CarbohydratesNo matter what you've heard, or what kinds of popular diets you've tried, carbohydrates are an important part of a healthy diet. They provide us with the fuel our bodies need for physical activity and for proper organ function. You definitely need whole foods to be part of your eating regime. There are simple carbs, and there are complex carbs.
Simple CarbohydratesSimple carbs provide a lot of calories and energy, but they don't offer much good nutritional value. Some foods that contain simple carbohydrates include white bread, white rice and pasta, refined cereals, cookies, cakes, and foods that are packed with sugars.This is why you get a big energy rush when you eat sweet things. They pump through a big amount of energy quickly, however, it doesn't last long, and often times you will feel worse after the effects wear off.
Complex CarbohydratesComplex carbs, however, are slam packed with minerals, protein, and fiber. Those are all necessary for you to be healthy. You can find complex carbohydrates in all kinds of foods, however the best ones come from whole grain foods such as quinoa, whole oats, bulgur, whole wheat bread, brown rice and whole grain pasta. Whole foods also help protect you against a range of chronic diseases.Carbs are the body's most important and readily available sources of energy. They are required by the brain for second to second thinking. As a matter of fact, if a person is not getting enough good carbohydrates, they can have memory problems, confusion, and irritability. Simple carbs are found in foods such as pie, cakes, crackers and even some fruits. Complex carbohydrates are found in starchy vegetables, grains, rice, and cereals and breads. The simple carbohydrates are digested and turned into sugar quickly. This can cause a spike in the blood sugar levels quickly. Complex carbohydrates take longer to turn into sugars and adjust the blood sugar levels slowly. A diet that is high in simple sugars is not good for you. It can cause an increase in the risk of developing health problems like diabetes and heart disease. The complex carbohydrates are absolutely needed and are actually good for you. Carbs are the primary energy source for vital organs, such as the brain, the central nervous system, kidneys and heart. The recommended carbohydrate intake per day, is 45% - 65% of total calories (for most people). If your body doesn't get enough carbs, it will break down muscle and other tissue to produce glucose. This can cause a build up of waste products called 'ketones.' This process is known as ketosis and is common in people who are starving, anorexic, or who have insulin-dependant diabetes. Ketones make the blood acidic, and in severe cases this can be fatal. Especially for pregnant women, unborn children and diabetics. Also, your heart may not be able to function properly as carbs are the main source of fuel. This type of eating, as inspired by popular diets, is absolutely unhealthy. Some people think that they will gain a lot of weight if they eat any carbs at all. This is also inspired by popular diets, and just untrue. Weight gain is caused by consuming too many calories, whether those come from carbs, proteins, or fat. If your diet is high in good complex carbs, such as the ones found in fruit and vegetables and whole grains, and moderate in bad fats and calories, you will have the greatest chance for weight loss. Also, a diet that is rich in good carbs will also keep you full for a longer period of time, which will keep you from eating as often, and keep you from craving 'junk food,' which has the simple carbs that you don't want. During the process of refining whole grain into fine flour, the fiber, vitamins, minerals and phytochemicals are removed. This is the flour that is used to make most cakes, sweets, and junk food. Eating these foods gives you the simple carbs, which in turn raises blood sugar levels, and cause the pancreas to release insulin. This lowers the blood sugar again and triggers hunger pains. A diet that is high in these sorts of foods will cause weight gain, as you get hungry quickly and will probably overeat. When you force your pancreas to work harder to produce the insulin like this, it can lead to insulin resistance, and over time will lead to diabetes. Extra insulin will also damage the heart as it increases triglyceride levels and lowers your good cholesterol levels. This raises the risk of blood clotting as well. This is a huge reason that you should eat whole foods, or foods that have not been processed or refined. This ensures that you always receive complex carbs, which are slower for your body to absorb. Your blood sugar levels are slowly adjusted in this way, and there is no need for the pancreas to work so hard, and since the complex carbs are so good for you, there's absolutely no reason to not eat them. But as much as it’s preached, most people still don’t eat enough whole foods like, fruits and vegetables every day. That’s why whole FOOD supplements are the next best thing to eating fruits and vegetables.
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