Research, Technology

How healthy carbohydrates differ from unhealthy ones

Carbohydrates have a bad rap, so anythingassociated with them, most often cause confusion. If you conduct a survey, whether they are useful or harmful, you will not get a definite answer. Some people will say that they should be as small as possible in the diet, since their consumption leads to weight gain and health problems. Others will answer that the body cannot do without them. But what do experts say about this? In their opinion, it is important to consume the right carbohydrates that are good for our body. They are a valuable source of energy that nourishes our muscles, nervous system and organs. Therefore, it is impossible to completely exclude them from the diet. But how to distinguish healthy carbohydrates from harmful ones, and what foods contain them? We propose to look into this matter further.

Carbohydrates are good and bad

What are carbohydrates

If we turn to Wikipedia, we find out thatcarbohydrates are organic substances containing a carbonyl group and several hydroxyl groups. Essentially, they are made up of carbon and water molecules. The name comes from the substance "carbon hydrate", and Karl Schmidt came up with it back in 1844.

Carbohydrates play a very important role in the bodyhuman, as they are one of the components of cells and tissues. Interestingly, the source of carbohydrates for living organisms is the process of photosynthesis, which, as you know, is carried out by plants.

Carbohydrates are produced in plants through photosynthesis.

Carbohydrates are an instant source of energy.The body converts them into glucose, which ensures the normal functioning of all organs, including the brain. That is, our body uses them as fuel. It should also be noted that carbohydrates are involved in the synthesis of essential amino acids and ensure cell growth. Therefore, consuming foods rich in carbohydrates is always recommended for those who want to build muscle mass.

Types of carbohydrates

Carbohydrates are divided into two main types - complex andsimple. The complex ones include starch and fiber, and the simple ones include sugar. It is complex carbohydrates that serve as food for the nervous system, muscles and organs. However, simple carbohydrates also have their pluses - they are quickly converted into glucose and ensure its release into the bloodstream, in fact, the release of energy.

Healthy carbohydrates are found in vegetables and fruits.

So which ones are “good”?Carbohydrates that are found in plant foods are considered useful. They often contain beneficial nutrients. For example, bran and fiber improve digestion and normalize metabolism. It is these carbohydrates that must be chosen in order for the body to benefit from nutrition. You will find a large amount of healthy carbohydrates in oats, beets, bananas, carrots, brown rice, nuts and seeds, legumes, and many other plant foods.

“To reap the benefits of carbohydrates,try to choose nutrient-dense carbohydrates such as whole grains, fruits and vegetables; these are complex carbohydrates or “good” carbohydrates,” says nutritionist Kristen Oddy.

The consumption of such products will be lessaffect blood sugar levels. This is of particular importance for people with diabetes. In addition, a stable sugar level will provide you with energy throughout the day and ensure a good mood. In addition, complex carbohydrates promote a healthy digestive system by providing nutrition to the gut microbiome. By the way, if you are afraid to consume vegetables and fruits from supermarkets due to genetic modification, you should not do this, and here's why.

Bad carbs are found in baked goods and many other foods.

What foods have bad carbohydrates

“Bad” carbs are also known as refinedor processed. For example, during the processing of grain, bran and germ are removed from it, and with them fiber, vitamins, antioxidants and minerals necessary for the body. As a result, the nutritional value of products is greatly reduced.

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However, according to experts, not allsimple carbohydrates must be abandoned. Some fruits and milk contain simple carbohydrates. These foods are rich in beneficial nutrients.

The consumption of certain foods shouldcut. These include white bread and pastries, sugary sodas, beer, tomato sauce, etc. Consumption of these foods can lead to various health problems. In particular, according to recent studies, people who regularly consume simple carbohydrates are prone to cardiovascular disease, diabetes and other chronic diseases.

Summing up all of the above, we note that the need to abandon carbohydrates in the diet is another myth about healthy eating. However, they must be selected wisely, taking into account all of the above.