The Benefits of Eating Healthy Carbohydrates
For decades, carbohydrates have been villainized as a portion of 'bad' food, "fattening" and "inflammatory". But the truth is that carbs are a necessary part of a healthy diet.
They are also an essential source of energy for the body. They also supply many other nutrients that aid in overall health and well-being.
1. Energy
Carbohydrates are often seen as the enemy, but in truth, they can be a beneficial part of a healthy diet. The right kind of carbohydrates can provide energy, reduce your risk of several chronic health conditions, and help keep your weight in check.
The body uses carbohydrates to fuel activities such as walking, eating, and sleeping. The number of carbs required by your body will vary, so speak to a registered dietitian or a doctor for guidance.
When you eat carbs, your body breaks them down into a form of sugar called glucose. Your liver then converts any unused glucose into glycogen, which is stored in your muscles and liver for immediate use. Glycogen is a great source of energy for short, intense bursts of activity.
However, too much of it can result in a dangerous drop in your blood sugar levels. Excess glucose in the bloodstream can lead to high blood pressure, heart disease, and obesity.
Fortunately, there are many foods that can provide you with the energy your body needs without contributing to those health concerns. These include fruits, vegetables, whole grains and legumes.
These healthy carbohydrate foods are not only high in energy, but they also contain a variety of nutrients that will benefit your health. For example, dark berries are rich in fiber and antioxidants that will keep you feeling full and energized throughout the day.
Another source of healthy carbohydrate is hummus, which contains chickpeas and tahini (sesame seed paste). This combination helps slow down the absorption of carbohydrates, which prevents spikes in your blood sugar.
Other sources of complex carbohydrate include beans, peas, lentils, quinoa, and brown rice. These foods are high in protein and fiber, and are a good source of vitamins and minerals.
Adding a large serving of these types of healthy carbohydrate foods to your daily meals will give you the sustained energy you need to get through your busy day. These carbohydrate-rich foods can also help you stay satiated so you don't overeat.
Some people also find that consuming small amounts of carbohydrates throughout the day makes them feel more energetic. This is because the carbs provide energy to your brain, which helps your memory function and improves mood.
2. Digestive Health
The gastrointestinal tract has a key role in body health as it absorbs nutrients while ridding the body of waste. As many as 70 million Americans suffer from GI issues and an unhealthy gut can lead to serious digestive conditions such as obesity, colon cancer and diabetes.
Fortunately, there are foods that can improve your digestion. Among the best are whole grains, legumes and low-fructose fruits.
Whole grains are high in antioxidants, minerals and vitamins and are also a good source of fiber. They help slow the breakdown of carbohydrates, which helps control blood sugar levels and reduces cholesterol levels.
Beans, peas and lentils are another excellent option, as they are a great source of protein and fiber. They can help ease bowel movements, promote the growth of healthy gut bacteria and prevent constipation.
These foods are rich in soluble and insoluble fiber, which is essential for proper digestion. They also absorb water in the intestines, which can help relieve bloating and gas.
Other good sources of dietary fiber include vegetables, such as broccoli, cauliflower and Brussels sprouts. These vegetables are also rich in potassium, which can help promote digestive health.
They are also a good source of nitrates, which can help reduce blood pressure and have other cardiovascular benefits.
The right amount of carbohydrates can support your digestive system and improve your overall health, as well as boost your energy levels. You should aim to get 45% to 65% of your calories from carbohydrate, and make sure you're eating a variety of foods, including whole grains, nuts and fruits.
Carbohydrates are a main source of energy in the human body, and if you're not getting enough of them, you may start feeling lethargic or experience a lack of concentration. You also need a steady supply of carbohydrates to help your brain and body produce serotonin, a chemical that improves mood.
The best way to ensure you're getting enough carbohydrates is to eat a variety of foods, including fruits, vegetables, legumes and whole grains. You should also avoid eating too much processed and refined carbohydrates, which can cause you to gain weight.
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3. Weight Loss
Carbohydrates are a major part of a healthy diet, providing energy for the body, protecting against disease and helping to control weight. In addition, some types of carbohydrates, such as whole grains and legumes, are also high in fiber, which contributes to a feeling of fullness.
However, many people believe that carbohydrates cause weight gain and are bad for health. Thankfully, this isn't the case.
The right type of carbohydrate, eaten in moderation, can help you maintain a healthy weight and protect against heart disease and diabetes. To make sure you're getting the carbs your body needs, keep an eye on your portions and eat foods that are high in nutrients.
Some foods that are considered healthy carbohydrate sources are whole grains, fruits, vegetables and beans. These foods also provide a good balance of fats and protein, which can help you feel satisfied after eating them.
These foods also provide a healthy balance of vitamins and minerals. Fruits and vegetables, for example, contain iron, calcium and B Vitamins.
Other healthy carbohydrate options include oats, rice and potatoes. They are all low in sugar, but they are also high in fiber and provide plenty of essential nutrients.
You can also find healthy carbohydrate sources in legumes, such as lentils and split peas. These are also high in fiber, which helps you feel fuller for longer.
Another benefit of eating healthy carbohydrate sources is that they can improve your absorption of nutrients. This is particularly important for those who suffer from autoimmune disorders like AFS, which can inhibit the release of digestive enzymes in the gut.
In some cases, consuming carbohydrates can be a great way to boost your metabolism and speed up your fat loss, says nutritionist Gidus Collingwood. A high-fiber, low-sugar carbohydrate diet is associated with lower blood sugar levels and a faster metabolism, she says.
If you're looking to lose weight, choose healthier carbohydrates, such as fruits, veggies, nuts and seeds. These carbs can add a lot of flavor to your meals without adding calories.
If you're not sure what kinds of foods are healthy carbohydrates, talk to a dietitian or doctor. They can help you determine what your daily calorie needs are and recommend the best food choices for you.
4. Mental Health
Eating healthy carbohydrate foods can be a great way to improve your mental health. They give you energy without causing a sugar crash and are important for the production of the mood-boosting brain chemical serotonin.
Carbohydrates can also help you stay at a healthy weight, which can lower your risk of depression. They can also reduce your stress levels and help you sleep better.
In addition to eating healthy carbohydrates, you should also try to include a variety of fruits and vegetables in your diet. Dark-colored fruit and vegetables are high in antioxidants that can fight free radicals that can cause damage to your cells and lead to depression.
You should also try to eat foods with omega-3 fatty acids. These oils have been shown to reduce inflammation in the body, and some studies have linked low levels of these oils with depression.
Fatty fish such as salmon, trout, mackerel and sardines contain omega-3 fatty acids that can decrease your risk of depression. They can also boost your mood by helping to produce neurotransmitters that can make you feel more relaxed.
Another food that can improve your mental health is protein. Lean protein sources such as turkey, chicken, eggs and beans help to keep your serotonin levels balanced.
This is because the amino acid tryptophan can increase your body’s ability to produce the mood-boosting brain chemical serotonin. You should try to eat a meal that has both protein and a source of complex carbohydrate several times a day.
In addition, you should eat a variety of whole grains and vegetables to get all the vitamins and minerals your body needs. Brown rice, quinoa, sweet potatoes and beets are all good choices.
You should also drink plenty of water to keep your body hydrated and flush out toxins. A healthy balance of fluids is essential for keeping your brain and body functioning at its best.
A healthy diet is important for the overall wellbeing of your body, but it’s especially critical when you suffer from mental illness. Many nutrient-dense foods, including whole grains, fruit and vegetables, seeds and unsaturated fats, can support mental health. A diet rich in these foods can help you manage your symptoms, prevent mood swings and even add years to your life.
