Carbs are the single most important thing you can eat for weight loss and overall health – said the Doctor, even that the traditional thinkers think that Carbohydrates are bad for you. This is a believing that might go against everything you’ve heard, but he recommends eating a high-carbohydrate diet. Despite the fact that everyone think that carbohydrates contribute to insulin resistance, heart disease, and other health concerns, the truth is more complicated than that.
There are different types of carbs and tips how to eat them for your health
The word carbohydrates encompass a huge category. There are entirely different foods that fall into the “carbs” category a hot fudge sundae and cauliflower. Almost all plant foods fall into the carbohydrate category “slow carbs,” which are low-glycemic and don’t spike your blood sugar. Eating a cornucopia of good-quality, plant-based carbohydrates provides unique benefits, including high levels of vitamins and minerals, fiber, and special plant compounds with healing properties called phytonutrients. Most people eat quickly absorbed carbohydrates from sugar, high-fructose corn syrup, and white flour, which the body very efficiently turns into belly fat. Unfortunately they don’t choose the healthy slow carbs. Sugar scrambles all your normal appetite controls, so you consume more and more, driving your metabolism to convert it into lethal belly fat. Very important difference is in how carbohydrates affect your blood sugar. Sugar is different from calories that come from protein, fat, or non-starchy carbs.
The key difference are low-sugar carbohydrates like broccoli are slowly digested and don’t lead to blood sugar and insulin spikes. Slow carbs such as broccoli heal rather than harm.
About 75 percent of your carbohydrate intake should come from non-starchy veggies and low-glycemic fruits. When you focus on these low-glycemic-load plant foods, your weight normalizes. You feel better without the sugar crashes also that reduce your risk for numerous diseases.
Let’s go behind are-they-bad-or-good confusion and classify carbohydrates into four simple categories, using traffic-light colors, to help you make the optimal choices:
1. Forbidden carbs- Skip these altogether or use them very sparingly.
This category includes dried fruit, processed foods, and gluten-containing grains.
2. Red carbs – Go easy here.
These include starchy, high-glycemic cooked vegetables — like winter squashes, peas, potatoes, corn, and root vegetables such as beets — as well as higher-sugar fruits like grapes and melons. Portion these out and use them as treats, not dietary staples.
3. Yellow carbs- Eat these moderately
These include whole grains — like brown rice, quinoa, and buckwheat — legumes, dark berries, stone fruit, apples, and pears. All of these are nutrient-rich.
4. Green carbs – Eat all you want here!
Slow-burning, low-glycemic vegetables — like kale, broccoli, cauliflower, Brussels sprouts, cucumbers, and asparagus — should be the basis of your diet. Seaweed is another smart choice.
When might a low-carb diet be beneficial?
A patient will occasionally say that he did really well on a low-carb diet,”
I’m not denying they can work. While nearly everyone does well with slow carbs, there are some cases in which a very low-carb diet can be beneficial.For people with type 2 diabetes, high blood sugar, or obesity, you may need to restrict or cut out good carbs, even starchy veggies and fruit, for a period of time before returning them to your diet. The trick involves gradually introducing slow carbs. As insulin sensitivity improves, you can increase your consumption of slow carbohydrates like lentils, yams, fruit, and whole grains from time to time.
Source : healthylifestory.net