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Which Foods Are Carbohydrates? 3 Types, Simple vs. Complex & Dialy Diet


What are the three main types of carbohydrates?

Carbohydrate rich foods

Carbohydrates can be classified into two types: simple and complex.

Carbohydrates are a type of nutrient that breaks down sugars inside your body and is found in many foods and Drinks. Those sugars are then used as fuel for energy.

There are three main types of carbohydrates:

  • Sugar: Sugar It is the simplest form and occurs naturally in some foods, including fruits, vegetables and honey. It is also found in processed foods such as pastries, chocolates and candies.
  • Starch: Starch is a complex carbohydrate found naturally in vegetables (especially tubers such as yams, sweet potatoes and potatoes), whole grains (rice, bread), beans (lima beans, green beans, pinto beans, black beans) and peas (English Peas, snow peas, snap peas).
  • Fiber: Fiber is a complex carbohydrate found naturally in fruits, vegetables, whole grains, cooked dried beans, and beans.

Are all carbohydrates bad for you?

Carbohydrates got a bad rap. Many people believe that the cause of carbs Weight gainLike bad skin, even disease Diabetes. But not all carbohydrates are bad. Carbohydrates are your body’s main energy source, you have a proper place FoodAnd is present in almost all types of food.

According to the World Health Organization (WHO), carbohydrates are one of the most important macronutrients (others are proteins and Fat) Which provides your body with plenty of calories or energy. This energy is essential for maintaining body function and is vital for your overall health.

But when carbohydrates are an important part of a healthy FoodSome carbohydrates are better for you than others.

What is the difference between simple and complex carbohydrates?

  • Simple carbohydratesAlso called refined carbs, they are villains of the carb family because they can cause blood sugar spikes and other negative effects on the body.
  • Complex Carbohydrates, on the other hand, offer countless health benefits.
Table: Unhealthy (refined) carbohydrates vs. complex (healthy) carbohydrates
Healthy Carbohydrates (Complex Carbohydrates) Unhealthy carbohydrates (refined sugars)
  • It takes more time for the body to turn into sugar.
  • Quickly breaks down into simple sugars in the body.
  • Unprocessed or minimally processed whole grains (rice, wheat, oats, buckwheat, muesli), vegetables (peas, potatoes, sweet potatoes, pumpkins, carrots, eggplants), fruits and beans are available.
  • Available in white bread, soda, corn flakes, instant meals, ice cream, chocolate, pastries and other highly processed or refined foods.
  • Also refined flour is available.
  • Good for promoting healthy bacteria in the gut.
  • May have a role in the management of blood sugar and Weight loss.
  • Bad for intestinal bacteria and intestinal immunity.
  • Increases weight, interferes with weight loss and promotes diabetes and heart disease.
  • High fiber content keeps blood sugar in the diet stable.
  • Puts Insulin Check level.
  • Low fiber content increases the amount of blood sugar in the diet.
  • Increases insulin levels.
  • Helps you to feel full and maintain the feeling of fullness throughout the day.
  • Cause cravings and binges.
  • Sources of complex carbohydrates, such as whole grains and fruits, are also rich Vitamin B complexMagnesium, potassium, and good fats.
  • Most refined carbohydrates are extracted from various nutrients during processing.

How many carbohydrates should I eat per day?

According to the United States Department of Agriculture (USDA), a diet with five main food groups is recommended.

  • About 45-65% of your diet should be made up of complex carbohydrates.
  • Avoid common carbohydrates as much as possible.
  • If you are aiming for 2000 calories per day, limit your intake to 225 and 325 grams of carbohydrates per day. This means that 900 to 1,300 calories per day should be from carbohydrates.
  • Adding less than 10% of calories a day should come from sugar. That means no more than six teaspoons of sugar a day.

Using this rough estimate, try to follow the following eating patterns:

  • 50% of your plate should be filled with fruits and vegetables.
  • 25% of your plate should be filled with whole grains.
  • Your plate should be full of 25% protein (meat, fish, beans, eggs, or dairy).





Question


According to the USDA, there is no difference between “part” and “service”.
See answer

Has been medically reviewed 5/9/2022

References

Mayo Clinic. Carbohydrates: How to fit carbohydrates in a healthy diet, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705



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