Foods with a low GI take longer for the body to digest, leading to more balanced blood sugar levels. A diet with plenty of low GI foods, together with exercise and regular sleep, can help a person maintain health and a moderate weight. One factor that increases the GI score of a food is the milling and grinding process, which often leaves no more than the starchy endosperm, or the inner part, of the seed or grain.
This is mainly starch. Carbohydrates are an important source of energy for the body. Some types are more healthful than others. For instance, dietary fiber is a carbohydrate that protects heart and gut health, whereas added sugars can lead to an increased risk of type 2 diabetes, heart disease, and overweight.
Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity, are more likely to lead to good health and a healthful body weight than focusing on or eliminating a particular nutrient. Carbohydrates provide the body with energy and are a vital part of a nutritious diet. Some carbohydrates are better for health than others, however…. People digest simple carbs faster than complex ones, and both types provide the body with its energy.
Learn more about the difference between simple…. Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently. Many high-carb foods offer health benefits, such…. A low-carb diet is one strategy to help manage diabetes symptoms and reduce the risk of complications.
In this article, learn why a low-carb diet…. A keto diet prioritizes fats and proteins over carbs. It may help reduce body weight, acne, and the risk of cancer. Learn about the benefits and risks…. What you need to know about carbs. What are they? Nutrition Chemistry Simple and complex carbs High or low carb diets? Diabetes Glycemic index Summary Carbohydrates are the main source of energy for the body.
What are carbohydrates? Simple and complex carbohydrates. Should I try a high or low carb diet? You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
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Please try again. Something went wrong on our side, please try again. Show references Colditz GA. Heathy diet in adults. Accessed Nov. Feldman M, et al. Digestion and absorption of dietary fat, carbohydrate, and protein. Philadelphia, Pa. Carbohydrate counting and diabetes. Duyff RL. Hoboken, N. Li Y, et al. Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease. Carbs have been shown to protect the body against certain disease and cancer.
Complex carbohydrates like oatmeal are rich in fiber and when consumed regularly indicated to reduce the risk of hypertension and heart problems. Additional health benefits include reduced incidence of obesity, protection against Type-2 diabetes and an optimal digestive system. Carbohydrates are also shown to promote weight loss and the ability to maintain the goal weight.
Research indicates carbohydrates are an essential part of a healthy diet providing vital nutrients the body requires for optimal functioning. The two main types of carbohydrates are simple and complex. Simple carbs include sugars naturally occurring in foods like fruits, vegetables, and milk. Added sugars found in prepared or processed foods are also listed under the simple carb category but aren't as healthy.
They have fewer nutrients than foods with naturally-occurring sugars. Simple carbohydrates enter the bloodstream quickly providing rapid energy for body functions.
Many active adults and athletes will consume raisins or banana prior to a workout and feel this provides adequate energy for the session. Other simple carbs are known for their superior antioxidants and high nutrient value include:. Complex carbs include fiber and starch and take longer to digest before the body can use the glucose as an energy source. Samples of healthy complex carbs include whole grain bread, quinoa, sweet potatoes, beans, most vegetables, and oats.
Many individuals also combine a protein source like egg whites with complex carbs, especially if preparing for an intense weight training session. Complex carbs are higher in nutrient value than simple carbohydrates and should make up the largest percent of our nutrition.
The following complex carbohydrates are an excellent source of fiber, antioxidants, vitamins, and minerals:. The body functions at its best when healthy selections of both simple and complex carbs are consumed on a regular basis. Learning how to select the best carbohydrates to maintain a healthy body will reduce the anxiety surrounding all the hype about not eating carbs and enable a more simplistic and realistic approach to eating healthy.
Making sure you find healthy carbohydrate sources is key to maintaining behavior that will encourage healthy eating. Many people believe a no carb diet is a requirement for getting in shape but it can often lead to more severe health problems. Schedule a consultation with a Nutritional Therapist at Behavioral Nutrition for help finding a healthy diet for your specific situation. Office: Fax: Email: info behavioralnutrition.
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