Thursday, July 16, 2020

What are Carbohydrates?

Collage, Noodles, Pasta, Food, Eat
What are Carbohydrates?
Wondering what are carbohydrates? What's the big deal about Low Carb Diets?
Carbohydrates are obtained from staple diet and provide energy to body. Carbohydrates are the main source of calories in our meal. Carbohydrates are divided in two categories: Simple and Complex. Simple carbohydrates are sugar and starches. Complex carbohydrates are obtained from vegetables, whole grains and pulses. 
Carbohydrates have been targeted by various diet communities as the culprit of obesity. Well, this may be true but “all carbs are not bad’. They have to be eaten wisely. Firstly, differentiate between the simple and complex carbohydrates. Simple carbohydrate energy is obtained from sugar. Other sources are:
Cakes and pastries
Honey and jams Jellies 
Brown and white cane sugar 
Prepared foods and sauces 
Soft drinks 
Sweets and snack bars.

Complex carbohydrates are found in:
Brown rice
Root vegetables 
Sweet corn 
Wholegrain cereals 
How many calories does Carbohydrates provide?
Each gram of carbohydrate provides 4 Kcal. 
How much carbohydrate does one need? 
Recent studies have shown that excess of carbohydrates which are not used up by the body is converted into fat and stored in the body which is one of the main culprits of weight gain as well as cholesterol problems.
That's right-cutting carbs can have a three fold benehit:
1. Helps in weight loss
2. Helps in reducing sugar lvels in diabetics
3. Helps in reducing the cholesterol levels
 In a low carbohydrate diet, the calories will be made up by fat and protein.
 Which carbohydrates should you skip? 
It is best to avoid the easily digested refined carbohydrates obtained from refined grain flour (maida/suji): white bread, white rice, as well as pastries, sweetened beverages, highly processed foods. These contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. 
Which carbohydrates can you eat? 
When and if you do eat carbohydrates, it's best to eat whole grains like brown rice, dalia/broken wheat, poha, oats, barley, millets like ragi rather than refined carbohydrates.

Sweta Uchil
Online Indian Dietitian
Thank you all for your support and feedback.
By popular demand, we are NOW OFFERING ONLINE DIET CONSULTATIONS: Customized Indian Diet Plans
Indian Weight Loss Diet, Indian Diabetic Diets, Indian Diets for PCOS, Indian Low Carb Diets and many more diets at our brand new website: JOIN NOW

No comments: