Are Carbs Really That Bad for You?

There is a lot of confusion about carbohydrates. Many people demonize them while others claim that they are essential for energy. In this article, we delve into the world of carbs to help you figure out which ones to eat and where to get them.

Balancing Macronutrients

Food contains 3 macro, or large, nutrients: fat, protein, and carbohydrate. Eliminating any of them from your diet is never a good idea. An ideal ratio for ideal health is 30 percent carbohydrates, 30 percent protein, and 40 percent fat.

Good vs Bad Carbs

There is such a thing as good carbs and bad carbs. Good carbs are those that are low on the glycemic index. The glycemic index measures how much of an insulin spike you get from a carb food - the lower the spike, the better it is for you.

You should have two servings of fruit per day. Despite what the low-carb diet crowd would have you believe, an apple or an orange or a handful of berries will not make you fat. Fruit is incredibly healthy. It does contain sugar in the form of fructose but it doesn’t trigger the craving for junk crabs that refined sugar does.

White Carbs

White potatoes, pasta made from white flour, and bread are all examples of carbs that have been stripped of their nutritional value. They also cause rapid insulin spikes, which lead to fat gain. As a general rule of thumb, you should follow the mantra for carbs . . .

If it’s white, it’s not right!

The foods that nutritionists consider to be the best smart carbs and the ones that you should build your 30 percent carb ratio around are the following:

Beans

Beans are filled with fibre, vitamins, minerals, and phytochemicals. The tinned versions are just as healthy as the dried ones, so long as you rinse them in water to wash off the sodium-filled juice. The fibre in beans will help to fill you up.

Berries

Berries are a nutritional powerhouse. They are packed with phytochemicals, which is what gives them their unique colours. Blueberries contain tannins, which are compounds that help fight urinary tract infections. Strawberries include cancer-fighting ellagic acid, as well as antioxidants and fibre.

Sweet Potatoes

Sweet potatoes are lower on the glycemic index than white potatoes. They are also filled with vitamin C, fibre, and beta-carotene, all of which help fight heart disease and cancer. Prepare them by baking, boiling, or air frying You can even slice them up thin and make healthy fries out of them. Better still, sprinkle a dash of cinnamon on top!

Low Fat Natural Yogurt

Low-fat yogurt is an excellent source of bone-saving calcium, with 285 mg per single-portion pot. It also contains vitamin D, which the body needs to absorb calcium.

Porridge, Oats, Brown Rice and Barley

Porridge, oats, brown rice, and barley are all examples of whole-grain complex carbohydrates that can fuel your body. They are called whole grain because they have retained the bran and germ, which contains as much as 80 percent of their vitamins, minerals and fibre and up to 50 percent of their protein. They are also rich in phytonutrients, plant-derived compounds that act as disease repellants. By contrast, white bread, white rice and white pasta are refined grains, stripped of their nutritious outer layers.

Other good grains include quinoa, bulgur wheat, and hot and cold cereals made with whole grains like porridge oats and wild rice.

Vegetables

It runs out your mother knew what she was talking about when she told you to eat up your vegetables. Be sure to include as rich a variety of green leafy vegetables, broccoli, cauliflower, parsnip, cucumber, and capsicum as you can over the course of the week.

Summary

Carbohydrates are not your enemy. Focus on eating those that appear on the lower half of the glycemic index and you will be providing your body with the clean, healthy energy source that it needs to keep you operatinSteve Theunissen at your fat-free best.