The diet has become a major issue from past many decades. Especially when it comes to choosing food, what should be taken and what should be avoided? What is the best for good health and what is to be avoided? There are plenty of food items given by the mother nature. Every food item has different amount of proteins, carbohydrates, vitamins and minerals. Carbohydrates are the most common and important source of energy for the body. Our body converts carbohydrates into glucose that fuel up energy in the cells, tissues, organs and store extra glucose in the liver and muscles. According to the USFDA, daily requirement of an adult is 130 grams. But, carbohydrates carries a bad image when it comes to weight gain and obesity. It becomes crucial to determine the type of carbohydrates which we are taking in our diet. Carbs have a bad reputation not only in weight gain but also in diabetes. Despite that, we still require carbohydrates, we can not neglect it. But, we can enlist the type of carbohydrates, which we have to take. Here is the list of some best and worst carbohydrates in our diet.
BEST CARBS FOR HEALTH:
Whole grain food: Whole grain food like whole grain bread, Oatmeal, whole grain corn and barley comes in the category of good carbohydrates that are an ally to health. With a low glycemic index, it is the best food for diabetics. These foods are rich in fiber, vitamins, minerals and phytonutrients that are beneficial to health. Diets rich in high glycemic index foods cause a rapid rise in blood glucose levels, thereby increasing the risk of diabetes and heart disease. The foods with low glycemic index maintains the level of blood glucose and improve the weight loss in the body.
Fruits, vegetables and legumes: Fruits, vegetables and legumes are enriched with vitamins, nutrients and carbohydrates. People who consume about 2,000 calories per day should eat 2 cups of fruit and 2.5 cups of vegetables daily. Legumes like beans and peas are rich in carbohydrates and fibers which are good for cardiovascular health, diabetes and prostate cancer. Include beans in your diet as they are a good source of protein and slowly digested carbohydrates.
Air popped popcorns: We usually love to have popcorn while watching a movie or reading book. It’s the most common snack. But you will cheer up to know that it comes in the best carbs. It’s a much healthier whole grain alternative to typical processed snack foods. Popcorn satisfies the appetite with low-calorie tastiness.
Quinoa: It’s a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a grain crop primarily for its edible seeds. Quinoa is not a grass, but rather a pseudocereal botanically related to spinach. It delivers a complete source of protein without the saturated fats found in animal protein source.
WORST CARBS FOR HEALTH:
White bread: How can we forget our childhood bread-jam recipe? We love to take slices of breads smeared with fruit jam, that gives a blissful sensation to our taste buds. But, this quick recipe is a prime culprit when it comes to obesity. The manufacturing process takes out all the essential nutrients and minerals, including fibers that are very beneficial for health.
Fruit drinks and smoothies: Who doesn’t like to have a smoothie rich in antioxidants, minerals, vitamins and carbohydrates? Smoothies high in natural or added sugar can spike blood glucose levels while leaving you hungry within an hour following their consumption.
Refined grain, sweets and biscuits: Refined grains such as white bread, pizza crust, pretzels, hamburger buns and mega muffins are bad carbohydrates. During the refining process, all the vitamins, minerals and fibers are lost and the remaining matter spikes your body weight. These also have higher glycemic index, which makes it unhealthy for the diabetic patients. Other examples of bad carbohydrates include chips, cookies, sodas, bagels, cake, pastries, pancakes, soda, high fructose corn syrup and baked goods. These foods are low in nutrient density as they have little or no nutritional value
- Best carbs like brown bread, whole food products and fibrous fruits and vegetables have low glycemic index, which is supportive in weight loss and best in diabetes
- Worst carbs like Refined grains, white bread and food with high glycemic index encourage obesity and have zero nutritional value.