Things to know .... good and bad carbohydrates
Nowadays, more attention is given to carbohydrates. After the Keto diet trend by eating less carbs To accelerate the removal of body fat for energy use Must be considered more and more that the low carbohydrate How to choose the right food
Good and bad carbohydrates
Fundamentally Carbohydrates are an important source of energy for the body. By breaking down into molecules of glucose And is the main source of energy for the brain However, in everyday life We will find many types of carbohydrates. Calling carbohydrates for benefits to the body. Good carbohydrates And carbohydrates that aside from providing energy Instead have a punishment on the body that Bad carbohydrates
Most good carbs are in the form of complex carbohydrates. It has long molecules, the body takes time to digest until it turns into sugar, slowly absorbed, causing satiety, low Glycemic Index (GI), resulting in slow blood sugar levels. Often found in carbohydrates that are high in fiber. Not processed yet Resulting in other nutrients that are beneficial, such as magnesium, proteins, vitamins, as well as various anti-oxidants
Examples of foods that have good carbohydrates, such as white flour, brown rice, coarse rice, whole wheat bread, seeds, grains, taro, potatoes, apples, bananas, carrots, potatoes, etc.
Most bad carbs are in the form of simple carbohydrates. The body takes time to digest quickly. Change into fast sugar, fast absorption, increase blood sugar levels quickly Found in processed carbohydrates or attrition Which are commonly found, such as white bread, desserts, soft drinks, energy drinks Processed products, etc.
Disadvantages of bad carbohydrates Is to convert to sugar easily The body gets energy fast. The energy that is produced, if not used, will accumulate in the body. And converted into fat storage for energy reserve However, eating this type of carbohydrates will make the body feel hungry often. And may cause weight gain In addition, if there is a lot of sugar in the blood There is a lot of insulin released to control sugar levels. May lead to a drop in blood sugar levels quickly. Until it flashes
How Much Carbohydrates Should Eat?
Experts suggest that We should get good carbohydrates about 45 - 65 percent of the daily calorie intake. By comparing the daily calorie intake at 1,600 calories, we should consume good carbohydrates for about 720 - 1,040 calories, or about 180 - 260 grams, but some people, if not paying attention to the calculation of calorie intake Get very much per day The easiest way to maintain balance is in a day. Eat half of the food or snacks that are good carbohydrates. The rest are proteins. And good fat
How to read nutrition labels?
First of all, it is advisable to look at the total carbohydrates, then look at the amount of sugar. Which should choose foods with less than 10 grams of sugar per serving amount Likewise, choose foods that contain at least 3 grams of fiber per serving amount. The other ingredients should also be looked at as well. To make sure it's a good carbohydrate
As long as you get very good and low-carbohydrates each day There is nothing to worry about carbohydrates again. That's it, you can eat the right food according to nutrition. Build a healthy foundation for the body to be effective.
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