Effects Of Carbohydrates And Low Carbohydrate Diets

By | December 10, 2008

Low Carbohydrate Foods And Effect Of Low Carbohydrate Foods

There are numerous fad diets that promote the idea that carbohydrates are dangerous, but this is completely misleading. Carbohydrates are in fact an essential part of a healthy diet. They provide your body with the much needed fuel for any physical activity and for the proper functioning of your organs. Moreover glucose is vital for the functioning of your brain, and is the simplest form of carbohydrate. Some kinds of carbohydrates are however better than others and are recommended above the others.

The best food sources for carbohydrates include vegetables, whole grains, fruits, and beans. These foods promote good health by providing you with a variety of necessary nutrients like vitamins, fiber, minerals, and phytonutrients. Carbohydrate rich foods that are easily absorbed or digested however need to be restricted. These include white rice, white bread, sugared sodas, pastries, and other refined or processed foods. Such carbohydrate sources should be avoided or kept to a minimum as they can contribute to weight gain, diabetes and heart disease.

Carbohydrates Nutrition And Carbohydrate Diet

The health value of carbohydrate rich foods can be determined by their GI or glycemic index value. This index is meant as a classification for carbohydrates, depending on the immediate effect that they have on blood sugar or glucose levels. Carbohydrates that are converted to glucose rapidly have a higher GI value, while those that release glucose gradually have a lower GI value. Low GI carbs are a lot healthier as elevated blood glucose and insulin levels increase the risk of hypertension, heart disease, diabetes, and insulin resistance. Such elevated blood sugar and insulin levels are generally associated with an excessive intake of high GI carbs.

Here are some tips that will help you enrich your diet with good carbohydrate foods.

  • Start your day with a whole grain breakfast. Try some hot cereal like unrefined oats or a cold cereal. Make sure that whenever you purchase cereals you check the ingredients for whole grains.
  • Discard you white bread and instead start using whole grain breads, whether its lunch or snacks.
  • Cut down on your intake of potatoes and instead eat wheat berries, brown rice, whole wheat pasta, or other whole grain foods with your meals.
  • If your intake of fruits is low but you drink a lot of fruit juices consider switching. Whole fruits are a lot richer in nutrients and fiber as compared to their juice equivalents.
  • Beans would also make for a great addition to your diet as they are a good source of slowly digested carbohydrates and protein as well.
  • The key to any diet is moderation as no natural food is harmful and in fact offers health benefits, unless eaten in excess.