Carbohydrates are notorious for being bad, and especially for causing weight gain, but not all carbohydrates (also called carbohydrates) are bad, according to Mayo Clinica non-profit entity dedicated to clinical practice, education and research.
Also, Medline Plus, The US National Library of Medicine explained that there are three main types of carbohydrates:
- Sugars: They are also called simple carbohydrates, because they are in their most basic form. They can be added to foods, such as sugar in candy, desserts, processed foods, and soft drinks. They also include the types of sugar found naturally in fruits, vegetables, and milk.
- Starches: They are complex carbohydrates that are made of many simple sugars linked together. The body needs to break down starches into sugars to use for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, such as potatoes, peas, and corn.
- Fiber: It is also a complex carbohydrate. The body can’t break down most fiber, so eating foods with fiber can help you feel full and make you less likely to overeat. High-fiber diets have other health benefits, as they can help prevent stomach or intestinal problems, such as constipation. They can also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, such as fruits, vegetables, nuts, seeds, beans, and whole grains.
In fact, according to the library, on average, people should get 45-65% of their calories from carbohydrates every day.
Thus, the non-profit entity explained that despite its bad reputation, carbohydrates are vital for health for several reasons:
- Give energy: Carbohydrates are the main fuel source of the body.
- Protect once morest diseases: There is evidence to suggest that whole grains and dietary fiber from whole foods help reduce the risk of heart disease and stroke. Fiber may also protect once morest obesity, colon and rectal cancer, and type 2 diabetes. Fiber is also essential for optimal digestive health.
- Control the weight: Evidence shows that eating plenty of fruits, vegetables, and whole grains can help with weight control.
Additionally, he explained how to incorporate healthy carbohydrates into a balanced diet:
- Consume fiber-rich fruits and vegetables. Try to eat fresh, frozen, and canned whole fruits and vegetables with no added sugar.
- Opt for whole grains. Whole grains are a better source of fiber and other important nutrients, such as B vitamins, than refined grains. Refined grains go through a process that strips them of parts of the grain, along with some of the nutrients and some of the fiber.
- Consume low-fat dairy. Milk, cheese, yogurt, and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals. Low-fat versions can be eaten to limit calories and saturated fat, but be careful with dairy that has added sugar.
- Consume more beans, peas and lentils. Beans, peas, and lentils are some of the most versatile and nutritious foods out there. They are generally low in fat and high in folate, potassium, iron, and magnesium, as well as beneficial fats and fiber. In addition, they are a good source of protein and can be a healthy substitute for meat, which is higher in saturated fat and cholesterol.
- Limit added sugar. The Dietary Guidelines for Americans recommend that less than 10% of the calories consumed each day come from added sugar. Eating or drinking too many sugary foods can also cause you to consume more calories than you need per day.
