Breaking Down Between Good And Bad Carbohydrates

All carbohydrates are not bad. Can you break down good carbs and bad carbs. Please suggest which foods contain good carbohydrates and in what proportion can they be taken

It is a fact that not all carbohydrates are bad. Depending upon its specific chemical structure, carbohydrates are usually categorized into simple carbohydrates or complex carbohydrates. Simple carbohydrates are referred to as simple sugars and these are instantly transformed into glucose in the body. Simple carbohydrates are usually recommended for people with diabetes as these are known to raise the levels of sugar instantly. Simple carbohydrates are found in foods that are refined and processed, including carbonated beverages, sugary sweets, candies, and white breads. Simple carbohydrates are popularly referred to as bad carbs by most low-carb proponents while most nutritionists are of the opinion that processed and refined foods are unhealthy.

Simple And Complex Carbohydrates

Foods with simple carbohydrates such as confectionary, frozen dessert, biscuits and other sweets must be had at a minimum owing to the high level of processed sugars in them. Some other examples of simple carbohydrates or simple sugars include table sugar, syrup prepared from corn, cakes, carbonated water and flavoring, all baked goods made from refined white flour, crushed fruit preserves, chocolates etc.

Complex carbohydrates on the other hand take time to digest and are found in naturally occurring substances such as fresh fruits, fresh green vegetables, and whole grain meals. These are usually referred to as good carbohydrates and is highly recommended in all kinds of diets specially is a weight loss diet. There are numerous reasons why one must decrease the quantity of simple carbohydrates and increase complex or good carbohydrates. One of the most important reasons being at complex carbohydrates is abundant in nutritional benefits and extremely useful in managing and controlling the weight of an individual. More importantly in the dietary fiber found in complex carbohydrates helps the person feels full for a longer period of time thus reducing the chances of bingeing on unhealthy foods.

Complex carbohydrates are rich in vitamins, essential minerals, phytonutrients which are rarely found in simple carbohydrate food items. Complex carbohydrates unusually low sources of calorie and make great snacks to be had throughout the day. Some examples of complex carbohydrates include spinach plant, barleycorn, grapefruit, white turnips, buckwheat, apples, dried plums, cress green, oat bran, apricots, courgette, globe artichoke, okra plant, brown rice, beans, radish, sprouts, lentils etc.

It is important to keep your carbohydrate intake at 55 to 60 percent of your total calories in order to get maximum benefit from your diet. In order to maintain an adequate intake of complex carbohydrates, ensure that the breads and meals you consume are made from whole grains while having five servings of fresh fruit and vegetables daily.