Carbohydrates are an important source of nutrition for us. They are one of the basic nutrients required to keep the body healthy and functioning, the others being proteins and fats. Carbohydrates are found in a variety of healthy and unhealthy food, causing it to become a topic of argumentative discussion.
The recent past has seen an increase in a lot of diets that require you to avoid or cut off carbohydrates completely from your diet. This is because of the presence of carbohydrates, better known as carbs, in foods you know are good for you like vegetables and in foods that you know aren’t healthy, like pastries. This has also led to the division of carbs into good carbs and bad carbs, however, they are generally categorized as bad for health as they cause weight gain.
The body needs sufficient amount of carbohydrates in order to function effectively and there is a certain amount of carbs that one should intake on a daily basis. However, this doesn’t mean one can load up on donuts, cakes, and cookies in order to fulfill their daily intake of carbs. An individual needs to know the difference between carbs that belong on your plate and the ones to avoid. Intake of carbohydrates is good and is necessary, although consuming the wrong carbs at the wrong time can work against your metabolism and come in the way of dropping pounds.
Now the question arises, how does one differentiate between good carbs and bad carbs? Here is a list of good and bad carbs:
Good carbs are low in calorie and are loaded with nutrients. They will not have the inclusion of any added sugar, they are low in sodium and fat and high in fiber. Good carbs include:
- Whole grains such as brown rice, buckwheat etc.
- Lentils & legumes
Bad carbs are extremely high in calories and low in nutrients. They are also low in fiber and high in sodium, fat and cholesterol. Bad carbs include:
- Cakes, pastries, cookies, and donuts
- Sugary drinks and sweetened beverages
- Products with added sugar like chocolates
- Soda’s
Most of these foods are best avoided, although they may not do much harm to people who consume them in moderation. When it comes to the intake of carbohydrates, there is no one-size fits all solution. Each individual has a different requirement for the total amount of carbs required in a day depending on their age, gender, food habits, amount of physical activity etc.
Some people, however, are advised to restrict their intake of carbohydrates given a medical condition they suffer from. It is always best to consult a dietician and understand your dietary needs before following any diet plan. Given the rise in fad diet plans available on the internet, it is most probable that people are inclined towards following the fancy diets that guarantee weight loss within a short period. However, they fail to realize that such weight loss techniques are not long-term and will have consequences.
Weight loss is the main reason for people to cut off carbs from their meals, this can be done by;
- Consuming foods that are high in fiber – Choose your food wisely, there is abundance in the variety of bread and cereals available today. Consume foods that are naturally rich in fiber and not high in fiber because it is added to them.
- Eat home cooked simple food – Avoid store-bought food and consume the simple and healthy food made at home. Store bought food is processed and contains high amounts of trans fat.
- Work out regularly – engage yourself in any form of physical activity in order to stay fit.
An individual following health dietary practices coupled with healthier lifestyle practices does not need to avoid any nutrient from his or her daily meal plan.
Carbohydrates are an important source of nutrition to the body and must not be eliminated from the diet. Restricting carbs from your meal will not aid weight loss. Most often people say ‘I am cutting off carbs’ when they avoid eating bread or pasta. However, we forget that milk, vegetables and fruits like peas, cauliflower etc. are all carbs and must be consumed but in moderation. “Carbohydrates will make you fat” is the most common misconception that needs to be changed. Eating carbs in unnecessarily large quantities can definitely lead to weight gain, but so can excess intake of any other food item.
Dietician
Aster Clinic, Bur Dubai (AJMC)
