How to Choose the Right Carbohydrates
Reading Time: 3 minutes We are surrounded by carbohydrates – in fruits, vegetables, dairy products, legumes and whole grains as well as in processed foods, sugar and flour-based ingredients. It’s very easy to fall victim to the Standard American Diet, which is a high-carbohydrate diet that is full of processed foods and sugar. It has been proven that this eating style increases the risk of lifestyle diseases such as diabetes, heart disease and fatty liver.
Carbohydrates and health
Carbohydrates provide the body with energy, particularly for high-intensity activity. High carbohydrates combined with a sedentary life style can lead to metabolic dysfunction and weight gain, particularly as we age. Some people thrive on very little carbohydrates, like 60g per day. Others do better with a moderate amount.
There are some factors you should consider, whether you want to reduce carbs or optimize your health by choosing healthier carbs. Not all carbohydrates are created equal.
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Simple vs. Complex
Simple carbs are more easily digested. Complex carbs have longer chains of starches that take the body longer to digest and extract their energy. Research shows simple carbohydrates such as fructose and sucrose have the potential to lead to metabolic dysfunction, non-alcoholic fat liver disease and diabetes.
Simple carbohydrate examples: Fruit juice, soda, caloric Sweeteners white flour, milk and fruit
Examples: whole grains, legumes and vegetables
Ingredients and processing lists
The longer the list of ingredients, the more processed the product is and the faster it will digest. It is more likely that the blood sugar will spike, resulting in a blood-sugar crash and the feeling of “I need to nap”. Search for products that have less than five ingredients and ingredients from whole foods or those you can find in your home.
Sugars and fiber added
The majority of people consume too much sugar, and not enough fiber. To reduce disease risks, public health agencies recommend that a daily maximum added sugar intake (24g or 36g for women and men, respectively, is less than 10% calories) be followed by a daily minimum fiber intake of 14g for every 1000 calories. The average American consumes twice as much sugar and half as much fiber.
It is important to eat foods rich in fiber, such as fruits and vegetables.
Check the serving size to determine total carb grams
It doesn’t matter if a carb is low in sugar or minimally processed – it still does not mean that we can consume unlimited quantities of it. You can check the serving size (either on the package or with an app) of the food you’re eating to find out how many grams of carbs you consume or plan to consume.
Some people find that carb counting is effective in promoting weight loss and improving blood sugar levels, while others may not see the same results. You can determine whether this method is beneficial for you by tracking your total carbs during meals and snacks, along with the blood sugar levels. A serving of carbohydrates is approximately 15 grams (12 grams if you are drinking milk).
Glycemic index (GI) and load
The glycemic Index (GI), which ranks foods on a scale of 1 to 100, based on their impact on blood sugars. 1 is the food with the least impact, and 100 (pure glucose) is the food with the most impact.
The Glycemic Load (GL), which factors in both the glycemic Index and the grams of carbohydrate per serving, provides a more accurate prediction of blood sugar levels based on the amount an individual actually eats. The scale of the glycemic index ranges from 1-20. When you do consume carbs, choosing low GL carbohydrates will help minimize and avoid processed carbs. Reducing processed food intake is associated with improved management of weight and blood sugar.
Calculate the GL and GI of your food using this equation.
GL= (GI/100) x grams carbs per serving
All carbohydrates are not the same. Choose whole foods with higher fiber and less processed carbs. You may be able to achieve your health goals by being more deliberate about the type of carbohydrates that you include in your diet, without needing to reduce your total carb intake.
