Carbohydrates, like protein or vitamins, play a very important role in a healthy diet. The USDA even recommends 6-11 daily servings of foods containing carbs, such as breads, pasta and rice. However, it is still important to accomplish this by eating good carbohydrates and eliminating bad ones.
So what, exactly, are good carbs? To begin with, let's look at carbohydrates in whole. You need carbs in order to function because they provide energy to your body. The problem is, carbs are either burned or stored - if they aren't burned, then they are transformed into fat. How fast they are burned, in turn, depends upon how fast they raise your blood sugar level. And the rate at which they raise your blood sugar level depends upon the food's glycemic index.
Foods with a high glycemic index are digested and broken down very quickly. Because they are broken down so rapidly, they also make your body's blood sugar level rise suddenly. This affects your metabolism and triggers your body to store the carbs as fat rather than burn them. Then, like magic, your blood sugar level declines rapidly and surprise - you're hungry again! Carbohydrates with a low glycemic index are what we call good carbs - they are broken down slowly and therefore not stored.
It is important to avoid foods that have a high glycemic index. In simple terms, they are bad carbs. Foods that fall into this category include white breads, refined sugars, most breakfast cereals, potatoes and any product made from white flour. Examples of foods that contain good carbs are brown rice, whole grain products, vegetables, fruits, and nuts. These are all examples of healthy foods and should be a part of your daily diet plan.
Overall, there are just a few basic rules you should try to follow in order to fulfill your body's need for good, wholesome carbohydrates:
- For breakfast, try oatmeal, whole wheat or barley products in place of cereal.
- Try to replace your processed, high glycemic indexed foods (such as pasta and bread) with whole grain products.
- Include a variety of fruits, vegetables, nuts and whole grains in your diet.
- Avoid potatoes and other starchy foods. Try brown rice as a side dish.
Remember that carbs are like anything else - they can be good or bad for you. It is very important for your diet to consist of a variety of healthy carbohydrates in order for your body to function properly. The effects of completely eliminating carbs can be just as unhealthy as overeating them. In short, by restricting foods that contain bad carbs and opting instead for those with good carbohydrates, your diet will remain healthy.
