You may have heard that carbohydrates are not good for your body. While some carbs, especially those containing large amounts of sugar and those included in items with a lot of fat, are not the most healthy choices, others are important to keep your digestive system in good shape and to prevent diseases. Learning how to choose the healthiest carbohydrates can help you lose weight and put you on the road toward better health.
Complex Carbohydrates
Complex carbohydrates are also called starches, and can be refined or unrefined. Refined complex carbohydrates have had the bran, or the tough outer shell of the grain, removed. This means that many of the vitamins and minerals are no longer in the grain. Unrefined grains still include the bran, and are better for your body. The Centers for Disease Control and Prevention recommends that at least half of the carbohydrates that you eat each day be whole grains.
Simple Carbohydrates
Simple carbohydrates are often called sugars. They may be naturally occurring, such as lactose in milk or fructose in fruit, or they may be added to foods. Your body can digest simple carbohydrates more quickly than it can digest complex carbohydrates, so you may feel hungry fairly quickly after eating a sugary food. Sugars also contain fewer nutrients than starches, and are not as healthy for your body. Limit the amount of simple carbohydrates that you eat by reading food labels and avoiding products with extra sugar added.
Fiber
Fiber is a type of complex carbohydrate that your body needs to keep your digestive system running smoothly. Fiber prevents constipation and can also reduce your risk of developing serious health problems, such as diabetes and heart disease. Eating more dietary fiber can help lower your blood pressure and may lower your risk of developing colorectal cancer. Foods that are high in fiber include whole grains, fruits, vegetables and legumes. Eat the edible skins of fruits and vegetables, because that's where a lot of their fiber comes from.
Low-Carb Diets
Low-carb diets recommend eating very low amounts of both simple and complex carbohydrates. You may lose weight on a low-carb diet, because if you currently eat large amounts of simple or refined carbohydrates, you may be consuming a lot of calories. Cutting out complex carbohydrates and fiber, however, can cause constipation, bad breath, trouble sleeping, nausea and diarrhea. Talk to your doctor before you begin any weight-loss plan, and continue to eat a variety of foods from all of the food groups.
References
- KidsHealth; Learning About Carbohydrates; Mary L. Gavin, M.D., Feb. 2008
- CDC; Nutrition for Everyone: Carbohydrates; Feb. 23, 2011
- American Diabetes Association: Carbohydrates
- MayoClinic.com; Dietary Fiber; Nov. 19, 2009
- FamilyDoctor.org: Nutrition for Weight Loss: Is a Low-Carbohydrate Diet Right for Me?
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