Carbohydrates

The simplest form of carbohydrate is sugar. Both processed (refined) and unprocessed foods are carbohydrate. The good carbohydrates are unprocessed whole foods containing natural sugars like lactose in milk and fructose in fruits. The best source of good carbohydrate is from plant source as it provides vitamins, fiber, minerals and pytochemical along with grams of carbohydrate. Carbohydrate is required for various metabolic function of the body. It is the primary source of energy for vital organs, brain, central nervous system and kidney. Carbohydrate is broken down into glucose in the digestive system. Insulin, hormone secreted by pancreas helps the transport of glucose from blood into the tissues as energy.

The bad Carbohydrates are sugar in refined form, such as sucrose (table sugar), added sugar. White refined grains are not good for the body because it provides calories but no nutrients. Refined foods are low in fibers and cause health risk, and also increase the risk of heart disease. Whole grains, vegetables full of fibers are good carbohydrates and also promotes required nutrients and helps lower risk of chronic disease.

The growing varieties of food in supermarkets have left us with food choices that are either harmful or beneficial. We need to act responsible by looking at the nutritional food level when purchasing.

USDA’ survey shows that in the U.S an average adult takes about 20 teaspoons of added sugar that is 320 calories everyday. People do not realize these 320 calories by consuming added sugar can add extra pounds quickly. Too much sugar in diet can quickly cause weight gain. Consuming high carbohydrate diet may predispose to weight gain because one gram of carbohydrate gives four calories. Food high in carbohydrate are also are high in calories. Obesity is the end result of consuming too many calories each day from all sources of carbohydrate, protein and fat. USDA recommends only about 9 teaspoon of added sugar a day. Commercially added sugars in beverages or baked products are to be avoided.

Food containing fibers are good for health and wellbeing. Dietary fibers are indigestible form of carbohydrate not absorbed in the intestinal tract. The foods that are refined or whiter grains have lower fibers. White grains food such as muffins, bagel, hamburger bun, and white rice is poor source of fiber. Fibers based food slows peak in blood glucose level thus reducing the risk for Diabetes. Fibers rich foods such as oats, beans and fruits help lower cholesterol. It also makes full and reach satiety. In order to add fibers to our diet, foods like whole grains, beans, plenty of fruits and vegetables must be included in our daily food choices. Fibers in diet may also have positive role in weight management.

Carbohydrate containing food is usually rated by its glycaemic index. Food that takes longer time to be absorbed is called as low glycaemic index. Whole grains, fruits, veggies, beans have lower glycaemic index as they get absorbed slowly in the body thus avoiding spikes in blood sugar level.

Carbohydrate food that spikes blood glucose level quickly is called high glycaemic index food like potatoes, white bread and white rice. Sugar added foods; starchy foods, raises blood glucose level quickly because they are rapidly absorbed in the blood stream.

Studies have concluded that everyone especially people with diabetes should eat food with low glycaemic food like soy products, beans, fruits, milk and grain bread. Plant based food high in fruits and vegetables, whole grains, legumes and low fat diary products moderate in calories can result in weight management. Boosting vegetarian diet is a smart & healthy move in life.

Best way to achieve healthy weight is to watch calorie intake. The secret to remain healthy is to avoid simple Carbohydrate like sugar sweetened food, soda drinks and sweets; as these are high in calories with no nutrients. This type of food makes us sleepy, tried and increases craving for more sweetened foods.

Carbohydrates’ have an important role in balanced diet so we need to act smart and be careful when choosing carbohydrate containing food.