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REPOST: Good and Bad Carbs

REPOST: Good and Bad Carbs

You might have heard of low carb diet or no carb diet. Often times we see carbs as the main culprit of weight gain, but in reality not all carbs causes gain weight.
Two types of carbs influence one’s waist line and health, good carbs known as complex carbs and bad carbs as simple carbs. No matter how much we avoid carbs, they are very important source of energy needed for our daily use.
SIMPLE CARBS has limited vitamins and nutrients and the body requires  little energy  to convert them to glucose. This means they easily get to our blood stream causing a quick sugar spike. These carbs are bad, packed with calories and sugar. Example, when you consume bad carbs, you get an immediate energy which suddenly reduces leaving you tired due to drop in sugar level. We tend to feel hungry after eating bad carbs, these carbs causes obesity and other health related diseases like heart disease and diabetes. Examples of simple carbs:

  • Starchy vegetables
  • White bread and pasta
  • Refined sugars found in biscuits, cakes and pastries, chocolate,and jams, jellies, pizzas,
  • Prepared foods and condiments,
  • Soft drinks, sweets and snack bars.

COMPLEX CARBS on the other hand provides slower and more sustained release of energy, in their natural form. They contribute to long term good health, provides higher fibre, sustained energy and control appetite levels. Examples of complex carbs are:

  • Nuts
  • Whole grains (barley, quinoa, brown or local rice)
  • Legumes
  • Non-starchy vegetables,
  • Oats, potatoes, sweet corn, sweet potatoes, yam, plantain
  • Root vegetables etc

Eating complex carbs in moderation instead of simple carbs will contribute to the healthy living and weight loss. Tips

  • Balance your daily eating with carbohydrate and protein.
  • Base each meals on a complex carbohydrate. Finish your meal with fruit, and this should ensure you get a balance of complex and simple carbohydrates.
  • Use high fibre wholegrain cereals as part of your breakfast.
  • For lunch, choose lean protein, such as fish or chicken, with only a small amount of carbohydrate to get you through the afternoon.
  • Large carbohydrate meals will make you slow and sleepy.
  • Cut down on the amount of refined white flour products in your diet, such as white bread, pizza and white pasta and rice. The refining process produces simple carbohydrates and many vitamins and minerals are lost.

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