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