Carbohydrate Foods
Carbohydrates found in common foods consisting of fiber, starches sugars found in milk, fruits, vegetables and grains. Consumed in moderation may be beneficial nutritional micronutrients. Eating a well-balanced diet is essential for gaining or losing weight counting calories as part of managing your diet. According to the Heart Association, not all carbs are created equal as carbohydrates are either referred to as simple or complex depending on the chemical structure of the food, and how quickly it is digested and absorbed in the body.
When consumed carbohydrates break down into simple sugars that are absorbed into the bloodstream. As the sugar levels increase in the body the pancreas releases insulin. Insulin is needed to move sugar from the blood into cells where the sugar can be converted into energy.
Simple Carbohydrates
Simple carbohydrates including refined sugar, high fructose are digested quickly circulate immediate bursts of glucose into the bloodstream provide empty calories lack vitamins, minerals, and fiber.
Detox sugar improves your waistline eliminating specific foods sugar and sweets known to cause obesity. Along with fats and proteins carbs are one of three main nutrients commonly found in foods and beverages. The type of carbs you eat have a direct effect on your blood sugar levels to be used as energy or stored as fat.
Simple Carbohydrates List
- Sugar
- High Fructose,
- Sucrose, glucose
- Corn Syrup
- Fruit Juice Concentrate
- Brown Sugar
Typically individuals who eat desserts feel a rush of energy after eating sweets typically followed by fatigue depleted energy levels leading to exhaustion. Simple sugars are not all alike containing nutrients the body uses providing vitamins and minerals. The type of carbohydrate you eat makes a difference in how your body digests food converting it into energy or stored as unwanted fat.
Unfortunately, foods containing high amounts or refined sweeteners especially high fructose raise triglyceride levels may increase the risk of heart disease, stroke or diabetes. Metabolic health measured by triglyceride levels referred to as blood fats. According to the Mayo Clinic, high triglyceride levels often increase the risk of obesity metabolic syndrome health conditions that lead to abdominal fat around the waist, high blood pressure, high blood sugar, and irregular cholesterol levels.
The Ketogenic diet is a high fat low carbohydrate eating plan. Eating a few carbs puts your body into ketosis a metabolic state whereas your body burns fat instead of carbohydrates for fuel often resulting in weight loss. People are shifting their diet plan consuming foods high in fats instead of carbohydrates to satisfy hunger as part of their nutritional plan. Most people do not miss the sugar or bread filling up on a nutritionally balanced diet. A diet low in carbs puts the body into ketosis where the liver makes ketones fule that gets put into the bloodstream resulting in a increases energy and a reduction in cravings for sweets.
Complex Carbohydrates
Complex carbohydrates are digested slowly to release a steady supply of glucose into the bloodstream. Complex carbs contain more fiber aide slow digestion and provide more nutritional value the body can use to boost energy levels naturally.
Fiber is essential for losing weight eating complex carbohydrates is beneficial for health when consumed in moderation. Feel satisfied for longer periods of time eating a well-balanced diet packed with nutritious foods including, nuts, seeds, grains, fruits, and vegetables for weight control options. Carbohydrate recommendations are different for each person because each person is physically unique and may require different dietary needs.
Complex Carbohydrates List
- Quinoa
- Lentils
- Whole Grains
- Oats
- Paes
In general, most men need 4-5 servings 60-75 grams of carbs per meal and women usually require 3-4 servings of carbs 45-60 grams per meal however these amounts depend on several factors including a person’s weight, age, activity level, medications, and diabetes. It is important to work with a dietitian to assess your carbohydrate goals to stay healthy longer.
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Patricia Lynn
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