Nutritionists recommend a diet that has high fiber content as it is helpful in many ways to our body. Consuming food with low fiber increases the risk of heart diseases. High fiber reduces the risk of chronic illness, helps in controlling body weight and also helps in preventing colon cancer. The National Academies Institute of Medicine has recommended that people should focus on a diet that has good carbs and fiber. 45% to 65% calories can be obtained by an adult from carbohydrates thus reducing the risk of ailments.
How do you define a good carb?
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Fresh vegetables and fruits, beans, and food containing phytochemicals are said to be good carbs. Whole grain food like pasta, crackers, bread, buns, and tortillas are an essential part of a diet. These foods contain fibers which are an important essence of good carbs. Our body would slowly digest the fibrous food thus absorbing the carbs without shooting up the blood sugar level. You can refer to a dietician to know about the specific vegetables and fruits.
Fiber helps in slowing down the absorption process of other nutrients
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The slowing down procedure prevents the fluctuations of blood sugar level. Certain fibrous food helps in lowering of the blood pressure level. Carbohydrates and other nutrients are absorbed with the help of the fiber present in the food. The presence of fiber in our daily food is also important as it reduces the risk for diabetes type 2. Avoid food made of white grains as the fiber content is low.
What are bad carbs?
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Sugars or refined white grains are consumed for obtaining quick energy. It is good for the body if an individual is engaged in a sport where energy boost up is required. Otherwise, consuming sugar is very unhealthy. It gives us calories but no or very fewer nutrients. Added sugars are sweeteners that are added to the cooked food or during cooking. Sugar present in beverages is also unhealthy and can be called a bad carb. It is better to avoid beverages that contain sugar in it. Also, be careful not to consume sugar in an attempt to go fat-free.
Good carbs have medium/low-calorie density.
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Good carbs have a lower or moderate level of calorie intake. This helps our stomach to remain satiated for a long period of time. Moreover, worrying about calorie intake also becomes unnecessary. We can eat food that has good carbs in it in filling quantities and not to worry about putting on extra weight. Have a whole orange in place of orange juice or brown rice instead of white.