Blog67: Good Carbohydrates vs. Bad Carbohydrates

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? 

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?

Bad sources of Carbohydrates

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!!