Carbohydrates

Good and Bad Carbohydrates

Carbohydrates are an important part of a healthy diet. They provide your body with energy and fiber that help keep your digestive system healthy. Carbohydrates are broken down into glucose, which is the main source of energy for your brain and body. Glucose is used by your cells for energy to function, and it is also stored in your liver and muscles for later use.

There are two main types of carbohydrates: simple and complex. 

• Simple carbohydrates are sugars that are easily digested by your body and can cause a rapid rise in insulin and blood sugar. Simple carbohydrates also include processed sugars, such as high-fructose corn syrup and sucrose, which are added to many foods and drinks.

• Complex carbohydrates are digested more slowly and provide your body with a sustained source of energy. They are found in foods such as whole grains, legumes, and vegetables.

• Fiber is a type of carbohydrate that cannot be digested by your body. However, it is still important for your health. Fiber helps to keep your digestive system healthy and can help you feel full after eating.

Choosing  Carbohydrates, See Our Glycemic Index Chart

• Choose whole grains over refined grains. Whole grains are a good source of fiber, vitamins, and minerals.

• Eat plenty of "low glycemic" fruits and vegetables. Many fruits and vegetables are low in calories and high in nutrients, including fiber, vitamins, and minerals.

• Limit (or preferably eliminate) processed foods and sugary drinks. Processed foods and sugary drinks are often high in calories, low in nutrients and contain harmful ingredients.

The recommended daily amounts of carbohydrates vary depending on your individual needs, such as your age, sex, activity level, and overall health. Health professionals usually recommend a low-carb diet to help manage type 2 diabetes.

• Moderate carb diets, where 26–44% of your daily calorie intake comes from carbs.

• Low-carb diets, where less than 26% of your daily calorie intake come from carbs

• Very low-carb or ketogenic diet, where less than 10% of your daily calorie intake comes from carbs.

It is important to note that these are just general recommendations. You may need to adjust your intake of protein, fat, and carbohydrates depending on your individual needs.

The Low Carbohydrate Approach- Weight Loss, Blood Sugar Control
The amount of carbohydrates you should eat on a low-carb diet depends on your individual goals and preferences. Some people follow a low-carb diet to lose weight, while others follow it to manage their blood sugar levels or improve their overall health.

In general, a low-carb diet is considered to be any diet that restricts carbohydrates to less than 130 grams per day. However, some people follow stricter low-carb diets that limit carbohydrates to 50 grams per day or even less.

If you are new to low-carb dieting, it is a good idea to start with a more moderate approach and gradually reduce your carbohydrate intake over time. This will help to minimize any side effects that you may experience, such as headaches, fatigue, and constipation.

Here are some tips for following a low-carb diet:

• Choose lean protein sources, such as fish, chicken, lean beef, beans, and tofu.

•  Eat plenty of low-carb vegetables, such as broccoli, cauliflower, leafy greens, and zucchini. Or, if you will, veggies that grow above ground.

• Avoid processed foods, foods and drinks containing added sugar, and simple carbohydrates, such as bread, pasta, and rice.

• Be mindful of your portion sizes. Even healthy foods can be high in calories if you eat too much of them.

Here are some examples of low-carb meals and snacks:

•  Breakfast: Omelet with cheese and vegetables

•  Lunch: Salad with grilled chicken or fish

• Dinner: Salmon or Lean Beef with roasted vegetables

• Snacks: Nuts, some seeds, hard-boiled eggs, and vegetables

Low-carb dieting can be a healthy and effective way to lose weight, manage your blood sugar levels, and improve your overall health. However, it is important to follow a low-carb diet in a healthy and sustainable way.