Carbohydrates are the most consumed food in the world. Together with fats and proteins ls, carbohydrates are an essential nutrient. What makes them different is that easily turn into energy for the body. Also glucose, is essential fuel for the brain. A healthy diet should include carbohydrates in dietary intakes. How to choose good carbohydrates As a general rule, the more natural and less refined carbohydrate is more healthy this is.
In addition, lower glycemic index you have, the better the carbohydrate to your levels of glucose in the blood. Then, choose unrefined carbohydrates, whole grains and have a glycemic index of medium to low. Carbohydrates and the glycemic index The glycemic index is a ranking of carbohydrates based on the immediate effect they have on blood sugar levels in the blood. The carbohydrates are converted into glucose very quickly have a high glycemic index. Those that are metabolized slowly, releasing glucose gradually into the bloodstream have an index low glycemic. Nutritional experts now believe that high levels of insulin and sugar caused by the overconsumption of carbohydrates with high glycemic index, are one of those responsible for the increase in heart disease, hypertension, diabetes and insulin resistance. Good carbohydrate foods Fruits and Vegetables. Fruits and vegetables are generally low in calories and rich in nutrients such as vitamins, minerals, phytochemicals and fiber.
This means they are a healthy alternative to any diet, especially if you’re trying to lose peso.Estudios have shown that people who eat a variety of fruits and vegetables have lower risk of heart disease and some cancers. For optimal nutrition, eating at least five servings of fruits and vegetables every day. This group includes whole-grain pasta, rice and noodles (starchy carbohydrates), the main source of energy of the body. All of these foods start out as a grain, wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and fillers, but for optimal health and glycemic benefits, choose unrefined whole grains over refined versions. Unrefined carbohydrates are rich in fiber and will keep you full and satisfied longer, which is great if you’re trying to lose weight. Examples are brown rice, whole grain breads, raw oats and wholemeal pasta. Potatoes Potatoes are another starchy carbohydrate, but this has a high glycemic index. New potatoes, fresh or canned, are the best options, with the best of all sweet potatoes. The potato is a food with no fat and is completely healthy by providing good amounts of vitamin C, potassium and fiber. Its high glycemic index can be reduced by eating other foods with low glycemic index as part of the same food. How many carbohydrates in our diets need to consume daily? Assuming that you can choose less refined carbohydrates, you can eat between 40 and 60 percent of daily calories from carbohydrates. For optimal health you should avoid low-carb diet plans. To learn more about how to take over and have a body as taking the best version of yourself, you need to read Your Ideal Body. There is a healthy and safe alternative to use the science of nutrition to your advantage and begin to achieve the changes you want in your body permanently.