Whether you are counting carbohydrates as part of your weight loss endeavors or as a means of keeping your diabetes under control, having a good understanding of the different types of carbohydrates, their role in your diet and where you can find them is imperative for carb counting success. Fortunately, having a good understanding of carbohydrates is not as difficult as it sounds. Carbohydrate counting success is all about reading labels, controlling portions and making healthy eating decisions.
Definition
Carbohydrates are important for healthy bodily function, according to the Centers for Disease Control. They are used to form glucose, one of the essential ingredients needed to fuel your body and keep things working. Glucose is either used as it is created or stored in the muscles for later use. In essence, carbohydrates are one of the essential building blocks used to create fuel for your body.
Cutting Carbs
Many diets encourage eliminating carbohydrates completely, while some experts warn against this. Although cutting carbohydrates can send your body into a state called ketosis that often involves shedding a few pounds, this loss of weight is due to the loss of water retention and the vitamins and minerals that are often shed through urine in the process.
The Life Clinic website reports that some of the same foods that are loaded with carbohydrates are also loaded with other nutrients. For example, fruits and vegetables contain plenty of carbohydrates but they are rich in vitamins A and C, as well as some other essentials. Cutting carbohydrates from your diet completely would involve cutting out fruits and vegetables, some of the most important foods in a healthy weight loss diet. Cutting carbohydrates also robs the body of glucose, resulting in extreme fatigue. Extreme fatigue can make it difficult to exercise, sometimes resulting in a weight loss plateau.
Simple Carbohydrates
Carbohydrates get a bad rap when it comes to dieting in general, but they aren't all bad. When it comes to "bad carbs," the culprit is a group called simple carbohydrates. Simple carbohydrates can be found in foods like spaghetti and other pasta, milk, white bread and sugar. IVillage reports that simple carbohydrates contain refined sugars and tend to be very low in vitamins and minerals needed for good health. While it may be difficult to avoid simple carbohydrates entirely, try to replace your simple carbohydrates with complex carbohydrates when possible.
Complex Carbohydrates
Complex carbohydrates, better known as the "good" carbohydrates, are a little different from their simple counterparts. According to iVillage, complex carbohydrates are loaded with vitamins, minerals and fiber and are a much healthier choice than simple carbohydrates. Whole-grain breads, vegetables, whole-grain pasta, cereals and even beans may all be considered complex carbohydrates.
Whole Grains
Although they fall into the category of "carbohydrates," whole grains are a vital part of a healthy diet. The CDC recommends that at least half of your daily grain choices be whole grains, as they are full of fiber. They are also complex carbohydrates that break down in the bloodstream much more slowly than simple carbohydrates. This produces glucose slowly, providing more lasting fuel for your body.
Whole grains aren't difficult to incorporate into your diet. Opt for whole-wheat or rye bread instead of white bread. Wild rice, quinoa, barley and even whole-grain corn can fall into this category. Explore your options with whole grains and get the fiber and nutrients your body needs without having to count carbohydrates.
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