Carbohydrates are not popular. When people put on weight, they frequently get the blame, but are they really to blame?
One key tenet of the science of healthy living is that a truly healthy lifestyle can be sustained for a lifetime. That is, it is safe (and highly recommended) to continue the habit forever.
Yet long-term adherence to a healthy diet is notoriously poor. People today increasingly seek to lose and maintain weight via low- and no-carb diets that are not recommended for use longer than six months. Additionally, though they can accelerate weight loss for some people, these kinds of diets may diminish overall health and decrease a person’s lifespan by up to four years.
“Talk The Talk” To Understand Carbohydrates
Carbohydrates are macronutrients that naturally exist in high concentrations in some foods. This includes bread and grains, fruit, starchy vegetables, legumes, and dairy, as well as many healing plants and natural herbs. During digestion, the body breaks them down and converts the byproducts into blood sugar, fueling body and brain function.
Although some carbohydrates are unhealthy, not all carbohydrates are. Numerous carbohydrates are essential because they serve as your body’s fuel source.
Plant-based meals contain carbohydrates by nature, and they are often healthy carbs. This kind of carb, which supports healthy metabolism and digestive system, is also a complex carb.
Starches and sugars, which are bad carbohydrates added to processed foods, have several adverse effects. These are referred to as simple carbohydrates, which cause the body to release blood sugar when ingested.
Different Types Of Carbs Convert To Different Types Of Energy
Most healthy living experts label carbohydrates as:
- Complex Carbohydrates: Complex carbohydrates occur naturally in starchy and whole-grain foods; they are the best possible source of stable energy.
- Simple Carbohydrates: The naturally-occurring sugars in fruits, vegetables, and dairy products are unprocessed simple carbohydrates; they are a good source of short-term energy.
- Refined Carbohydrates: Processed foods (like white bread and pasta) and artificially-sweetened foods contain refined/processed carbs; these have been stripped of nutrients and are “empty” (non-nutritious) calories.
Simple Carbs — The Bad Guys
These are carbohydrates that lack a lot of essential elements. Simple carbohydrates are readily absorbed, which causes blood sugar to increase and makes you feel hungry more frequently. Overeating, weight gain, and illnesses like diabetes and high blood pressure are all caused by fleeting fullness.
Simple carbohydrates are commonly found in foods like:
- White bread
- Refined or enriched pasta
- Refined or enriched dough
- Pastries
- White rice
Complex Carbs — Your Friends
They frequently contain layers of fiber and bran, two nutrients that slow down digestion. Additionally, slower digestion results in a gradual release of glucose, reducing blood sugar spikes.
There are two significant advantages to choosing a whole grain substitute for some of the aforementioned common dishes. To start, you receive the same food but as a complex carb with all its advantages. Second, you are less likely to consume processed foods with high sugar content.
Starches, Sugars, and Fibres
Fibers, starches, and sugars are the other three divisions of carbohydrates.
Fibers — Plant-Based Foods
A complex carb called fiber undergoes partial breakdown during digestion. Instead, it travels through your intestines and aids in the digestion of other foods. Additionally, it makes you feel fuller for longer, reducing overeating.
Fiber-rich foods include:
- Lentils, beans, and peas are examples of legumes.
- Veggies and fruits with edible seeds or skin
- Seeds and nuts
- Whole grains like oats and quinoa
- Whole grain cereals, brown rice, and pasta
Starches — More Complex Carbs
Starches perform comparable duties to fiber. They are slower to digest and include vitamins and minerals.
Many of the same foods also contain starches:
- Legumes, especially beans and peas
- Fruits
- Whole grains
- Vegetables, especially potatoes and corn
The Keys To Making Sure Carbs Are Good For You
The truth is: Eating carbohydrates is an essential lifelong healthy living behavior. Carbohydrates are the body’s primary source of energy and are essential to sustaining a healthy body. Yet it is important to follow recommended nutritional guidelines when it comes to carbs. Eating carbohydrates is a crucial habit for maintaining a healthy lifestyle. The body uses carbohydrates as its main energy source, making them essential to maintaining good health. However, it’s crucial to adhere to suggested nutritional guidelines when it comes to carbohydrates.
That is because, although both complex and simple carbohydrates support good health, a truly healthy eating habit primarily relies on the complex variety. Likewise, refined carbohydrates do little to support healthy living so should be limited.
Key 1: Remember There Are “Right” & “Wrong” Carbohydrates
Negative outcomes attributed to carbohydrate intake (like obesity, type 2 diabetes, and heart disease) are linked to refined (processed) carbohydrates; eating appropriate amounts of unprocessed carbohydrates yields opposite effects.
Key 2: “Too Much” Carbs Is Just As Bad As “Not Enough”
Carbohydrate deficiency leads to mental and physical weakness, dizziness, and difficulty maintaining muscle mass. Yet carbohydrate overload — even of the right kind of carbs — can cause immediate bloating and moodiness, increased appetite and weight gain, and fatigue.
Key 3: You Can Feel When Your Carbohydrate Intake Isn’t Right
You can usually judge when carbohydrates are good for you by how quickly, how much, and for how long your blood sugar (as expressed by your feelings of energy and hunger) increases after eating.
Generally speaking, “good” meals yield a moderate, stable increase in blood sugar, which feels like:
- Sustained fullness lasting 2-3 hours;
- No post-meal fatigue or “food coma;”
- Sustained energy rather than a “sugar rush.”
This indicates that your body is digesting and metabolizing the carbs slowly, without causing an overload, ensuring that they have the greatest possible positive impact on your immediate and ongoing health.
Key 4: Even The Best Habits Can Use A Boost
The benefits of eating the right carbs can be amplified with the right natural supplements. For example, natural supplements derived from specific healing plants and natural herbs can be rich in B vitamins; these help the body break down and gain energy from carbohydrates more efficiently.
Canada Kratom Express — Your Key to a Healthy Lifestyle
At Canada Kratom Express we encourage leading a healthy lifestyle to lessen conditions like pain, anxiety, and tension. Our opinions are based on research and are solely our own; they shouldn’t be taken as professional medical or health advice.
We advise people with underlying medical conditions to conduct their research and spend the necessary time speaking with a healthcare provider. The secret to your happiness lies in your health.
Final Thoughts
You can reap the benefits of a diet high in healthy carbohydrates without being a dietician or watching calories.
The Plate Method is an effective strategy for concentrating on good carbohydrates. Vegetables without starch and high in fiber should make up half of your plate. Starchy meals, such as potatoes or a fruit dessert, should make up a fourth of the meal. Lean protein should make up the last part of the plate.
Giving up unhealthy carbs might be challenging. Find substitutes for the missing portions of your diet rather than eliminating them. Why not try sparkling water instead of soda? Choose whole-grain bread instead of white bread. You can substitute good carbs for bad carbs with a little effort.
