Which carbs should you choose?

You need carbohydrates in your diet. So which carbs should you consume?

Which carbs should you choose?

There are many myths surrounding carbohydrates. More often than not people believe that carbs are evil and cutting them out is the only way to lose weight. This is simply untrue.

You need carbohydrates in your diet for maximum energy, without them your body will not have the fuel it needs to run for an entire day. Your brain is also almost entirely fuelled by carbohydrates, so eating them is very important.

So why are carbohydrates considered to be bad? Carbohydrates are broken down by your digestive system into sugars, which are released into your bloodstream over time to give you energy. The main storage area in your body for carbohydrates is in muscle cells, however when these cells are full any excess carbohydrates can easily convert into fat if they aren’t worked off.  

Some carbohydrates cause a faster spike in your blood sugar level than others, which can lead to weight gain, mood and energy swings, Type Two diabetes, and heart disease if consumed too regularly. These are known as fast carbs or high Glycemic Index (GI) foods and should be avoided if possible:

  1. White bread
  2. White rice
  3. White potato
  4. Most cereals
  5. Chocolate and lollies.

On the other hand, low GI carbohydrates, also known as slow or complex carbohydrates, contain high levels of fibre, which help to regulate the release of sugar into the blood stream. This helps to minimize insulin issues, improving energy and weight loss. The best complex carbs to eat in moderation are:

  1. Brown rice
  2. Whole grain bread
  3. Buckwheat (pasta or bread)
  4. Sweet potato
  5. Rolled whole grain oats
  6. Starchy vegetables
  7. Legumes.

Don’t be scared of carbs. The trick is to incorporate a moderate amount of good, low GI carbohydrates into your diet.

What is your favourite way to consume complex carbohydrates?





    COMMENTS

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    particolor
    31st Oct 2014
    1:26pm
    Orally !!
    retroy
    31st Oct 2014
    1:36pm
    Perhaps you need to check your facts a little more before writing articles about carbohydrates.
    The following table sets out the net carbs(net of fibre)
    Net Carbs(g) Sugar(g) Fiber(g) ) total carbs(g)
    Beets 9.20 9.19 3.8 13.00
    Carrots 8.66 5.81 3.6 12.26
    Parsnips 17.43 6.38 6.5 23.93
    Potatoes 22.90 1.17 3.3 26.20
    Radishes 2.04 2.46 1.9 3.94
    Sweet Potatoes 22.76 5.56 4.0 26.76
    Turnips 6.06 4.94 2.3 8.36
    Yam 35.62 0.75 6.2 41.82

    You will see sweet potatoes are a no no if you want to effectively control carb intake.
    retroy
    31st Oct 2014
    1:38pm
    It looked ok on my screen but it has not come out very clearly
    buby
    7th Nov 2014
    9:36am
    yes retroy you are right indeed, as a diabetic i've tried many of the above. the sweet patotoes, cause my sugar to be very high indeed, and should not be eaten, the beets, i eat on the odd occasionally and its also very good for rejuvenating the liver . I still eat potato, just on the odd occasion, and eat as many turnips as i want and or carrots and parsnips and radishes, and Rice also affects me badly i have to be careful with that.......so what they advertise is definitely NOT always right. cheers ppl
    nena
    31st Oct 2014
    2:50pm
    You are right, Retroy. Your table says nothing other than confusing everything.
    Cheers
    elena
    talofa
    31st Oct 2014
    6:35pm
    charisma potatoe is the most low GI ca. 55...they taste great but are only available at Coles
    bon appettit!!!!!!!!!!!
    buby
    7th Nov 2014
    9:37am
    and I NOTE, are very expensive to boot. Typical Coles. but even eating to many of those will still boost your sugars, so careful
    Ruralnurse
    31st Oct 2014
    9:53pm
    four barrel Holley carb on a 351 Cleveland does it for me.
    particolor
    31st Oct 2014
    10:18pm
    4 throat Weber on a Mini Minor aint a bad Carb either !!
    unicorn
    1st Nov 2014
    8:01am
    I have had my say on previous occassions regards this subject & do not believe in grains because of GM grains which moat are these days. which includes rice and pasta & glour, veges are okay es[ecially sweet potato.
    buby
    7th Nov 2014
    9:39am
    yes unicorn i think we are suffering much already probably because of the GM factor. Cause if i eat home grown spuds. I"M way better off.


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