Carbohydrates have changed the feeding phenomenon today. Some people prefer taking foods high in carbs, while others will not touch carb-rich foods. This is because many people relate carbs to increased weight gain and obesity.
Determining how much in carbs that one should take in has been a major topic of controversy. Different people have attested to shedding of fats after forsaking carbs, while others lost weight while using high carb diets. Nonetheless, carbs play a pivotal role in the lives of men and women, and should be taken in one way or the other. All one needs to do is know which carbs are good for their health, and which to avoid.
4 Carbs To Take In
Beans and Nuts
Nutritionists recommend increased fiber intake once one sits down for a snack or meal. Although the recommended fiber intake in a day is 25 grams, most of the American families have less than 15 grams daily, which is too low (American Heart Association). This is rather unfortunate considering fiber helps the body in a number of ways. This is the core reason why most people in the western world suffer from high blood sugar. Many of these people are unable to maintain a good shape as their bodies are bundled with saturated fats.
Nuts and beans are a good source of good fiber when added to main meals. These provide abundant amounts of proteins and fiber content that helps instigate digestion and make one feel fuller.
Refined foods have the highest concentration of carbohydrates and harmful salts. You can however get around these carbs by focusing on whole grains for food. Cereals are great sources of fiber and essential carbs needed by the body. As little as a cup of whole grains (oatmeal and flaxseeds) is enough to keep you healthy for a whole day.
Vegetables and fruits
These are considered the healthiest foods. Vegetables and fruits are bundled with essential minerals, fewer carbs and dense in digestible fiber. These are also great remedies for diabetes, indigestion, cancer and some cardio infections. The good thing about fruits and vegetables is that, sugars contained in them are low and do not pose any danger on diabetic persons. It is for this reason why doctors recommend apples, cherries, grapes and citrus fruits to diabetic persons.
Dairy products (milk, yogurt and cheese) are great sources of vitamin D and calcium. The body needs these compounds to maintain a healthy system. It is however advisable to focus on low-fat dairy products. Persons with lactose intolerance are however not advised to take dairy products as these can react with their bodies. This however doesn’t mean you cannot enjoy low fat dairy products. Taking a glass of yogurt everyday keeps your body energized and revitalized without causing any harm on the same.
4 Carbs To Avoid
Avoid sugary products
Sugar is one of the most dreaded food compounds in the world today. Most people blame sugar for their increased body weight and obesity. Scientists however consider sugar to contain empty calories and not harmful if used moderately.
The only sad thing with sugar is that, many food processing companies abuse it to entice customers. They add to much sugar in these products to improve flavor. This makes processed foods addictive yet very harmful to the human body. The dangerously huge amounts of sugar in these foods cause sugar imbalance in the body, catalyzing onset of diabetes. Since sugar has become part of our lives today, the best we can do is reduce sugar taken per sitting. This means avoiding sweets, factory processed foods and artificial sweeteners.
Natural sugar extracted from sugarcane should be the only source of sugar on your table and diet plan.
Abandon White flour
White is considered to be pure in products. Well, this is not the case with bleached flour and other processed food products. Refined cereal products contain dangerously high amounts of carbohydrates with very little or no fiber at all. Refining such materials also depletes them of some vitamins and minerals that the human body desperately requires.
If you have to make bread, then go for brown flour or products made from the same. Alternatively, you can try eating sweet potatoes, yams and cassava instead.
Avoid processed fruit juice
Fresh juice is important to the body as it supplements vitamins and minerals for a healthy system. The same cannot be said for processed fruit juice. Most processed juices contain sugar in concentrated forms, which possess harm to body cells. If you have to take fruit juice, have it prepared freshly from natural fruits and not in the processed bottles. Natural and fresh fruit juice is packed with tons of energy and fiber needed to make your body stronger. If possible, dispose of any processed drinks and start taking freshly prepared fruit juice or smoothies.
Quit taking alcohol
Alcohol is one of the greatest obesity and diabetes causing agent. Unlike most foods that go through a rigorous digestion process, alcohol is absorbed directly into the blood stream. This spikes blood sugar levels making the body concentrated with more than enough carbs. The body in turn works on the excess carbs to produce fatty acids stored in adipose tissues and along blood vessel lining.
The bad thing with alcohol is that it has enormous amounts of calories. It also inhibits absorption of other nutrients into the body leaving the body dehydrated. This is the reason why alcoholics are never stable and stager when drunk. If you have to take alcohol, then consider cocktails and ginger ale. Any alcohol shots mixed with different varieties of wine and sugary products can spike huge calories in the body. If you think of having taken more than enough alcohol, boil some warm water with lemons in, and take warm. This will help reverse alcohol effects on your body.
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