Most people have heard the term carbohydrates, but have no clue what is meant by good and bad carbs. Can there really be good ones and what do the bad ones really do to you? Since making a list of all carbohydrates would take pages and pages, to answer these and other questions, one needs to understand the basic structure of this food source and how to tell them apart.
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There are two basic categories for carbs; good and bad. It sounds simplistic, but it is really that easy. They are called simple (bad) and complex (good) because of their structure and the way the body processes them. Regardless of which they are, they should not be totally avoided, as some diets advocate, but complex food sources should be selected over simple ones if given the option.
Foods such as whole grains and edible plant parts such as stalks and leaves are part of the complex group and should be preferred. They have longer chains of sugar molecules as well as fiber which take a long time for the body to digest. This provides energy to the body longer and do not convert to the fat associated with simple carbs.
The other kinds of carbs are called simple and are known for their high sugar and low fiber content. When this form is eaten it is processed very quickly, often before it can be burned, resulting in much of it being stored as fat in the body. When one thinks of simple carbs they would expect to see such foods as cookies, cupcakes, hamburger buns, and french fries.
Many think that any fruit and vegetable is good for you; however, many are actually simple carbs as they are high in sugar. They differ from traditional simple foods in that they do contain fiber which is processed more slowly by the body which makes them react more like complex carbs.
Of course, many people know that foods such as soda, pastries, candy, and desserts should be avoided, but so should many other forms of simple carbs. These include foods such as white rice, bread, and pasta as well as potatoes. Although eating these occasionally would not kill a diet, if given an option one should choose the more traditional complex carbs.
So, how do you tell the difference? One way is to read the labels. The law now requires that carb counts be included on labels. Additionally, labels now include a "glycemic index" which explains how quickly foods are digested by the body. Both of these need to be considered when evaluating which foods to select especially if one is watching their weight. When researching a list of all carbohydrates from which to select, it's important to select those that are complex in nature in order to ensure a high energy level is maintain which sugar converted to fat is limited.
Carbohydrates or saccharides are one of three major nutrients that you body needs for energy. The other two nutrients are fats and proteins. Carbohydrates occur in plant foods and foods derived from plants. Many people do not know what saccharides are and just what do these sugars do.
What do carbohydrates do
Carbs provide calories, think of calories as energy, for the body and brain. They fuel your muscles and your mind. Besides providing needed energy, they are loaded with essential vitamins, minerals and fiber. Carbs provide the needed fuel for essential body functions. This is why you may feel weak, sluggish and light headed if you have every tried low carb diets.
Saccharides are generally categorized as simple and complex. Saccharides are formed of different chemical structures that include carbon, hydrogen and oxygen. Simple carbohydrates have a more simple structure than complex carbs. Simple carbs are more easily broken down.
Simple carbs are easy to how many carbs does your brain need identify, just think sugars. Sugars such as fructose, galactose, lactose, maltose and sucrose are simple carbs. Processed sugars like those found in table sugar, candy and carbonated beverages are often referred to as empty calories. This is because any vitamins and nutrients they once contained have been stripped in processing. These empty calories can lead to weight gain.
Simple sugars are not a bad thing if you get them from the most naturally occurring sources. Fruit, vegetables and milk products all contain simple carbs that are full of nutrients you need and will provide an excellent source of energy.
Complex carbs are generally referred to as starchy foods. Since complex sugars are more complex in structure they take longer to digest that simple carbs. Complex carbs also tend to contain more fiber than simple carbs. You find complex sugars in foods such as bread, beans, cereals, rice and legumes.
You should eat more complex carbs than simple carbs. You do need some simple carbohydrates in your diet, but most of your carbs should come from complex food sources. Complex carbs have more vitamins, fiber and minerals that you need. When selecting carbs for your diet think complex and least processed.
The bulk of your carbs should come from the least processed and more complex carbohydrates. These foods include whole wheat products, whole grain cereals, brown rice and baked potatoes.
For your needed simple carbs choose foods such as fresh fruits and vegetables, milk, and milk products such as low fat yogurt.
For most people you should get from 45% to 60% of your calories from carbohydrates. Carbs are found in most all foods except proteins and fats. Get the bulk of your carbs from least processed and complex sources. Simple carbs that are best come from fresh fruits and vegetables. Avoid simple sugars and products made with an abundance of simple sugars such as sodas, cookies and cakes. These empty calories will cause weight gain. Avoid them and you will lose weight.
Carbohydrates are not your enemy as some diet gurus would have you think. You need the carbohydrates to fuel and energize your body and brain. Without the right carbs in your diet you will be left feeling weak, tired, sluggish and light headed. Get the right carbohydrates from the right sources are your body and mind will be properly fueled.