Carbohydrates are important to fuel source for our body. Cells in our body rely on glucose to
carry out their tasks. Nearly 45 to 65 % of our calories are made up of carbs.
When daily carbohydrate needs are met, our body stores the extra carbs in the
form of glycogen. This helps us stay without food for several hours and at the
same time maintain the required blood sugar levels. It is very important to choose
the right kind of carbs. Carbs from added sugar are harmful, and one should
avoid it, on the other hand, carbs from fruits, vegetables, and other high-fiber
sources are good for health. Now have a look at the glycaemic index, some
good & bad sources of carbs.
What
is the glycaemic index?
Carbohydrate
is an essential part of our diets, but not all carbohydrate foods are
equal. The glycaemic index (GI) is a rating system for foods containing
carbohydrates. It shows how quickly each food affects your blood sugar
(glucose) level when that food is eaten on its own. Carbohydrate foods
that are broken down quickly by your body and cause a rapid increase in blood
glucose have a high GI rating. High GI foods include bad carbohydrates. Low or medium GI
foods are broken down more slowly and cause a gradual rise in blood sugar
levels over time. They include good sources of carbohydrates given below.
Also Read: How to replace refined sugar?
Also Read: How to replace refined sugar?
Good sources
of Carbohydrates
Pumpkin
seeds, Lentils, Fresh Fruits, Fresh vegetables, Beans, Brown Rice, Peas,
Quinoa, Chia Seeds, Sunflower seeds, Sweet potato, Walnuts, Hazelnuts,
Macadamia nuts, Almonds, Peanuts, Potatoes, Whole Grains, and Legumes, etc.
Now you must be wondering, why have the things mentioned above come
under the category of Good carbs?
Let’s,
look at some of the most important factors that make them beneficial for our
consumption
- They are
high in fiber
- They aid
with losing weight
- Keeps one
full for longer
- Provides
long-lasting energy/prolonged energy
- They have
low insulin levels
- They have
low glycaemic levels
- They are
naturally rich with sugar
Also Read: Why more veggies?
French
Fries, Frozen yogurt, White bread, Cakes, Pastries, Fruit juices, Soda,
Cookies, White crackers, Regular Pasta, Chocolates, Candy, Potato chips, Ice
cream, Desserts and Frozen sweets treat, etc.
Now you must be wondering, why have the things mentioned above come
under the category of Bad sources of crabs?
Let’s,
look at some of the most important factors that make them harmful for our
consumption:
- They are
low in fiber
- Causes
weight gain
- Added
Starch, sugar and other preservatives
- They are
high in glycaemic levels
- It has
high insulin levels which are harmful to our health
- They
contain refined processed sugar
- Consuming
this form of carbs makes one feel hungry more often
- Energy
levels instead of increasing, deplete very quicker
- The carbs directly convert into fat cells.
Also Read: Are you eating fruits in the wrong way?
Useful tip: Ghee reduces the GI load of many
foods, so it is advisable to not rule it out from the diet. Ditch refined
sugars, and go for natural sweeteners like coconut sugar, which can
also save you from a lot of glycaemic loads. Good health is all about smart food
choices.
So, choose your Carbs intake wisely as per your
bodily needs. I hope you people like this little article about Carbohydrates.
Thank
you!!
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