Many of us are totally confused when it comes to carbs, not knowing whether or not it’s ok to eat them. The truth is that you can’t just focus on the word carb without differentiating between good carbs and bad carbs.
Bad carbs, also known as simple carbs, are found in refined and processed foods like white bread, white rice, white pasta, cakes, cookies, desserts, as well as beverages, condiments and dairy products with added sugar. Refined grains have been stripped of their fiber and nutrients during processing and offer little to no nutritional value. They are quickly absorbed into the bloodstream, causing blood sugar to rise rapidly and contribute to numerous health problems including weight gain, insulin resistance and diabetes.
Good carbs are unrefined and in (or very close to) their natural state. They are found in vegetables, fruits, beans, whole grains and seeds. They are rich in fiber and nutrients like magnesium and vitamin E. They also help reduce your risk of chronic diseases like Type 2 diabetes, stroke, heart disease and cancer.
Some specific carbs to include in your diet are:
For good health and weight, make the good carbs part of your diet. Starchy carbs should make up about 25% of your dinner plate, while non-starchy vegetables are 50%, with the other 25% being a protein.
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