For dieters and weight watchers, the word “carbohydrates” do not get many votes of approval. In fact, carbs are often avoided in meals, as they have the reputation of causing weight gain for some people. With the bad reputation carbs have, what is the truth behind all of it? Are there any good carbs at all? Actually, there are.
Carbohydrates are further classified into two kinds:
- Simple carbohydrates, and
- Complex carbohydrates.
Simple carbohydrates are also called simple sugars. These carbs provide quick energy for the body and are easily digestible. However, these carbs provide very little or no health value nor nutrients. These are easily digested by the body and are readily converted to fat. These simple carbs can be found in candies, table sugar, carbonated sodas, and other sweet desserts. In the literal sense, these give you a “sugar rush” that does very little good for your health.
Healthy “good” carbs, on the other hand, are the complex carbohydrates. These are slower to digest and are rich in fiber. Foods that are high in fiber are important in maintaining a healthy blood sugar level as it slows down the absorption of nutrients that prevents the creation of fat that converts into sugar in the blood.
Fiber also gives the body the extra energy it needs and at the same time lowers cholesterol and sweeps the toxins from the digestive system. Complex carbohydrates also create the feeling of being full easily, so for those on a diet, these are good food choices. Complex carbohydrates are found in whole grains and oats, beans, fresh fruits, and vegetables.
A very simple way to incorporate complex carbohydrates into your diet is simply swapping “white” grains with “brown” whole grains. White rice can be substituted for brown rice and white bread can be replaced by whole wheat or sprouted grain bread.
Another way of getting those healthy complex carbohydrates into the food you eat is consuming plenty of fruits and vegetables.
Now you have to remember that to get the most fiber from the fruits you eat, you have to eat the real fruit itself. Instead of processing any of your fruits and vegetables, it is much better to eat them raw. Adding assorted beans to your diet also helps you to get more fiber into your meals.
Carbohydrates need not be feared if you are trying to watch your weight or if you are just trying to remain healthy. It is all up to you which carbohydrate you eat, the simple carbohydrates or the complex carbohydrates.
If you are the type that cannot seem to let go of carbs from your diet, there is hope for you! Complex carbohydrates are your new best friends, full of health value and nutrients!
Here are 6 proven reasons why low carb diets work:
1. Lowering your carbohydrate intake lowers the level of insulin your body produces. Why is this important? Put simply insulin is responsible in our bodies for saving. In other words, insulin is responsible for getting fat into your cells- and keeping it there!
2. When eating low carbohydrate, you stimulate less insulin in your body but stimulate more glucagon. Glucagon liberates the fat from storage and gets it ready to burn for energy.
3. The body burns fat when sugar is not available. Burning fat instead of sugar is always preferable when it comes to attaining your ideal weight.
4. Low carb diets remove unhealthy trans fats from your diet. Low carb diets are naturally low in trans fats. Top sources of trans fats include crackers, baked goods, muffins, anything deep-fried, doughnuts and store-bought cookies.
5. High carb diets have been shown to be linked to increased risk of heart disease and type 2 diabetes. By sticking to low carb, you are improving your chances of staying healthy.
6. A low level of fasting insulin is present in those over 100 years old. A 1992 study showed that what the 100+ crowd they sampled had in common in terms of health was low triglycerides, high HDL cholesterol, and a low level of fasting insulin. Only eating low carb can produce this result.