The benefits of carbohydrates
Though there are many benefits of carbohydrates, you need to make sure you're eating them in moderation. A carbohydrate-intensive diet can cause high blood sugar and unwanted weight gain. But it's important that you eat an appropriate amount of healthy carbohydrates in order to meet your body's nutritional needs and maintain a healthy weight.
What are carbohydrates?
Carbohydrates are one of three macronutrients -- along with proteins and fats -- that your body requires daily. There are three main types of carbohydrates: starches, fiber, and sugars. Starches are often referred to as complex carbohydrates. They are found in grains legumes and starchy vegetables like potatoes and corn. Sugars are known as simple carbohydrates. There are natural sugars in vegetables, fruits, milk, and honey. Added sugars are found in processed foods, syrups, sugary drinks, and sweets.
Why do you need carbohydrates?
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check. Your body can store extra carbohydrates in your muscles and liver for use when you're not getting enough carbohydrates in your diet. A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.What are some healthy sources of carbohydrates?
To reap the benefits of carbohydrates, you should choose carbohydrates loaded with nutrients. Get at least half of your carbohydrates from whole grains, which provide fiber that helps you feel full and satisfied with smaller portions.
Healthy carbohydrate-rich foods (containing 12 grams of carbohydrates or more per serving) include
Whole grains: quinoa, amaranth, barley, brown rice, oatmeal, whole-grain pasta and whole-grain breakfast cereals
Fruits: berries, citrus fruits, melons, apples, pears, bananas and kiwifruit
Starchy vegetables: sweet potatoes, yams, corn. peas and carrots
Legumes: lentils, black beans, pinto beans, navy beans, chick peas and soybeans
Milk products: low-fat milk, plain yogurt and soy yogurt
Healthy foods lower in carbohydrates (less than 10 grams per serving) include
Nonstarchy vegetables: leafy greens, spinach, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, peppers, zucchini and mushrooms
Nuts and seeds: pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, peanuts and pistachios
Soy milk and tofu.
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Jul 3 20253 m