Carbs Are Not The Enemy
By Anushka Chandaria
Let's unpack the topic of carbohydrates. A lot of us hear this word and we try to limit or eliminate them from our diet completely. I’ve got some good news though. You don’t need to do this. Carbohydrates are an important part of our daily diet, and our bodies need them to nourish themselves well. The trick is to eat them in moderation and to eat the right types of carbs. Read on to learn more on how we can enjoy carbohydrates!
Carbohydrates are one of the three macronutrients that our body requires on a daily basis; fats and protein are the other two. Carbohydrates are your body's main source of energy. A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, constipation, vitamin and mineral deficiencies. Here are 3 main sources of carbohydrates you need to incorporate in your diet.
Sugars are also known as simple carbohydrates. They can be in the form of natural sugar and added sugar. Natural sugar is sugar found in fruits, vegetables, and milk. These are sugars that are found naturally in our food. Added sugar is also known as processed sugar. These are sugars that are found in sweets, table sugar, cakes, refined grains (white bread), pastries, sodas, and syrups, to name a few. A diet high in added sugar is what makes people gain weight and leads to chronic illnesses. Keep your intake of added sugars low and up the natural sugars!
Starch & Fiber
Starch and Fiber are often referred to as complex carbohydrates. They are found in whole grains, legumes and starchy vegetables like sweet potatoes. Complex carbohydrates have more nutrients than simple carbohydrates and are broken down slower by our body as compared to simple carbs which leads to a slow release in energy throughout the day. They are also higher in fiber and digest more slowly. This also makes them more filling, which means they are a good option for weight control. If you find yourself constantly asking which carbohydrates to include in your diet, always select those that are rich in nutrients. Here are some great options:-
- Fruits and vegetables are great for us. Not only are they naturally occurring foods, but they are loaded with vitamins and minerals. Berries, apples, bananas, mangos and oranges are some great examples of fruits we can include in our diet. Starchy vegetables such as sweet potatoes, corn, peas and carrots are great vegetable sources. White potato is also good, just in moderation.
- Whole grains like quinoa, amaranth, barley, brown rice, oatmeal, whole-grain pasta and whole-grain breakfast cereals are a great addition to our diet.
- Legumes such as lentils, black beans, pinto beans, kidney beans, chick peas and soybeans
- Dairy products such as low-fat milk, plain yogurt and soy yogurt
- Nuts and seeds
Remember that you can still enjoy what you love to eat. It’s all about making smarter, well-informed choices. - Anushka Chandaria
Yours in Wellness,
About the Writer- Anushka Chandaria is a certified health coach. Through her platform Nourish by Nush ( Instagram @nourishbynush), she helps clients reach their health goals using a holistic approach by taking into consideration all aspects of wellbeing such as their mind, body and soul.
Images- Strikingly, Pexels
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