Though there are a lot of myths surrounding carbs, the truth is that not all carbs are alike.
Different types of carbohydrate foods can have different effects on the human body, and they can differ in terms of their nutritional value.
Compared to whole carbs, which are naturally fiber-rich and minimally processed, refined carbs have been processed thoroughly and stripped of their natural fibers.
Among the whole carbs are:
veggies quinoa barley legumes potatoes whole grains oats beans
Beverages sweetened with sugar white bread pastries other items made with white flour
A wide range of health problems can be attributed to refined carbohydrates, including type 2 diabetes and obesity.
Blood sugar levels can rise when you consume refined carbohydrates, which can cause a subsequent crash, resulting in food cravings and hunger.
Furthermore, they often lack many vital nutrients. So, they are nothing but empty calories.
Also, added sugars are problematic; a high intake of added sugars has been linked to a myriad of chronic diseases.
Whole carbs should be a part of a balanced diet, even though refined carbs and added sugars need to be limited.
Natural sources of carbohydrates are packed with nutrients and fiber, causing less fluctuation in blood sugar levels.
The consumption of vegetables, fruits, legumes, and whole grains, which contain a high content of fiber, has been shown to lead to good metabolic health and a reduced risk of diseases.
Making the right choices In general, carbohydrates that are natural and fiber-rich are healthier than those deprived of fiber.
Here are the best carbohydrate-rich foods.
Vegetables Whole fruits Legumes Nuts Seeds Whole grains Tubers
Many people will do better by limiting these foods as much as possible, although they may be acceptable in moderation for some.
Sugary drinks White bread Pastries, cookies and cakes Ice cream Candies and chocolates French fries and potato chips
For some, the low carb diet is ideal, but others function better with lots of carbohydrates No one solution fits all when it comes to nutrition.
Many factors influence carbohydrate intake, including:
age gender metabolic health physical activity food culture personal preference
People with medical conditions such as metabolic syndrome and/or diabetes type 2 are more susceptible to carbohydrate sensitivity.
Reduced carbohydrate intake will likely be beneficial in this situation.
As for those just aiming for good health, cutting out carbohydrates would be unnecessary for you.
A diet rich in carbs may even be beneficial if your body type is naturally lean or if you are very active.
Your nutritionist can provide you with more information about the right amount of carbs for you.