on the amount of carbohydrates entering the body, glucose can be consumed in the body in several ways:

1. The amount of incoming carbohydrates is adequate to the needs for them. In these cases, glucose is converted into energy necessary for the normal functioning of the body.

2. The amount of incoming carbohydrates exceeds the need for them. In this case, glucose is converted into glycogen, which is deposited in the liver and muscles.

3. If glucose continues to be formed / supplied in excess, then the glycogen depot is saturated and glucose will begin to turn into fats. This means that overeating carbohydrates leads to the deposition of body fat and, as a result, to overweight and obesity.

Fructose – found in various berries, fruits, honey.Sweeter than glucose, for its “digestion” there is no need to include the pancreas in the work, i.e. insulin.

Galactose – is formed in the body from milk sugar – lactose, does not enter the human body independently with food.

Sucrose (sugar) carbohydrate with high energy value. In industrial conditions, it is obtained from the juice of sugar cane and sugar beet. In the body, sucrose is broken down into simpler carbohydrates, glucose and fructose, which are converted into energy.Thus, sugar is a source of energy, and “fast”.

Lactose – milk sugar. Contained in milk and fermented milk products.

Thus, mono- and disaccharides perform functions important for the body. Their main importance is that they are a source of glucose.

Of the polysaccharides, starch occupies an essential place in the diet. Its content in the human diet is significant. Starch is absorbed more slowly in the digestive tract, which distinguishes it from simple carbohydrates, the absorption rate of which is significant.The end product of starch metabolism is also glucose.

A significant part of polysaccharides is represented by fiber and pectins. They are not digested in the digestive tract. Their main function is to ensure the growth of normal flora, normalization of intestinal motility. In addition, pectins adsorb on themselves and remove toxic substances from the body. Those. these components ensure the health of the intestines, and therefore the whole body.

Simple (mono- and disaccharides) and complex carbohydrates are sometimes called “fast” and “slow”, respectively.What does this mean, and what does it matter for human health?

“Fast” (simple) carbohydrates are quickly absorbed, leading to a rapid rise in blood glucose levels. These carbohydrates are characterized by a high glycemic index (GI). In other words, the glycemic index measures the rate at which blood glucose levels rise, rather than the amount of carbohydrates or energy in food (as is sometimes mistakenly believed). “Slow” (complex) carbohydrates, on the contrary, cause a gradual increase in blood glucose levels and have a low glycemic index.For example, most sugary confectionery products are generally high GI foods.

They talk about a low GI at a level of less than 40, a high – at a level of more than 70. It should be noted once again that a high GI index does not at all mean a high calorie content of the product, it is about the peculiarities of an increase in the level of glucose in the blood. So, some foods have a high GI, but a relatively low calorie content, others – on the contrary. For example, the GI of dried apricots and prunes is 30 and 25, respectively (i.e.i.e. low), while the calorie content of these products is 240 (for dried apricots) and 242 (for prunes) kcal per 100 g of product. But for squash caviar and watermelon GI – 75 and 72, respectively, while the calorie content is low – 85 kcal per 100 g for squash caviar and 40 kcal per 100 g for watermelon.

What happens in the body when you consume “fast” (simple) carbohydrates? Their intake causes an immediate reaction of the pancreas and active secretion of insulin. If their intake is excessive, then the simultaneous load on the pancreas will be very large.In addition, the excess amount of simple carbohydrates will not go to the energy needs of the body, but will be converted into fats and deposited. It is important that simple carbohydrates, as mentioned above, are quickly absorbed and within 1-2 hours after their use, the feeling of hunger may reappear and a person may start eating again. Thus, a vicious circle is created. That is why there is a high risk of developing diseases such as diabetes and obesity with excessive consumption of simple carbohydrates.

“Slow” carbohydrates provide a slow increase and stable maintenance of blood glucose levels (without sudden jumps), which helps to maintain a longer feeling of fullness and, at the same time, does not put a lot of stress on the pancreas. In other words, these carbohydrates prevent a person from overeating.

So what is the smarter way to balance the use of simple and complex carbohydrates throughout the day?

Of course, it is not recommended to abuse foods – sources of “fast” carbohydrates during the day.However, their use will be reasonable after active physical activity (after sports), when the body needs to quickly restore expended energy reserves. It is also useful to use them at the end of a meal, thus creating a feeling of satiety and inhibiting the secretion of gastric juice. In other cases – the benefits of “slow” carbohydrates. Of course, also within the normal range. And be healthy!

Elena Gordeeva, Candidate of Medical Sciences

90,000 benefits and harms to the body

Carbohydrates: benefits and harms

Someone calls carbohydrates the main culprits of the hated extra centimeters around the waist and various diseases.Others claim that carbohydrates are the foundation of a healthy diet. Who is right in the age-old controversy? Let’s try to unbiasedly figure out what the benefits and harms of carbohydrates are.

Greedy carbohydrates

The very first question that arises is why does the body need carbohydrates? Their main function is to meet our energy needs. After all, it is carbohydrates that supply up to 60% of all energy to our body, the rest is fats and proteins.In addition, they are necessary for the full functioning of the heart, nervous system, brain and all metabolic processes. Glycogen is synthesized from carbohydrates – a carbohydrate compound of a more complex structure, which is a vital store of energy for us.

However, not all carbohydrates are created equal. They are usually divided into simple (fast) and complex carbohydrates. The first group includes the well-known monosaccharides: glucose, fructose, galactose. Once in our body, they break down almost instantly, enriching it with energy.However, insulin quickly dampens surging blood sugar levels, and soon the brain insists on a new dose of nutritious fuel. And since carbohydrates, unlike proteins, do not neutralize hydrochloric acid in the stomach, the imaginary feeling of hunger increases.

Simple carbohydrates are found in sugar, which means in any sweets, confectionery, honey, some fruits and vegetables, and many other products. Thus, the main harm of simple carbohydrates is that if you satisfy your hunger in excess, then they stop being absorbed and begin to be stored in reserve in the form of fat cells.As a result, extra pounds and related problems are formed.

Energy Troopers

Complex, or slow, carbohydrates act differently, although they perform the same functions. These include fiber, starch and pectins, which are digested by the body slowly and thoroughly, drowning out the feeling of hunger for a long time. This is the main benefit of carbohydrates for the body.

Fiber, among other things, supports the intestines in good shape, thereby creating optimal conditions for the reproduction of beneficial microorganisms.Its high content normalizes blood cholesterol levels and reduces the risk of developing cancers of the digestive tract. Most of the fiber is found in fruits, vegetables and bran.

Starch, contrary to popular belief, is not so harmful to our body, and its reserves need to be replenished from time to time. It saturates well, digests slowly, and eventually breaks down to the glucose we need. The main sources of starch are potatoes, various cereals, pasta, and legumes.Strict adherents of a healthy lifestyle categorically reject these foods, considering them too high in calories and harmful. Although most often they add harm to fat sauces and hot seasonings. In addition, a healthy diet should be balanced, so periodically including pasta or potatoes in the diet is very beneficial.

Stocks of complex carbohydrates can always be replenished with pectins, which also give a pleasant feeling of satiety, stimulate the work of the digestive system and remove harmful substances from the body.The pectin champions are rightfully apples, plums, peaches, blueberries and gooseberries.

Common Calculation

Be that as it may, the degree of both the benefit and the harm determines the quantity. How many carbohydrates per day does our body need to get enough energy and feel great? The daily allowance should, on average, be 50-60% of the total diet, while only a third of it is given to simple carbohydrates. For those who are not used to restricting themselves in food, nutritionists are allowed to consume no more than 100 g of carbohydrates per day.For those who scrupulously count calories, this rate is limited to 30-50 g. Sticking to a lower bar for a long period is dangerous to health.

But those who are intensively improving themselves in the gym, on the contrary, need to increase their carbohydrate intake. It is well known that in this lifestyle, you should lean on proteins first of all, so why does an athlete need carbohydrates? Physical activity burns an enormous amount of energy. If the losses are not replenished, this will negatively affect muscle tone, the state of the nervous system, heart and brain, which can lead to serious disruptions in the work of the whole organism.Of course, preference should be given not to fast carbohydrates, the harm of which we have already discussed, but to slow ones. Therefore, a couple of hours before training, it does not hurt to eat, for example, a modest portion of pasta or buckwheat porridge.

Obviously, the benefits and harms of carbohydrates largely depend on the ability to choose them correctly and calculate the amount. And of course, do not forget about the balance with other beneficial substances.

90,000 Slow Carbs: Weight Loss List

Foods containing slow carbohydrates: Pixabay

Fast and slow carbohydrates, according to the world’s nutritionists, are what modern people should learn to distinguish when striving to lead a healthy lifestyle and eat right.You should be careful with the former, but I will tell you in detail what slow carbohydrates are and how they are useful.

Slow carbohydrates: what it is

Necessary components, without which a person will not function normally, since they serve as fuel for the body, are slow carbohydrates. These are complex polysaccharides.

In contrast to the slow ones, there are fast carbohydrates – monosaccharides that can quickly fill us with energy. Simple carbohydrates are distinguished by the absence of decomposition into simple components, sweetness and transient solubility in water.If you overdo it with simple compounds, then expect to build up excess weight. Slow carbohydrates prevent fat accumulation, provide the body with everything it needs and satisfy hunger for a long time.

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What you need to know about diets: myths and truths

In medicine, there is a special diet for the treatment of diabetes based on carbohydrates. There are also other ways of using mono – and polysaccharides.

What are slow carbohydrates? Products containing complex compounds that are capable of:

• make us full for a long time;
• to fill the body with energy for wakefulness;
• help to digest food properly.

In medicine, in 1981, the term “glycemic index” appeared, indicating the rate at which carbohydrates are broken down and processed by our body. If this figure is less than 55, then we have polysaccharides.

Foods with slow carbohydrates supply us with foods such as:

The main energy reserve of glucose. The body turns to it when there is an acute shortage of this trace element. In the body of an adult, glycogen contains an average of 120 g.

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What foods contain zinc?

The list of products containing starch is extensive.The substance is intended for energy production. Without it, the body undergoes regular spikes in blood sugar. There is a lot of it not only in potatoes, but also in buckwheat, oats, barley and other products. The starch is converted into glucose in the digestive tract.

These are the next complex carbohydrates, the list of beneficial effects on the body is impressive. Fiber helps to lose weight, normalize the functions of the gastrointestinal tract, cleanse the body of unnecessary substances, complete metabolism, and so on. A large concentration of these carbohydrates is found in legumes and nuts.

However, based on practical experience, I want to note that not every person should eat fiber. Dietary fiber is contraindicated for diarrhea, serious liver pathologies, exacerbation of ulcers. In order not to harm the body, I recommend that you consult with your doctor before including fiber in your daily menu.

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What other slow carbohydrates are there? Food supplies insulin to the body.It is designed to normalize metabolism in the skin and regulate glucose. Are you lacking insulin? Add chicory, garlic, artichokes, and onions to your diet.

Slow carbohydrates: list of foods, table

My colleague YA Lysikov in his scientific work presented carbohydrates as an important component of clinical nutrition. What foods to take slow carbohydrates from? The list of products is huge. When eating foods rich in mono- and polysaccharides, it is important to remember:

• Do not overuse white rice and semolina, as they contain simple compounds.Pay attention to cereals.
• Supplement vegetable food with proteins from fish and meat products, fats from olive oil.
• It is best to avoid adding sauces to durum wheat pasta.
• If the choice is between flour products, sweets and berries, fruits, choose the latter.
• Coarse flour is better than white bread.

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Dried apricots: benefits and harms for the body

Below is a table of carbohydrates, which indicates the amount of polysaccharides for flour and groceries:

Slow carbohydrates in flour products and groceries: Nur

The amount of slow carbohydrates in vegetables and herbs:

Slow carbohydrates in vegetables and herbs: Nur

Polysaccharide content in legumes, seeds and nuts:

Slow carbohydrates in legumes, seeds and nuts: Nur

Number of carbohydrates in berries and fruits:

Slow carbohydrates in berries and fruits: Nur

Remember, that the use of any product is individual for everyone.In order not to encounter problems in the work of the body, I recommend that you contact a specialist who will help you create a diet that is right for you.

So, slow carbohydrates – what are the products of the human microflora? Polysaccharides, which cannot be dispensed with. They supply the body with energy and nutrients, prevent fat accumulation and help to lose weight.

Attention! The material is for informational purposes only. You should not resort to the methods described in it without first consulting your doctor.

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Foods containing large amounts of carbohydrates

Sources:

1. Lysikov Yu.A. Carbohydrates in clinical nutrition // Experimental and Clinical Gastroenterology. – 2013. – No. 2. – pp. 89-110. – Access mode: https://cyberleninka.ru/article/n/uglevody-v-klinicheskom-pitanii/viewer
2. Consistent carbohydrate diet (CCHO) for diabetes. Review // WebMD. – 2020. – May 12. – Access mode: https: //www.webmd.com / diabetes / ccho-diet
3. Helen M I Osborn, Philip G Evans, Natasha Gemmell, Sadie D Osborn. Carbohydrate-based therapeutics // J Pharm Pharmacol. – 2004. – No. 56 (6). – P. 691–702. – Access mode: https://pubmed.ncbi.nlm.nih.gov/15231033/
4. Michelle Kilcoyne, Lokesh Joshi. Carbohydrates in therapeutics // Cardiovasc Hematol Agents Med Chem. – 2007. – No. 5 (3). – P. 186-197. – Access mode: https://pubmed.ncbi.nlm.nih.gov/17630944/

Author: Candidate of Medical Sciences Anna Ivanovna Tikhomirova

Read also

Sugar and sweeteners: benefits and dangers

Reviewer : Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov

Original article: https: // www.nur.kz/family/beauty/1740607-medlennye-uglevody-spisok-produktov-dla-pohudenia/

90,000 Why do we need to eat carbohydrates and how to choose them correctly • INMYROOM FOOD

Each of us wants to be in good physical shape and maintain our health. Developing the right habits, we try to instill them in children. However, modern living conditions and strict requirements for appearance make it necessary to make sacrifices and give up some components important for the body, for example, carbohydrates.

Now not only adults strive to eat as little food rich in carbohydrates as possible, but also make up a children’s menu, completely excluding bread, pasta and even sweets from it. Is this approach to nutrition justified, and most importantly – is it necessary to be afraid of carbohydrates? Let’s study the question.

The main myths about carbohydrates

Those who strive for quick results will tell you that there is nothing more effective than protein diets, from which extra pounds literally disappear before our eyes, while carbohydrates in the diet contribute to weight gain.If you are not afraid of health problems, you can try this option, but remember that carbohydrates are the most important nutrient that the body needs to function properly, as well as the main source of energy.

Weight gain is most often not due to a specific element, but due to banal overeating and unbalanced nutrition. And here the so-called simple carbohydrates play an important role, which not only raise blood sugar levels, but also quickly make you feel hungry.In order to control this process, you need not give up carbohydrates, but eat the right foods containing fiber and complex carbohydrates.

It is a mistake to believe that fast carbohydrates are harmful to health and contribute to weight gain, because it is here that fiber comes to the fore, which prevents food from being instantly absorbed and increasing blood sugar levels. If we consider a specific example, then when choosing between a bun and a pear, give preference to the second option. Despite the fact that both foods contain fast carbohydrates, pears also contain fiber, which means they won’t hurt your waistline.

Why carbohydrates are needed

We have already said that carbohydrates are the main source of energy, a complete replacement for which does not exist. It is important for us to provide the body with this valuable nutrient, because energy is needed for all biochemical processes in our body. Therefore, be sure to think about this before limiting yourself or your children to foods that contain carbohydrates.

Instead of strict restrictions, we advise you to eat the right carbohydrate foods, the absorption of which will be controlled by insulin, without causing sudden spikes in blood sugar.And do not rely on protein diets, because proteins contain as many calories as carbohydrates, which means that all excess calories from both a piece of meat and a plate of porridge will be deposited in the form of subcutaneous fat. So it’s better to calculate your daily calorie intake and increase physical activity so as not to gain excess weight.

What carbohydrates to skip

While we are not encouraging you to eliminate carbohydrates from your diet, there are a number of foods that are best avoided.First of all, we are talking about “liquid calories”, that is, about those simple carbohydrates, or, more simply, sugar, which are found in carbonated drinks and fruit juices, even freshly squeezed ones. If everything is clear with sweet soda, then what’s wrong with freshly squeezed juice?

The fact is that by squeezing fruit juice, we throw away fiber, leaving only fructose, which means that the mechanism for controlling blood sugar levels gets confused. In addition, you are unlikely to eat 5-6 apples at once, but in the form of juice it will turn out to be only one glass, so that extra calories, which tend to be deposited in subcutaneous fat, are provided to you.

Another category is sweets. Please note that we are not talking about sweet products, but specifically about sweets, that is, sweets and chocolate bars of industrial production. If you are a real sweet tooth, make yourself healthy desserts with honey or agave syrup, and use whole grain flour for baking instead of refined flour. These simple tips will help you eat sweet foods without sacrificing your figure.

How many carbohydrates are there

Of course, the exact figure depends on your individual parameters, but make sure that it is not less than 130 grams per day.Carbohydrates in the diet should be present in the form of vegetables, fruits, legumes and grains. It is desirable that a significant portion of cereals and cereals are whole grains.

This can be oat or barley, quinoa or brown rice, buckwheat or millet. If making pasta, go for wholemeal pasta and combine with vegetables rather than greasy sauces. These simple tips will help you balance your diet and energize your body without putting on extra pounds.

Why are carbohydrates good for weight loss?

To always look beautiful and attractive, many women pay close attention to their figure.To do this, they visit the gym and follow a diet, or rather, limit themselves to certain types of foods. Very often women, being overweight, refuse food containing a certain amount of fats and carbohydrates. Unfortunately, not everyone knows that avoiding carbohydrates will never help you lose weight faster. Experts have proven that certain types of carbohydrates, on the contrary, contribute to the loss of extra pounds and a more active process of fat burning in the body.

Carbohydrates are divided into two types

Modern nutritionists have come to the conclusion that carbohydrates are the main source of energy for the human body.If you limit their consumption, then the state of health will immediately begin to deteriorate. Weakness, dizziness, malaise will appear. The work of all internal organs of a person will fail: liver, kidneys, pancreas and others. Therefore, completely abandoning foods containing carbohydrates, you can soon acquire a number of certain diseases. So a carbohydrate-free diet is dangerous for the whole body. To avoid negative consequences, it is necessary to study the structure of organic substances, as well as their division.Carbohydrates are divided into 2 groups – simple and complex.

The first includes food with a lot of sweets (cakes, rolls, sweets). They are quickly absorbed due to a rapid jump in blood sugar levels, but soon there is a feeling of hunger.

The second group differs from the first in its composition of useful compounds found in products and helping to cleanse and improve the digestive tract. It fully saturates the body and satisfies the feeling of hunger.

The benefits of carbohydrates for the human body

Many medical professionals who study the functionality of the human body argue that in the process of a diet, you cannot completely abandon foods containing carbohydrates. This will lead to an obsession with sweets and to the problem of overeating in the future. And such a refusal can completely disrupt dietary adherence.

Food, which contains organic substances, helps to increase the energy required for life, as well as the efficiency of mental and physical work in general.The only restriction on the consumption of foods with carbohydrates is a disease such as type 2 diabetes. During the period of treatment of the disease, the attending physician draws up a diet for the patient individually.

What carbohydrates will help you lose weight?

By eating foods that contain complex carbohydrates, you can not only saturate the body, but also contribute to weight loss. Among them, the most popular are:

• cereals;

90,073 legumes;

90,073 beans;

90,073 peas;

90,073 oats;

90,073 wheat;

90,073 brown rice;

90,073 vegetables;

• fruit.

In complex carbohydrates, the molecular structure is more complicated. They have low water solubility. These are fiber, starch, glycogen and pectin. With the help of glycogen, the muscles are nourished, the organs and systems of the body function. Pectins and other substances also have a positive effect on human health.

Having received the necessary information, everyone who wants to lose weight will come to the right conclusions. By eliminating foods containing carbohydrates from your diet, you can weaken the body and lead it to a number of gastrointestinal diseases.So, if you want to be not only beautiful, but also healthy, you need to heed the recommendations. Complex carbohydrates are real friends for people who are losing weight.

Add the right and varied foods to your diet. Try to cook unusual dishes so that proper nutrition is a pleasure.
Love your body and, of course, be happy 🙂

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90,000 Seven foods that contain the “right” carbohydrates.

Trying to keep your weight under tight control doesn’t have to deny yourself your favorite foods.There are many products that are absolutely harmless to the figure.

Forget the calls from your slimming girlfriends to throw out carbohydrate-rich foods out of the house. They say they harm the waist. Scientists have proven this to be a fallacy. There are many foods that contain only the right carbohydrates. This means that your waist after a delicious lunch or dinner will remain strictly in its previous size.

What kind of fruits and vegetables can you eat without fear of getting fat?

Baht. In fact, this is the same potato, only sweet. Sweet potato has antioxidant and antitumor properties, and it also contains a lot of vitamins – A, C, potassium, etc.

Beetroot. It is useful in any form: boiled, baked in the oven, stewed and raw. There are a lot of useful substances in this vegetable: calcium, potassium, sodium, folic acid, vitamin A, etc. That is why this root vegetable is definitely recommended for people with problems with the heart, liver and circulatory system.

Corn. It is high in calories, it contains a lot of sugar, but at the same time corn does not harm the figure. After all, it contains only healthy carbohydrates, and also a lot of protein and vitamin C. In addition, corn helps to regulate blood pressure and blood sugar levels.

Oat groats. Regular oatmeal is one of the healthiest and healthiest foods around. It contains not only healthy carbohydrates, but also protein and fiber. Oatmeal also helps lower blood cholesterol levels.

Buckwheat groats.