Which Carbohydrates To Eat:Good,Bad,Simple or Complex?

Hello All!!

I have heard a lot about low carb diets but I never delved deep into it because perhaps I was too young then 😛 . But in today’s fitness world this ‘low carb’ term is used quite often. When I happen to read the diet of celluloid goddesses it is mostly low in carbohydrates and high or moderate in proteins. What are carbs exactly and what do they do? Let us see.

Let me tell you that our body uses carbohydrates to make glucose which is the fuel that gives us energy and helps in keeping us on the go. The word carbs reminds me only of two things- roti and bread, honestly! I guess that is how most Indians think. Now, what are the other sources of carbs apart from cereal and grains? Read them below:

• Fruits
• Vegetables
• Milk
• Sugar ( I mean food products loaded with it!!)

So the goody- good things like fruits, veggies and milk have carbs and at the same time baddy-bad sugar loaded stuff like aerated drinks, candies, pastries have them too. With all the junk food around us, I don’t feel that we are going to miss on out carbs at all 😛

Which Carbohydrates To Eat:Good,Bad,Simple or Complex?

Do you know that there are two types of carbs? They are the ‘good’ and the’ bad’. Wondering what that is? Same here as so far I had heard only about good cholesterol and bad cholesterol.

Bad- Refined carbs are considered “bad”. They are made from sugar and refined white flour (maida). The sad part is that most bakery items fall in this category. So, no more white bread, cakes and cookies.

Good- The term “good” carbs is used to describe foods that have more fibre and complex carbohydrates. Complex carbohydrates take longer to break down into glucose. Foods like vegetables, fruits, whole grains and beans are known as the good carbs.

Then there are also simple carbs and complex carbs. Simple carbs are sugars found naturally in foods such as fruits, vegetables milk, and milk products. But they also maybe from added sugars in processed stuff. Foods with added sugars have fewer nutrient values than foods with naturally occurring sugars. So, it is always better to have foods with naturally occurring sugars.

Now talking about complex carbs; starch and dietary fibre are the two types of complex carbs. Starch is found in certain vegetables like potatoes, dry beans, peas, and corn. It is also found in breads, cereals, and grains. Dietary fibre may be found in vegetables, fruits and whole grain foods. The following list of foods is a good source of dietary fibre:

• Oatmeal
• Oat bran
• Nuts and seeds
• Dry beans and peas
• Whole wheat bread
• Brown rice
• Whole grain cereals
• Wheat bran
• Most vegetables
• Fruits

It’s recommended that you get 14 grams of dietary fibre for every 1,000 calories that you consume each day. Now how can you ensure that you get sufficient fibre from your food?

Well, you can follow the following tips for that:

• Instead of fruit juice try consuming whole fresh fruits.
• Make sure you have a variety of veggies each day.
• Try salads for a quick snack. Include carrots, cucumbers, or radish.
• Have lots of beans and peas.
• Choose whole grain foods more often.
• Start your day with a whole grain breakfast. Replace white bread with whole wheat bread. Most Indian breakfasts are healthy (hmmm not chole poori though!)

That is all about carbs! So now you know what kind of carbs are good for you. Make your own choice and stay healthy.