Healthy carbs are a vital part of a holistic diet if you don’t overdo it. There are simple options for you to choose from.
Some people avoid carbs as much as possible, but you should learn how to love carbohydrates. They are not demons to those who want to lose weight. The body needs to function well by providing us with enough energy for the body and brain to work. Healthy carbs are more than just calories as they also contain other nutrients such as fiber, minerals, and vitamins.
Food selection with decent carbs is whole grains, starchy vegetables, legumes, fruits, and dairy products. Hence, sugar is a carbohydrate along with foods like maple syrup, sweetened beverages, and honey. However, you need to remember that simple carbs can increase your blood sugar level. That is why it is good to choose healthy carbs or complex carbohydrates. These are crabs that contain a lot of fiber that aids proper digestion.
What is carbo counting?
Being knowledgeable of the carbs you consume every day is important, whether you have diabetes or just trying to lose weight. A serving gives 15 grams of carbohydrates, and the number you need per day depends on individual needs. If you look at the Dietary guidelines, a normal healthy person should consume 45 to 65 per cent of calories daily. For instance, if your body requires 2,000 calories a day, you must eat 900 to 1,300 calories from carbohydrates. In short, you need 225 to 326 grams of carbs a day or roughly 15 to 21 servings a day. Therefore, it is good to get these calories from diverse sources to acquire other nutrients.
The following are samples of simple sources of carbohydrates that you may add to your daily diet.
Quinoa
1/2 cup cooked quinoa is equal to 20 grams carbs or 111 calories
Whole-Grain Pasta
1/2 cup cooked whole-wheat pasta is equal to 23 grams carbs or 112 calories
Brown Rice
1/2 cup cooked brown rice is equal to 22 grams carbs or 103 calories
Oatmeal
1/2 cup cooked oatmeal is equal to 14 grams carbs or 83 calories
Popcorn
3 cups popped popcorn is equal to 19 grams carbs or 93 calories
Cereal
1/2 cup mini shredded wheat cereal is equal to 20 grams carbs or 86 calories
Mashed Potatoes
1 cup mashed potatoes are equal to 30 grams carbs or 243 calories
Whole-Wheat Bread
1 slice of whole-wheat bread is equal to 12 grams carbs or 71 calories
English Muffin
1/2 whole-wheat English muffin is equal to 13 grams carbs or 67 calories
Tortilla
1 6-inch whole-wheat tortilla is equal to 15 grams carbs or 92 calories
What are Types of Carbs
1. Sugar
It is a simple form of carbohydrate, and it is naturally found in foods that we eat every day. These foods include dairy products, fruits, and vegetables. There are different types of simple sugar, such as fructose from fruits, sucrose or table sugar, and lactose from milk sugar.
2. Starch
It is a complex type of carbohydrate, which means it is made of diverse sugar units bonded together. These starches are in whole grains, vegetables, peas, and beans.
3. Fiber
It is another form of complex carbohydrates that naturally occurs in whole grains, vegetables, peas, and beans.
What are net carbs?
There are some unfamiliar terms that you may encounter, like low-carb or bet carbs on product labels. However, the Food and Drug Administration of FDA does not regulate these terms. The “net carbs” means the number of carbohydrates in a product minus the fiber and sugar alcohol. Another confusing term for many is the “glycemic index or GI,” an important term for people with diabetes. Glycemic index means the time that a certain food increases the blood sugar level.
Moreover, a diet that is low in glycemic index recommends consuming food that has a low GI. Foods with higher GI consist of simple sugar like white bread, white rice, and potatoes. Healthy carbs should contain green leafy vegetables, legumes, whole grains, fruits, and low-fat dairy products. Also, snacks and desserts with refined flours can raise the sugar level in the blood.
Choosing your carbs source is necessary for a healthy diet. If you want more healthy recipes to help you start your journey to a healthy lifestyle, click here.