Carbohydrates have got a bad name ever since diets like the Atkin's Diet and the South Beach Diet and a few dietitians, have recommended cutting down on there intake. Before making any drastic change in your eating style, it is better to learn more about carbohydrates and what they do for your body.
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This polymer can be good or bad for your body. It is necessary to eat enough good carbohydrates because that is how our body has enough energy for low intensity activities during the day. They are mostly found in breads and grains, but they are also found in a number of other foods as well, such as fruits and vegetables. It is important to distinguish the good from the bad if you want to keep an eye on your intake of carbohydrates.
Complex carbohydrates are the good variety for your body, they are all basically sugar, but complex carbohydrates have there own use. These strings of sugar are very difficult to break down and trap over nutrients like vitamins and minerals in the sugar strings. These slowly break down and the trapped nutrients are also released into your body and they provide the required fuel for a number of hours.
On the other hand bad carbohydrates are simple sugars. Because their structure is not complex, it is easy to break down, and holds little nutrients for your body, other than the sugars from which they were derived. These sugars break quickly and the body is not able to use the energy at that rapid rate, so the excess is converted to fat and stored in the body. Keep away from simple carbohydrates, as they are of very little nutritional value and only add to the fat in your body.
What is more important than how carbohydrates work in the body and the difference between good and bad variety, is how you actually consume them! Eating plenty of fruits and vegetables is how many carbs does your brain need good for a start; they include not only good carbohydrates, but also plenty of other nutrients needed by your body. Another great idea is to cut the intake of white bread and replace them with whole wheat or 12grain breads instead. When you are out shopping, look at the label before you buy. Just remember that foods rich in fibre are probably a source of good carbohydrates too.
Learning the difference between good and bad carbohydrates is important if you wish to have a healthy diet. What ever the diet companies or dietitians say, it is not good for your body to cut them out completely from your diet, as a matter of fact it is a difficult task to do so, yes you can if you are living only on meat. The best bet is eating a healthy and balanced diet i.e. including good carbohydrates too into your meal.
Forget all the hype out there - carbohydrates (carbs) get a bad rap - they are not fattening. Typically, when people want to reduce their weight the first thing that they eliminate from their diets is carbs - this is a mistake.
But don't get me wrong because too many calories of any specific food type can cause weight gain. This includes carbs - but they are not, by themselves, the main reason why people become over-fat. In fact, and this is a key point, carbs are the main source of body's energy, and so are a key element to any fat loss nutrition plan.
Okay, before going any further, let's get back to the basics of nutrition. There are three main food types. These are fat, protein and carbohydrates. In turn, there are two types of carbohydrates:
Sources of simple carbohydrates include fruit sugar (fructose), lactose (milk sugar) and table sugar (sucrose). Simple carbs are rapidly assimilated by the body and enter the blood stream to provide your with a fast sugar rush. This ultimately leads to a blood sugar level lower than what it was before you consumed the sugar. This reason, combined with the fact that simple sugars have no nutritional value, means that you should minimise, if not eliminate them from your diet
Sources of complex carbohydrates include whole grains (such as brown bread) and whole wheat (brown pasta and rice). Complex carbs are able to provide you with a prolonged and steady source of energy. The reason being is that they are slowly released into the blood. This is helped by their relatively high fibre content. Complex carbohydrates are far superior in nutritional value than simple sugars and should be included in your fat loss nutrition plan.
This is great news since even if you are trying to lose fat, you don't need to give up pasta, bread or rice. Try to stick to the unrefined complex carbs, i.e. wholegrains and wholewheat to ensure an optimum nutritional content.
I am not suggesting that you can consume as many complex carbs as you like; Remember that moderation is key to long term weight loss. Excess calories from any food source can translate into an increase in your body weight - and more specifically an increase in your body fat content.
To avoid over eating on complex carbohydrates, it is best to have smaller portions combined with good lean protein sources and plenty of vegetables and beans. It is best to use smaller plates and to eat very slowly. This will allow your brain to send signals to your stomach and tell you when you are full. Don't go for a second portion.
One additional comment - try to eliminate your intake of refined foods that contain white flour, e.g. biscuits, cookies, crackers and pastries. They are highly calorific and have a nutritional value which is negligible.