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The Truth about carbs - Eat Healthy Carbs Regularly

What are carbs?

Carbohydrates are one of three nutrients (food items that make up a large part of our diet) found in food - the others being fat and proteins. Hardly any foods only contain nutrients and one more is a mix of carbohydrates, fats, and proteins in varying quantities. There are three different types of carbohydrates found in food: sugar, starch, and fiber.

It was found on the sugar naturally in some foods, including fruits, honey, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example, table sugar) can be added to food and drink, such as sweets, chocolates, biscuits and soft drinks during the manufacturing process, or added when cooking or baking at home. Remember: Sugar is a carbohydrate, but not all carbohydrates are sugars. Find out more about the sugar.

Starch, consisting of several sugar units bonded together, found in foods that come from plants. Starchy foods such as bread, rice, potatoes, pasta, and provide a slow and steady release of energy throughout the day. Find out more about starchy foods.

Fiber is the name given to a variety of compounds found in the cell walls of the foods that come from plants. They include good sources of fiber vegetables with skins on, whole-grain bread and whole wheat pasta, legumes (beans and lentils). Find out more about fiber.

Why do we need carbs?

Carbohydrates are important to your health for a number of reasons.

Energy
Carbohydrates should be the main source of energy for the body to maintain a healthy and balanced diet, providing about 4kcal (17kJ) per gram. And decompose into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the cells of the body with the help of insulin. Glucose is used by the body for energy, which feeds all of your activities, whether it is going to run or simply breathing.

Can be used for glucose is converted to glycogen found in the liver and muscles. If you consume more glucose than can be stored in the form of glycogen, it is converted into fat, long-term storage of energy. High in fiber, carbohydrates, and starchy launches blood sugar more slowly than sugary foods and drinks.

Disease risk
Vegetables, legumes and wholegrain varieties of starchy foods, potatoes are eaten with their skins on good sources of fiber. Fiber is an important part of a healthy and balanced diet. It can promote good intestinal health, reduce the risk of constipation, exhibited by some forms of fiber to lower cholesterol levels in the blood.

Research shows associated with rich diets in fiber with a lower risk of heart disease and blood vessels, disease and type 2 diabetes and bowel cancer. Many people do not get enough fiber. On average, most people in the UK get about 18G of fiber per day. We are advised to eat an average of 30G per day.

Calorie intake
Carbohydrates contain fewer calories gram for gram of fat, starchy foods can be a good source of fiber, which means they can be a useful part of a plan to lose weight. By replacing fatty and sugary foods and drinks with high-fiber starchy foods, it is likely that you will reduce the number of calories in your diet.

Also, high-fiber foods adding bulk to your meal, which helps you feel full. "You still need to watch portion sizes to avoid overeating," says Sean. "It also monitors the amount of fat that is added when cooking and serving them: this is what increases the calorie content."

Should carbohydrates be cut?

While we can survive without sugar certainly, it would be very difficult to eliminate carbohydrates completely from your diet. Carbohydrates are the main source of energy in the body. In their absence, your body will use protein and fat for energy.

It may also be difficult to get enough fiber, which is important for the health of the digestive system and prevents constipation. Healthy sources of carbohydrates such as starchy foods, vegetables, fruits, legumes and low-fat dairy products are also an important source of nutrients such as calcium, iron and B vitamins.

You could dispense with carbohydrates from your diet and put you at increased risk of a shortage of certain nutrients, leading to health problems, unless you are able to compensate for the shortage of food with healthy alternatives.

Can replace carbohydrate with fat and higher fat sources of protein increase the amount of saturated fat, which can increase the amount of cholesterol in the blood - a risk factor for heart disease.

When you are low on glucose, the body breaks down stored fat to convert it into energy. This process leads to the accumulation of ketones in the blood, which leads to ketosis. Ketosis as a result of a low-carbohydrate diet can be linked, at least in the short term, to headaches, weakness, nausea, dehydration, dizziness, and irritability.

In an attempt to limit the number of sugary foods you eat and instead healthy sources of carbohydrates include in your diets, such as whole grains and potatoes, vegetables, fruits, legumes and low-fat dairy products. Read the review of the British Dietetic Association low-carb diet, including Paleo, Dukan, Atkins diet, South Beach.

Don't protein and fat provide energy?

While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy that each one provides varies:

Carbohydrate provides: about 4kcal (17kJ) per gram

Protein provides: 4kcal (17kJ) per gram

Fat provides: 9kcal (37kJ) per gram

In the absence of carbohydrates in the diet, your body will convert protein (or another material is carbohydrates) into glucose, so it's not just the carbohydrates that can raise your sugar and insulin levels in the blood.

If you consume more calories than you burn from any source, and you will gain weight. Even dispense with carbohydrates or fat does not necessarily mean cutting out calories if you replace them with other foods that contain the same amount of calories.

Carbohydrates more fill of protein?

Carbohydrates and protein contain approximately the same number of calories per gram, but other factors that affect the sense of feeling of satiety, such as the type and variety of food eaten, eating behavior and environmental factors, such as the portion size and the availability of food choices.

The sense of feeling full can also vary from one person to another. Among other things, it can be protein-rich foods help you feel full, and we should have some beans, legumes, fish, eggs, meat and other protein foods as part of a healthy and balanced diet. But we should not eat too much of these foods. Remember that starchy foods should make up about a third of the food we eat and we all need to eat more fruits and vegetables.

How much carbohydrate should you eat?

Government healthy eating advice, illustrated by Eatwell Guide, recommends that more than a third of your diet should consist of starchy foods such as potatoes, bread, rice, pasta, and should be the third of the last fruits and vegetables. This means that more than half of your daily calories should come from starchy foods, fruits, and vegetables.

What carbohydrates should you be eating?

Show data from a survey diet national and nutrition, which looks at food consumption in the United Kingdom, that most of us should also be eating more fiber and starchy foods less than sweets, chocolates, biscuits and number, pastries, cakes and soft drinks with added sugar. These are usually high in sugar and calories, which can increase the risk of tooth decay and contribute to weight gain if you eat them often while providing some of the other nutrients.

Fruits and vegetables, legumes and starchy foods (especially whole grain varieties) and offers a wide range of nutrients (such as vitamins and minerals) that can benefit our health. The fiber in these foods can help to keep your gut healthy and adds bulk to your meal, helping you to feel full.

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