In the diet, the high or low carbohydrate intake you eat doesn’t matter what type of carbohydrate you choose.
Carbohydrates: quality problems
The most important thing is the type of carbohydrate you choose to eat because there are some types that are better than others. In the diet, the high or low carbohydrate intake you eat doesn’t matter what type of carbohydrate you choose. For example, using whole grains (un-milled with bran) such as bread from whole wheat, rye, barley and quinoa are better choices than refined white bread or sweet potatoes. fried.
Many people feel puzzled about carbohydrates, but remember that eating carbohydrates from new healthy foods is more important than pursuing a strict diet or counting the number of grams of carbohydrate consumed.
What are carbohydrates?
Carbohydrates are found in a variety of good and unhealthy foods such as bread, beans, milk, popcorn, potatoes, biscuits, pasta, soft drinks, corn and cherry pie. Carbohydrates are also found in many forms. The most common and abundant forms are sugar, fiber and starch.
Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates supply the body with glucose, which is converted into energy used to support the body’s functions and physical activities. However, carbohydrate quality is very important; Some foods are richer in carbohydrates than others:
- The most healthy carbohydrate sources are unprocessed whole grains or just processed, vegetables, fruits and beans – improving health by providing vitamins, minerals, fiber and a Wide range of important plant nutrition.
- Less healthy carbohydrate sources include white bread, pastries, soft drinks and other refined foods. These contain easily digestible carbohydrates that can contribute to weight gain, hinder weight loss and contribute to the development of diabetes and heart disease.
A healthy eating plate (healthy eating plate) from the Harvard School of Public Health (HSPH) encourages filling your plate with healthy carbohydrates – with vegetables (except potatoes ) and fruits make up about half of your plate and whole grains fill about a quarter of your plate.
Try other tips to add healthy carbohydrates to your diet:
Start your day with whole grains
Try a hot cereal, like old-style oats or small pieces (not instant oats) or a low-sugar cold cereal and whole grains. A small rule: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.
Use whole-grain bread for lunch or snack
If you are confused about how to find a whole-grain bread? Look for bread whose first ingredient is whole wheat, rye, or some other grain – and even better, choose bread made from 100% whole grain wheat.
Don’t just look at bread
Whole bread is usually made from finely ground flour and bread products often have high salt content. Instead of bread, try a slice of whole-grain cereal like brown rice or quinoa.
Choose fruit instead of juice
An orange has twice the fiber and half the sugar compared to a glass of 350 ml orange juice.
Ignore potatoes, use beans instead
Instead of using potatoes, which are believed to promote weight gain, choose beans as a great source of slow digestible carbohydrates. Beans and other beans such as chickpea also provide a healthy amount of protein