When trying to lose weight, our carbohydrate intake is often the one we will reduce first. It is true that reducing your carbohydrate consumption often leads to weight loss, but that does not mean that you have to stop using it, let alone draw the conclusion that they make you fat. So I will explain which carbohydrates to choose in this article.
THE FEAR OF CARBOHYDRATES
Indeed, it is indeed a myth. Although added sugars and refined carbohydrates are often associated with weight gain, this is not the case for all sources of carbohydrates, especially those rich in fiber from unprocessed foods.
Humans have been eating carbohydrates for thousands of years, in different forms, but obesity is a very recent phenomenon that dates back to the early 1980s.
Many people, especially in Asia, consume rice, so unprocessed carbohydrates, at all meals and are not overweight, however, people who consume a lot of refined carbohydrates and processed foods tend to have more problems. weight. So it’s time for me to stop being afraid of all carbohydrates and learn to identify what are the healthy sources of vitamin-rich carbohydrates and good nutrients for our bodies for our bodies.
Many foods containing carbohydrates are healthy and nutritious, like vegetables and fruits. These foods contain all kinds of beneficial compounds and offer various health benefits.
In the list below I will classify some carbohydrates as “good” or “bad” – but keep in mind that these are only general guidelines and that nothing prevents you from indulging yourself with carbohydrate says “bad”. It just means that they are to consume in moderation especially if you pay attention to your line. As with any nutrient, it is often overconsumption that is the real problem, not the food itself. Even good carbs are to be consumed in moderation.
THE “GOOD” CARBOHYDRATES:
- Vegetables: All. The ideal being to vary each day.
- Whole fruits (not juices): apples, bananas, strawberries, etc.
- Legumes: lentils, kidney beans, peas, etc.
- Whole grains: oats, whole grain (or Thai), spelled, buckwheat, quinoa, whole wheat.
- Tubers: potatoes, sweet potatoes, etc.
- Sweet drinks: soda, fruit juice, sweet ice tea, alcohol.
- Fruit juice: Unfortunately, fruit juices often have as much sugar as sodas. If you opt for juices, prefer juice 100% pure juice, cold pressed without added sugar.
- White bread: made from refined carbohydrates that are low in essential nutrients. This applies to most commercially available breads.
- Pastries, cookies and cakes: These tend to be very rich in sugar and refined wheat (and butter).
- Ice cream: Most ice creams contain a lot of sugar, make them homemade!
- Candy and chocolate: If you are going to eat chocolate, choose quality dark chocolate.
- French fries and chips: Whole potatoes are healthy, but not chips or chips.
QUALITY VERSUS QUANTITY
Carbohydrates in their natural form are generally healthy and, when consumed in a balanced way, are safe for your line. Processed foods containing sugar and refined carbohydrates are much less so. “Ideal” carbohydrate intake depends on many factors such as age, sex, physical activity, and personal preferences, but generally prefer healthy sources and occasionally enjoy yourself with others.