Carbohydrates (or carbs for short) are macronutrients found in food that provide energy or calories for the body. Carbs often get a bad reputation and are seen as what makes people gain weight. However, this is not entirely true.
In fact, there are some types of carbs that are not good, but there are also many types of carbs that bring many benefits to the human body. Many types of carbs are important because they will be converted into energy, helping the body to function properly.
Carbs in plant-based foods are the good ones. These carbs, also known as complex carbs, help promote digestive health and aid metabolism.
Bad carbs – refined sugars, for example – are often added to processed foods. This type of carb, called simple carb, is absorbed into the bloodstream and becomes blood sugar. Simple carbs cause many human health problems.
Simple carbs and complex carbs
Simple carbs (left) and complex carbs (right). Illustration.
Carbs are divided into two main categories: simple carbs and complex carbs. Carbs are simply the bad ones, which are digested quickly, causing blood sugar to rise rapidly and making the body feel hungry faster. This will promote overeating, causing weight gain and the development of diseases like diabetes and high blood pressure.
Common foods containing simple carbs include:
– White bread
– Refined pasta
– Refined powders
– Cake
– White milled rice
In contrast, complex carbs are good carbs, packed with nutrients like bran and fiber, that are digested more slowly by the body. This results in a slower but more steady release of sugar, which in turn prevents blood sugar spikes.
Therefore, choosing whole grains instead of some simple carb foods will be much more beneficial to health.
Another way of classifying carbs
In addition to the above classification, carbohydrates are also classified into three types: fiber, starch and sugar.
Good carbs and bad carbs. Illustration.
Fiber
Dietary fiber comes from plants. Fiber is a complex carb that is not completely broken down during digestion. Instead, fiber passes through the intestines and promotes the digestion of other nutrients. Fiber also helps the body feel full for longer, limiting overeating.
Good dietary sources of fiber include:
– Legumes like lentils and peas
– Edible vegetables or fruits with the skin on or nuts
– Whole grains like oats, quinoa,…
– Brown rice, pasta and cereals made from whole grains
Starch
Starches are complex carbs. Illustration.
Carbohydrates are complex carbs that provide vitamins and minerals to the body. The body normally digests starch more slowly.
Starch is found in many foods such as:
– Legumes, mainly peas
– Fruit
– Grains
– Some fruits and vegetables such as corn, potatoes, …
Street
There are two types of sugar: natural sugar and added sugar. Sugars are classified as simple carbs, which means they are processed quickly by the body. A sudden increase and then a rapid drop in blood sugar is hypoglycemia.
The body cannot distinguish between natural and added sugars. However, consider this: Eating a candy bar will only provide sugar to the body; While eating fruit still provides sugar for the body, fruit also contains fiber, starch and other important vitamins.
Natural sugar is better than added sugar. Illustration.
Added sugars include:
– Fructose sugar
– Lactose sugar
– Beet sugar
– Honey
– Corn syrup
– Refined sugar,…
Benefits of healthy carbs
Carbs are the source of energy for the entire body. A lack of healthy carbs can have negative health effects.
An inadequate carb diet can lead to:
– Headache
– Tired
– Exhausted
– Lack or difficulty concentrating
– Constipation
– Vitamin and mineral deficiency
How to add enough healthy carbs every day?
The plate principle: Half of the plate is full of fiber-rich and non-starchy vegetables; 1/4 plate is starchy food; The remaining 1/4 is lean protein. Illustration.
You don’t have to be a nutritionist or count your daily carb intake to eat a healthy diet.
An effective way to add enough healthy carbs to the body is the plate principle. Accordingly, half of your daily diet should be fiber-rich and non-starchy vegetables; 1/4 of a serving should be a starchy food, maybe a potato or a fruit dessert; The last quarter of your diet should be lean protein.
There are many bad carbs that are difficult to give up or not eat. Therefore, instead of completely cutting them out of your daily diet, find something to replace them. For example, instead of white bread, eat whole grain bread. Just making small changes like that will ensure you get the right amount of nutrients while ensuring the health of you and your family.
(Source: WebMD)
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