What type of carbohydrates are best for you
In addition to providing energy via glucose, these foods have many other properties that are important for health. This article will discuss the differences between simple and complex carbohydrates, and if one is better. As a source of energy, complex carbohydrates are the better choice. However, for overall nutrition , it is more difficult to say. Simple carbohydrates, or sugars, are made up of shorter chains of molecules and are quicker to digest than complex carbohydrates.
This fact means that simple carbohydrates produce a spike in blood glucose, providing the body with a short-lasting source of energy. However, a review of studies that included 1, participants found no evidence for this, with carbohydrates producing no immediate elevations in mood or activity levels. Instead, the review found a reduction in alertness and increase in fatigue after 30 to 60 minutes. Complex carbohydrates raise blood glucose levels for longer and produce a more lasting elevation in energy.
The primary function of carbohydrates is to provide the body with energy, and complex carbohydrates do this more effectively. Some simple carbohydrates are present in healthful foods, such as milk and whole fruits, that contain a variety of necessary vitamins , minerals, and other nutrients.
But some simple carbohydrates are also present in foods with low nutritional value, such as sugary drinks. Complex carbohydrates are also available in processed foods without much nutrition, such as refined white flour. However, many other complex carbohydrates are in more nutritious foods.
A good example of this is fiber , which is a type of complex carbohydrate and a constituent of plant-based foods. Fiber is necessary for keeping the digestive system healthy. While complex carbohydrates are a better source of energy than simple ones, they are not necessarily healthier. Some forms of simple carbohydrates are healthier than some complex carbohydrates. Therefore, it is more useful for people to consider the overall nutritional profile of each food they may want to eat instead of focussing on a single nutrient, such as the type of carbohydrate it contains.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu.
Search for:. What are carbohydrates? But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others : The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. Examples of whole carbs include:. Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes 1 , 2 , 3. Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings 4 , 5.
There are also added sugars , which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases 6 , 7 , 8 , 9. While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet. Numerous studies on high fiber carbohydrates, including vegetables, fruits , legumes , and whole grains , show that eating them is linked to improved metabolic health and a lower risk of disease 10 , 11 , 12 , 13 , Not all carbs are created equal.
Refined carbs are linked to obesity and metabolic diseases, but whole carbohydrates, which are minimally processed, have many health benefits. No discussion about carbs is complete without mentioning low carb diets. Additionally, a National Health and Nutrition Examination Survey conducted from — that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease 21 , 22 , Yet the rate of developing obesity started growing around the midth century with an uptick around when 4.
Today, our numbers have increased exponentially and The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes. Humans have been eating carbs long before the obesity epidemic, and there are many examples of populations that have remained in excellent health while eating diets high in carbs.
While some areas of the brain can use ketones , the brain relies on carbohydrates to provide its fuel 26 , Furthermore, the nutrition carb-containing foods, such as vegetables and fruits, provide offer a variety of health benefits. However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them may not leave you feeling your best. A balanced diet should include natural, unprocessed complex carbohydrates that are rich in nutrients including:.
Many of these foods are high in fiber. Fiber is an essential nutrient for maintaining a healthy digestive system and may reduce the risk of developing cardiovascular disease and type 2 diabetes in some people. Replacing foods high in saturated fat or sugar with complex carbohydrates rich in fiber is also an effective way of consuming fewer calories.
Despite containing fructose, which is a simple carbohydrate, fruits are very nutritious and contain high levels of vitamins , minerals, and fiber. While natural fruit juice contains a high level of vitamins and minerals, it is low in fiber. For this reason, it is best to consume fruit juice in moderation and eat whole fruits instead. Limit simple carbohydrates as they do not satiate hunger very well and are typically present in foods with low nutritional content.
Increase the number of complex carbohydrates as they can make a person feel fuller for longer and are typically highly nutritious. A look at clean eating, a concept where someone avoids artificial foods or additives. Included is detail on the facts and fiction behind the diet. Lots of people try to lose weight by reducing their intake of carbohydrates.
To ensure the diet is a success, it is essential to understand what carbs….
0コメント