Nutrition

What are the benefits of carbohydrates and what is the difference between good carbohydrates and bad carbohydrates?

اعلان

What are carbohydrates

Carbohydrates are important in every diet. They are one of the main nutrients for obtaining energy, in addition to protein and fat. The body needs them in large quantities and cannot produce them on its own. Rather, it takes them from some foods and drinks such as: fruits, vegetables, dairy products, nuts, legumes, etc. And each gram of carbohydrates contains 4 calories.

Learn how to count calories

What are the types of carbohydrates?

There are three main types of carbohydrates: starches, fiber and sugars

  1. Starches are complex carbohydrates, and they consist of long chains of sugar molecules. They are found in grains, legumes, and others. They make a person feel full for a longer period of time.
  2. Sugars are simple carbohydrates and are found in processed foods, sugary drinks, fruits, vegetables, etc. They are a quick source of energy, but they do not satiate for a long time and have fewer benefits than complex carbohydrates.
  3. Fiber is a complex carbohydrate , and the body cannot break down most of the fiber, so it helps you feel full for a longer period and helps prevent intestinal and stomach problems. Fiber is found in fruits, vegetables, nuts, seeds, beans, and whole grains. Learn about foods that contain fiber

The benefits of carbohydrates

•energy

Carbohydrates greatly affect the body and provide it with an important energy source for it, which is also a major energy source for the brain and nervous system. When you limit your intake, you will notice that you become lethargic and weak, and your ability to focus and endurance is less.

Weight control

People are often afraid of carbohydrates because they think that they cause weight gain, but in fact they are important for weight control because they contain fiber that makes us feel full for a long time. Therefore, eating carbohydrates in a moderate amount can help us lose weight.

A healthier heart

Fiber helps prevent the buildup of cholesterol in the arteries that leads to heart attacks and strokes. But stay away from simple carbohydrates, such as processed foods, cakes, biscuits, and white flour products, because they are low in fiber and contain a lot of fat and sugar, which may lead to weight gain.

Better digestion

The fiber in carbohydrates helps prevent digestive problems, bloating, and aids in stool.

Helps to enjoy a good muscle mass

Eating carbohydrates with protein helps make muscles bigger and stronger.

Better athletic performance

Carbohydrates give energy and help to reach greater endurance levels.

Good carbs and bad carbs

There are two types of carbohydrates that are very beneficial to us and the other is the opposite.

1- Good carbohydrates

Good carbohydrates are those that contain low calories, which means that you can eat them in large quantities, and also contain a variety of nutrients, are rich in dietary fiber, contain a low percentage of sodium and saturated fats, are free of cholesterol and trans fats, and are found in a small amount in sugars and refined grains, but they are found in abundance in:

  • All vegetables.
  • apple, Banana and strawberry.
  • lentils, Beans and peas.
  • almonds, Peanuts, Nuts and hazelnuts.
  • Chia seeds and pumpkin seeds.
  • oats, Quinoa and brown rice.
  • potatoes, sweet potato.

2- Bad Carbs

Bad carbs are high in calories, high in refined sugars and sodium, low in essential nutrients and fiber, and moderate to high in cholesterol and trans fats. andFound in:

  • sugary foods
  • soda, coca cola, Pepsi and artificially sweetened juices.
  • Ice cream and chocolate.
  • white bread, Biscuits and cake.
  • Fried snacks such as: fried potato.

In conclusion, there is no reason to fear carbohydrates in any way, as it is an essential part of any healthy diet, and our bodies need it to complete its vital processes to the fullest. And if you want a way to calculate the amount of carbohydrates in your food schedule, you can use the food table design tool from our website for free.

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