Did Someone Say The Word CARB??
There have been many rumors and fad diets that consider carbohydrates evil. This is NOT true! Complex and simple carbohydrates are the preferred source of energy or fuel for muscle contraction or biological works like in the use for the central nervous system (CNS) and the brain, they balance blood sugar levels, and may decrease bad blood cholesterol levels!! Complex and simple carbohydrates are considered: grains, fruit, milk groups and vegetables. You should definitely include all these different types of carbohydrates in your diet. However, carbohydrates that you should watch out for are refined carbohydrates. What are refined carbohydrates? These are carbohydrates that have been processed to the point where most of its nutrients have been stripped away i.e white bread, white rice, pastries, pastas etc.
Once the carbohydrate has been stripped from its nutrients, what is left behind is the highly digestible part starch or sugar. Why are refined carbohydrates bad?
- They have been stripped from its natural nutrients and fiber
- They raise blood sugar levels
- Increase blood fats know as triglycerides
- Increase in triglycerides increases the chances of getting a heart attack, stroke, diabetes or obesity
What Should I Eat?
Replace all your refined carbohydrates with complex carbohydrates for a rich nutritions diet:
Replace white breads, regular pasta, and white rice with whole grains. Some common types of breads that you can replace refined breads with: Rye, buckwheat, whole-wheat and my favorite Ezekiel Bread! Replace your white rice with different types of grains: quinoa, couscous, brown rice, and wild rice, replace regular pasta with whole wheat pastas and have oats instead of regular cereal!
By doing so you will not only fulfill the nutritional needs your body requires but you will feel full for a longer period of time, have extended energy throughout the day, decrease the chances of certain diseases and even the common flu, and most importantly have more mental energy and stamina to ace your exams!!
Everything In Moderation!!
Theres nothing wrong with eating simple carbohydrate foods, as long as its in moderation. Im not saying you should religiously eat nothing but complex carbohydrates everyday. I would hate to keep you away from your favorite snacks, guilty pleasures and cheat meals (this includes me … I love donuts, hmmmm donuts and of course DARK chocolate) that would just be evil! Bu for a healthier lifestyle most of your daily carbohydrates should be complexed!!
Whats The Take Away?
Simply remember that nothing is bad for you as long as its eaten in moderation. Limit refined carbohydrates and replace them with nutritious carbohydrates for a greater health benefit.
- Complex Carbohydrates. National Institutes of Health U.S. National Library of Medicine, 5 May 14. Web. 14 Nov. 2015. <https://www.nlm.nih.gov/medlineplus/ency/imagepages/19529.htm>.
- “Making Sense of Foods.” Nutrition MD. N.p., n.d. Web. 14 Nov. 2015. <http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html>.