What are Carbohydrates
Lets talk about carbohydrates (aka Carbs). Hopefully, the information presented in this blog will clear up many of the basic question regarding carbs.
Carbohydrates are the bodies main source of energy. They are the sugars, starches and fiber is found in fruits, grains, vegetables and some dairy products. Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy or calories. There are three macronutrients: carbohydrates, proteins, and fats. The Institute of Medicine recommends adults to consume between 45 and 65% of their total daily calorie intake from carbohydrate.
(Note: I will discuss proteins, and fats in next 2 blogs.)
Carbohydrate Classification
Carbohydrates are classified as simple or complex. The difference between the two forms is how quickly sugar is absorbed and digestive. Generally speaking, simple carbs are digested and absorbed more quickly and easily then complex carbohydrates.
Carbs usually considered good are complex carbohydrates such a whole grain, fruits, vegetables, beans and legumes. These are not only process more slowly, but they contain a bounty of other nutrients.
Carbohydrates commonly considered bad, and High Glycemic, include pastries, sodas, highly processed foods, white rice, white bread and all the white flour foods. These are foods with simple carbs. Bad carbs rarely have any nutritious value.
Glycemic Index
The glycemic index measures how quickly and how much a carbohydrate raises blood sugar.
High glycemic foods like pastries raise blood sugar higher and rapidly; low glycemic foods raise it gently and to a lesser degree. Some reacher shows like high glycemic foods with diabetes, obesity, heart disease and certain cancers according to Harvard medical school.
(Note: To be discussed in detail in coming blogs)
The following is a list of qualities that are consistent with good carbohydrates:
-low or moderate in calories
-high in nutrients
-devoid of a fine sugars and refined grains
-high and natural occurring fireball
-low in sodium
-low in saturated fat
-very low in, or the devoid of, cholesterol and trans fats
The following is a list of qualities that are consistent with bad carbohydrates:
-high in cholesterol
-full of refined sugars: like corn syrup; white sugar; honey and fruit juice
-high in refined grains like white flour
-low and many nutrients
-low in fiber
-high in sodium
-sometimes high in saturated fat
-sometimes high in cholesterol and trans fats