Reducing the number of carbohydrates you consume can transform your body into a fat-burning machine, but when you reduce the number of carbohydrates you deprive your body of the main source of energy and many essential nutrients. So what do you need to know about carbohydrates?
What Are Carbohydrates?
Carbohydrates are the foods that turn into glucose after digestion.
This is the main source of energy in the body, and it is especially important for the brain that cannot use other energy sources (such as fats or proteins) easily and Healthy Snack Store متجر سناك صحي.
Types of Carbohydrates
There are two main types of carbohydrates:
- Simple carbohydrates: They contain sugars and are found in foods such as table sugar, honey, dairy products, fruits, and juice.
- Complex carbohydrates: These are starches – long chains of glucose molecules – that include grain products like bread, chips, pasta, and rice. It can be divided into:
- Refined carbohydrates.
- Whole Grain Carbohydrates.
What Is the Difference Between Types of Carbohydrates?
All carbohydrates turn into glucose and raise the level of sugar in the blood, but some do so faster than others, and controlling the level of blood sugar is important for weight control and diabetes control.
Fiber is important for the digestive system and for regulating blood sugar, and the foods that contain it, such as broccoli, beans, apples in the shell, and whole wheat bread, take a long time to digest, so the glucose is released into the blood slowly.
This is the difference between the types of carbohydrates:
- Refined carbohydrates, such as white rice and white pasta, have the nutrients and fiber removed from them.
- Whole grains, such as brown rice and whole-wheat pasta, do not have this.
Therefore, glucose from refined carbohydrates can enter the circulation more quickly than glucose from whole grains.
Fruits also contain fiber and sugar, which from a piece of fruit does not affect blood glucose in the same way that fruit juice.
Nutritional Materials You Lose When You Refrain From Whole Grains and Fruits
The nutrients found in whole grains include:
- Essential fatty acids.
- Vitamin B.
- Folic acid.
- Vitamin E.
- Zinc and Magnesium.
Starchy fruits and vegetables contain many vitamins, minerals, and phytonutrients, too, and phytonutrients are the compounds that make up the immune system of plants, and they help fight diseases and Carbohydrates Free Food الاغذية الخالية من الكربوهيدرات.
And phytonutrients include carotenoids and flavonoids.
What Happens to Your Body if You Do Not Eat Enough Carbohydrates?
If you do not eat enough carbohydrates, your body must use fats and proteins for energy, but neither protein nor fats are sufficient sources of energy, and this is what happens:
- Digestion of fats: Fats are not completely digested when used as an energy source, so ketones are formed, and these are slightly acidic, and they may accumulate in the blood to make it more acidic, which may be harmful over time.
- Digesting proteins: The main function of proteins is to be building blocks, not to produce energy. And using proteins for energy can reduce the building up of muscles and other cells.
How Do You Choose Good Carbohydrates?
By following these simple rules:
- Skip the fruit juice and go straight to the fruits.
- Eat a variety of fruits and vegetables every day.
- Limit your intake of refined sugars, such as high-fructose corn syrup, corn syrup, aloe vera, honey, and white and brown sugar. These are commonly found in cakes, baked goods, and desserts.
- Choose whole grains such as brown rice, oats, whole-wheat pasta, and whole-wheat bread. To ensure that you are purchasing a whole grain product:
- Check the ingredients list.
- Look for the words “100% whole grain”.
- If you see a word whole or whole grains present as the first ingredient, the product will most likely be whole grain, but it also contains refined grains.
- The ingredients won’t tell you the quantity, so choose products that contain the words “100% whole grain” in the ingredients list.
- Do not depend on the front of the package or the color of the food!
Carbohydrates and Weight
It is important to include carbohydrates in your food. However, to avoid gaining weight:
- Pay attention to the percentage of carbohydrates in your food.
- Try to reduce the number of carbohydrates, such as potatoes, peas, winter squash, rice, and pasta, to only be a quarter of your food (one cup).
- Be attentive to carbohydrate snacks, such as potatoes, baked goods, chips, and sweets.
We Recommend the Types of Whole Grains
Here are some suggestions:
- Marigolds – make as a warm porridge in the morning or mix with vegetables.
- Barley (shelled) – used in soups instead of rice or pasta.
- Brown rice – used in place of white rice in foods.
- Quinoa – mix with vegetables to make a salad or fry.
- Wheat grains – mix with vegetables to make a salad.
Carbohydrates are the largest source of energy and nutrients for our bodies.
Carbohydrates should be part of healthy food when the goal is weight loss.
When adding carbohydrates, pay attention to their percentage in the food, then choose whole fruits and eat whole grains.