Carbs are found in many different type of foods. They provide the body with glucose that is used for energy. Healthy carbs are vegetables, whole grains, beans, and fruits. Unhealthy carbs are bread, pastry, soda, desserts, candy, and snack foods.
There are essentially three type of carbohydrates sugar, starch, and fiber. Sugar is the the simplest carb. It occurs in fruits, vegetables, and milk products. Starch is more complex and of more than one type of sugar. It occurs in vegetables, beans, and whole grains. Fiber is another complex carb that occurs in beans, vegetables, fruits and whole grains.
Carbs are classified as simple or complex. Simple carbs break down quickly and provide the body with quick energy. This often has a negative effects because it causes the person to grow hungry more quickly. Often it leads to craving and eating foods that are not that good for your health
Complex carbs have one or more sugars, vitamins, minerals, and fiber. They break down more slowly in the body so the blood sugar does not rise as quickly. Most carbs are rated by the glycemic index and how quickly they raise blood sugar. Low glycemic foods have a rating of 55 or less and those rated high are rated 56-69.
Several factors determine whether a food is low or high on the index. It depends on whether the grains are whole or refined. High fiber helps slow down digestion of food and sugar. Ripe fruits are high in sugar and many processed foods. Meals that have fat and acid convert more slowly to sugar.
Good carbohydrates provide the body with energy and break down slowly. They are stored in the liver, muscles, and cells. They help protect the body against many diseases. When you choose the right carbs they help with weight loss and provide a sense of feeling full.
Aim for plenty of fresh or frozen fruits and vegetables with less sugar. Fresh or frozen fruits and vegetables has fiber, water, and vitamins. Whole grain contain more nutrients and break down more slowly in the body. Low fat diary products like yogurt, cheese, and milk are a good source of calcium. Eat beans, peas, and lentils which are low in fat and contain no cholesterol.
Once a week eat yogurt with berries, nuts, and seeds for breakfast. Eat a few apples or low fat fruit daily. Eat healthy snacks for break, like nuts, low-fat cheese, crackers with peanut butter, seeds, and fresh fruit. Add beans to salads to give them fiber and protein. Eat sandwiches on whole grain breads.
Try to have two vegetables some days with your dinner. Eat a salad and steamed green beans with your meat, chicken, or seafood. Try brown rice and whole wheat pasta as a side dish. Eat fresh fruit as a dessert instead of cake and ice cream.
Don't forget to eat eggs, lean meats, chicken, and seafood. They do not contain any carbs. Shell fish have small amount of carbs but not that many. These are some way to include healthy carbs in your diet.