Carbohydrates

Its actually important to understand what each nutrient does to your body?How does it work?

Carbohydrates when digested and broken down by the body,converts in  glucose (blood sugar), which is then used or stored as energy.We need this energy to carry out our daily activities.

Carbohydrates are called simple or complex, depending on their chemical structure.Many of the complex carbohydrates are good sources of fiber.

 A lack of carbohydrates in the diet can cause tiredness or fatigue, poor mental function and lack of endurance and stamina.

Complex carbohydrates: Complex carbohydrates are often referred to as starch or starchy foods. They are found naturally in foods and also refined in processed foods.

Complex carbohydrates as natural starches are found in:(should be included in your diet)

• bananas
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats
• parsnips                                             
• potatoes
• root vegetables
• sweet corn
• wholegrain cereals                                             
• wholemeal breads
• wholemeal cereals
• wholemeal flour
• wholemeal pasta
• yams.
• 
  

Complex carbohydrates as refined starches are found in:(should be avoided)

• biscuits, pastries and cakes
• pizzas
• sugary processed breakfast cereals
• white bread
• white flour
• white pasta
• white rice.

Simple carbohydrates : Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form.

Natural sugars (should be included in your diet) are found in fruits and vegetables.That doesn't mean you should avoid fruits and vegetables. The naturally occurring simple carbohydrates present in fruits and vegetables can be beneficial to your health.

Refined sugars are found in: (should be avoided)

• biscuits, cakes and pastries
• chocolate
• honey and jams
• jellies
• brown and white cane sugar
• pizzas
• prepared foods and sauces
• soft drinks
• sweets and snack bars.

Sugar and starch are found in both healthy and 'unhealthy' foods, so the type of carbohydrates you eat is important for your well being.

*  The majority of carbohydrate intake should come from natural starches and naturally occurring sugars(fruits,milk and vegetables) rather than processed or refined sugars.

* Eating too much carbs will lead to weight gain, regardless of what foods you get your energy from.

* Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain.

 * 1g carbohydrate contains 3.75 calories

* Many of the complex carbohydrates are good sources of fiber.

* For a healthy diet, limit the amount of added sugar that you eat and choose whole grains over refined grains 

* A diet too high in carbohydrates can upset the delicate balance of your body's blood sugar level,

* Fruits and vegetables are also high in a number of other nutrients, including vitamins, minerals and fiber. Some fruits, vegetables and legumes may also contain fats and protein. 

Dietary fiber>