Although there are numerous diets that tout eating no or low carbohydrates, carbs are not always bad for you. In actuality, they can be quite good for you, and are arguably an essential part of a balanced diet. There are different types of carbs, and some are better than others.
Types
Numerous types of carbohydrates are very healthy and can help you lose weight--namely, the complex carbohydrates. These carbs include whole wheat, oat, barley, bulgur wheat, brown rice, and others. You can find whole-wheat versions of spaghetti, bread, crackers and cereal to substitute for the refined versions, the Mayo Clinic advises. The complex carbohydrate group also includes most vegetables and fruit, seeds and legumes.
Benefits
There are many benefits associated with eating these healthy carbs. Whole grains are generally low in fat and high in vitamins and fiber. Whole grains, unlike refined grains, still have their bran and germ intact and thus have more fiber, which holds off your hunger longer and helps you lose weight. GaiamLife explains that complex carbohydrates release insulin in your body slowly, unlike simple carbohydrates, and that helps the body to burn fat.
Avoid
While the above carbs are good for you, there are other types of carbs you generally want to avoid. Refined grains, such as white flour and white rice, have had the germ and bran taken out of the grain, which takes away most of the nutrients. These grains often have the nutrients added back in, but then it is not a natural source, and the fiber is not added back in, according to the U.S. Department of Agriculture. Sugars are a simple carbohydrate that can add to weight gain. GaiamLife explains that simple carbohydrates lead to food cravings and slow down the burning of fat in the body.
Size
The government food pyramid recommends six to eight servings of grains a day. A serving includes one ounce of that food. The pyramid says that this amount can change depending on your physical activity level, age and sex. USDA emphasizes that for optimal health, at least half of these servings should be whole grains.
Expert Insight
Dr. Ben Kim, a chiropractor in Ontario, Canada, states on his website that "the most efficient source of fuel for your cells are carbohydrates," and he does not agree with low-carbohydrate diets. Dr. Kim shows that carbohydrates are beneficial to your body, especially complex and non-processed carbs, by giving you essential nutrients, providing fuel for your body, and by maintaining healthy levels of insulin..
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