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 anumber 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 glycemic 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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