-LINE: ‘’A wise selection of carbohydrates as an energy source.’’
The so-called ‘’Bad’’ carbohydrates – sugar and refined foods tend to be significant contributors to excess calorie. That is because they are easy to get, come in large portions, tastes good, and aren’t too filling. People tend to eat more of these refined foods than needed. And, often foods like colas and candies provide no required nutrients, so people really don’t need to eat them at all.
Carbohydrates can tend to be of an healthier source too just like grains due to the following reasons:
Broken Down More slowly in the body:
Whole grains contain all three parts of the grain
1. The bran.
2. The germ.
3. The endosperm.
Whereas refined grains are mainly just the endosperm and that means more for the body to break down. More to break down means the breakdown is slower, the carbohydrates enter the body slower and it’s easier for the body to regulate them.
High in Fiber:
Foods that are good sources of fiber are beneficial because they are filling and therefore they discourage overeating. Plus, when combined with adequate fluid, they help move food through the digestive system and protect against gut cancers and constipations.
Packed with other vitamins and minerals:
In addition to fiber, whole grains contain more essential fatty acids, Vitamin E, magnesium, and zinc than their processed equivalents.
Good Quality Carbohydrates:
But just because refined carbohydrates have receives a lot of bad exposure in the recent years doesn’t mean that they are all bad.
In the good vs. bad debate about carbohydrates a lot of people forget that carbohydrates are found not just in grains but in a lot of very nutritious foods as well as for Fruits, vegetables and dairy products which provide a range of essential nutrients that support growth and overall health.
Poor Quality Carbohydrates:
Foods that are high in added sugars (Cakes, Pastries, Cookies, Candies and Frozen desserts) tend to also be high in calorie and low in valuable nutrients. As a result high sugar diet is often linked to obesity. Eating too many sugary foods can also lead to dental caries and tooth decay. The key to keeping sugar consumption in check is moderation.
Sugars that don’t produce maximum damage:
A little sugar, particularly if it’s in a food that provides other important nutrients isn’t going to do much damage. Instead of giving children foods that are low in nutrients and high in added sugars, healthier choices should be made such as a fruit, a naturally sweet carbohydrate containing snack that also contains fiber and vitamins that the child needs.
How to cut down added sugars?:
One way to cut down on added sugars in the diet is to eliminate Soda. Each 12 ounce (335 milliliter) serving of a carbonated, sweetened soft drink contains the equivalent of 10 tablespoons (49g) of sugar and 150 calorie. Instead of soda or juice drinks children and teenager should be taking low fat milk, water, or 100% fruit juice.
Therefore, Carbohydrates are the main source of energy in the diet of majority of the world’s population. Nutritionists recommend that most of the dietary energy should come from carbohydrates in a healthy diet.