When it comes to weight loss, carbohydrates are not the enemy. Many people have the impression that they have to stop eating carbohydrates to be able to slim down. Not true. Carbohydrates are organic compounds which supply the body with energy. If one eats too much of it and does not have an active life, then it will definitely turn into fat. Conversely, if one burns it off through physical activity, then nothing gets stored in the body.
There are three main food nutrients and these are proteins, fats and carbohydrates of which there are two types, simple and complex. Examples of simple carbohydrates include fruit (fructose), milk sugar (lactose) and table sugar (sucrose). This type of carbohydrates can be easily digested and converted into glucose or blood sugar which is an energy source that is readily available for use by the body.
Complex carbohydrates, on the other hand, take longer to digest. The body takes a longer time to break it down and convert into glucose but it does provide the body with a steady supply of energy. Foods that contain complex carbohydrates are often those that have a lot of fiber such as legumes, vegetables and whole grains. The reason why these foods take longer to digest is because they contain a lot of fiber.
Fiber also aids in normalizing blood glucose levels as it stays in the stomach for some time. In addition, this delays the absorption of glucose from a meal.
When it comes to dieting, there is therefore no need to stop eating bread and pasta. However, this does not also mean that one can eat these foods in unlimited amounts. The key is to eat carbohydrates in moderation. Too much of either simple or complex carbohydrates means more calories consumed. Whatever kind of calorie it is, it can still be converted into stored fat leading to weight gain.
Rather than eating starchy carbohydrates, eat fruits, vegetables, whole grains and beans instead. These foods are high in fiber and phytonutrients which are plant compounds that are packed with antioxidants. Phytonutrients may help the body combat diseases.
Make your rice brown rather than white and go for whole grain breads and pastas instead of white. Less familiar grains such as teff, quinoa, bulgur, and millet are also good to use on your salads and side dishes.
Cookies, pastries, crackers and any other food made with white flour and refined sugars are highly processed, high in calories and contain very little nutritional value. It would be best to avoid them altogether.
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