All you need to know about Good carbs & Bad carbs
Carbohydrates aka carbs are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. These are the macronutrients from which the body obtains energy or calories. Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Carbs are present in a wide range of both healthy and unhealthy foods. E.g. food items such as whole grains (oats, bajra, ragi, jowar, whole wheat), whole fruits with skin, lentils, and green vegetables are all sources of good carbs as these contain ample amount of fiber, vitamins and minerals, which help in regulating sugar levels and providing long term satiety along with good nutrition.
- Healthy carbs include unprocessed or minimally processed whole grains, vegetables, fruits and beans which promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
- Unhealthy carbs include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
- Low or moderate in calories
- High in nutrients
- Devoid of refined sugars and refined grains
- High in naturally occurring fiber
- Low in sodium
- Low in saturated fat
- Very low in, or devoid of, cholesterol and trans fats
- High in calories for a small portion
- High in refined sugars – Researches show refined sugars like high fructose corn syrup make up more than 20% of the calories we eat each day. Refined sugars are linked to disease, obesity and Type II diabetes.
- Nutrient value - Zero to minimal
- Fiber - Zero to minimal
- Sodium - High
- Fats - High
- Cholesterol - High
- Trans fats - High