Who doesn't want a lean and thin figure like Angelina Jolie? Everyone likes it! And everyone thinks that a low-carb diet is the reason behind such a tremendous physique. But the trend is changing nowadays and people have started to take interest in smoothies, yogurt and pasta once again. Do you know that without proper carbohydrate intake, you cannot do exercises? Carbohydrates are the best fuels for your muscles since they become accessible easily in comparison to proteins and fats.
At the time of digestion, carbs are broken down into glucose, which then enters the bloodstream. The glucose is then picked up by the other cells of the body to produce energy. Glucose, that remains unutilized, is converted and stored as muscle glycogen in the short run and finally gets converted into body fat in the long run. So carbs are needed to supply energy to you while doing physical activities.
Carbohydrates are not bad provided you select the right ones. For example having mango is better than munching potato chips. The nutritional value of carbohydrates depends on the presence of nutrients and on the degree of processing that the food has gone through.
What are the Healthy Carbs that You should Love?
- Fruits and Vegetables: During the popular days of the low-carb diet, people used to ignore the fruits and vegetables! But these are the healthiest foods of all. According to a study report published by the American Institute for Cancer Research and the World Cancer Research Fund, you can prevent art least 20 percent of all cancers by including 5 to 10 servings of fruits and vegetables in your daily diet. Another study has proved that the risk of coronary heart disease falls by four percent for every one serving increase of fruits and vegetables each day. Adequate consumption of fruits and vegetables also yields positive effects on bone density.
- Whole Grains: The breads are back - think of the fiber-packed brown ones and forget about the ones made with refined flour. Whole grains are packed with nutrients and fiber. They contain all the three parts of the kernel. The bran or the outer shell contains B vitamins, fiber and at least 50 percent of the minerals contained in the entire grain. The germ part contains B Vitamins, Vitamin E, minerals, healthy fats and phytochemicals. The endosperm part contains protein, carbs and smaller amounts of B Vitamins. Refined grains only contain the endosperm part and hence the vital nutrients present in the germ and bran are left out. Research suggests that three servings of whole grains per day can cut down your risk of diabetes and coronary heart disease by almost 30 percent. Other health benefits include lowering of serum triglyceride levels and blood pressure and a fall in the risk of gum diseases. Some popular whole grain choices include brown rice, oatmeal, corn and pop corns, wild rice, buckwheat, barley, bulgur wheat and quinoa.
- Low Fat/Non-Fat Yogurt and Milk: These carbs add health to your bones and cause a lowering of your blood pressure. These dairy products are good sources of Vitamin D, protein, Riboflavin and Calcium. Yogurt lacks Vitamin D. So get your Vitamin D from milk and vitamin D-fortified cereals. You should check the fat content of the dairy products. High amounts of saturated fat are not heart-healthy.
- Beans: Beans are healthy carbohydrates which can prevent cancer. It is known for preventing the reappearance of colon cancer. Research suggests that beans can prevent constipation, lower cholesterol and brings down the risks of coronary heart disease. The nutrients present in beans include protein, folate, potassium, magnesium, fiber and other minerals.
Thus, you see all carbohydrates are not bad! You can find many healthy exceptions like the ones mentioned above. The decision rests with you - either you spread hummus on wholegrain crackers and relish the taste or you go for a huge cheeseburger made with refined flour along with French Fries!
