Healthy Carbs vs. Unhealthy Carbs

Carbohydrates are one of the three components of macronutrients, with dietary carbohydrates having three categories: sugars, starches, and fiber.  

The body uses carbohydrates as energy. When not in use, it is stored as fat, also referred to as stored energy, for later use. 

Carbohydrates have become notorious in discussions related to weight loss. But not all carbs are made the same, with their classifications being whole carbs and refined carbs.  

 

Carbohydrates  

Some examples of whole carbs include vegetables, oats, quinoa, barley, legumes, potatoes, and whole grains.  

Meanwhile, refined carbs are sugar-sweetened beverages, white bread, pastries, and other foods made with white flour.  

Refined carbs are usually the ones that bring an onset of health issues. Studies found that consumption of refined carbs can cause spikes in blood sugar, which can prompt hunger and lead to food cravings.  

In addition, refined carbs have been linked to health conditions such as obesity and type 2 diabetes.  

On the other hand, whole carbs can provide the nutrients the body needs. Experts noted that eating moderate amounts of carbohydrates   

Despite its reputation as being a main cause of weight gain, carbohydrates also protect against certain diseases, especially if it is high in fiber and contains whole grains. Studies found that whole foods can lower the risk of heart disease and stroke.  

 

Choose Your Carbs  

When eating carbohydrates, it is important to fill your plate with healthier choices of carbohydrates for a more filling meal.  

Use whole grains for your bread and rice, even for your snacks. Other examples of whole carbs include buckwheat, barley, rye, wheat berries, and wild rice. 

Instead of sugar-sweetened drinks, go for fresh fruits for more nutritional value. A fresh orange has two times as much fiber. In addition, choose beans and legumes for a healthy dose of protein instead of potatoes.  

 

SOURCE:  

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/  

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705  

https://www.healthline.com/nutrition/good-carbs-bad-carbs#TOC_TITLE_HDR_6  

https://www.hsph.harvard.edu/news/hsph-in-the-news/nutrition-news-carbohydrates-willett-hu/#:~:text=Nutrition%20experts%20divide%20carbohydrates%20into,blood%20glucose%20to%20rise%20quickly.  

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