Simple versus complex carbohydrates
First, it is important to understand the difference between the two broad categories of dietary carbohydrates: simple and complex.
Simple carbohydrates are synonymous with simple sugars, which are found in high concentrations in sodas, candy, honey, syrup, sports drinks and energy drinks, doughnuts, pastries, cookies and cakes. Many of these products are referred to as “empty-calorie” foods, which simply means that they have very low nutritional value. You won’t find many vitamins, minerals, phytochemicals (non-nutrients in plant-based foods that help prevent disease) or much fiber in most foods and beverages that are high in simple carbs.
Complex carbohydrates are plant-based foods and include things such as fruits, vegetables, whole grains and legumes. Unlike their simple counterparts, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน complex carbohydrates are loaded with fiber, vitamins, minerals and phytochemicals. Except for fruit, people are often surprised to learn that most complex carbohydrates. Also a significant source of dietary protein, too. So, whenever we talk about dietary carbohydrates, it’s very important to distinguish the simple from the complex.
Myth #1: Carbs make you fat.
Our body weight is dictat by the number of calorie. We consume each day versus the number of calories we expend. Consuming too much of anything (even the healthy foods) can result in weight gain if we consume more calories each day than we expend. It’s extremely important to focus on the quality as well as the quantity of carbohydrates that we take in each day. By limiting simple carbohydrates and emphasizing complex carbohydrates in our diet, we significantly decrease our risk for developing type 2 diabetes, as well as cardiovascular disease and some cancers.
“Weight gain is not due to carbs themselves, but from the over-consumption of any type of food,” Holmes explained. “Aim to eat complex, whole grains instead of refined grains. Whole grains are less processed and contain more fiber, which makes you feel more full, which is an important key to maintaining a healthy weight.”
Limit consumption of refined grains, such as chips, crackers, white bread and pastries. Weight loss is best achieved by limiting overall calories, consuming a sustainable diet of whole grains, lean proteins, low-fat or fat-free dairy products, and eating lots of fruits and vegetables.
Myth #2: Fruit is a sugary carbohydrate. Which causes weight gain.
It is true that fruit contains carbohydrates in the form of natural sugar, which is much different than added sugars found in a lot of processed foods. Add sugars contribute to weight gain and increase the risk for chronic diseases like diabetes. Holmes explains that. Which are low in nutrients and can contribute to obesity, increasing heart disease risk. They are also most commonly found in food sources such as juice, snacks, and sweets. The recommendation is to limit added sugars to less than 10% of total daily caloric intake. But, don’t give up your berries and bananas! Fruit is important as part of a healthy diet. Fruits contain fiber. Which helps with weight control and digestive health, as well as many vitamins, minerals and antioxidants.”