CARBOHYDRATES - One of the Six Major Nutrients Our Body Needs to Thrive
Carbohydrates are made up of three atoms: carbon, hydrogen and oxygen (CHO).
These atoms can be linked together in different ways and numbers to form various types of carbohydrates.
There are three main variations: complex and simple carbohydrates, which are stored as glycogen (the fuel that supplies our bodies with energy) in the liver and muscles, and fiber, which contains non-digestible cellulose that gives plants their shape.
The authors of the high protein diets are trying to persuade us to change our eating habits by eliminating carbohydrates but are neglecting the importance of this food group, which includes the "good" carbohydrates and fiber.
Complex carbohydrates are the large branched chains formed by many sugar molecules linked together.
In this form, they are called starches and include whole grains, vegetables, fruits, legumes (soybeans and kidney beans, for example), seeds and nuts.
These are considered the "good" complex carbohydrates, whereas white bread, white rice, pasta and potatoes would be the "bad" carbohydrates.
A more detailed look at starches and the Glycemic Index (GI) can give us a better idea about what makes a carbohydrate good or bad.
A basic chart of carbohydrates with their glycemic values is shown below.
BASIC GLYCEMIC INDEX CHART HIGH GLYCEMIC INDEX "Bad" Carbohydrates Maltose (beer sugar) 110 GLUCOSE100 Glycemia Marker White bread95 Instant potatoes95 Honey, jams or jelly 90 Cornflakes, popcorn 85 Carrots85 Refined sugar75 Corn70 Beets70 White rice70 Cookies, pastries70 Boiled potatoes70 White flour pasta65 Bananas60 Raisins60 LOW GLYCEMIC INDEX "Good" Carbohydrates Whole rice50 Whole wheat bread 50 Whole wheat pasta45 Fresh white beans40 Oatmeal40 Whole rye bread40 Green peas40 Whole grain cereals35 Dairy products35 Wild rice35 Fresh fruits35 Lentils30 Chick peas30 Dried beans, peas30 Soya (most)15 Green vegetables
These atoms can be linked together in different ways and numbers to form various types of carbohydrates.
There are three main variations: complex and simple carbohydrates, which are stored as glycogen (the fuel that supplies our bodies with energy) in the liver and muscles, and fiber, which contains non-digestible cellulose that gives plants their shape.
The authors of the high protein diets are trying to persuade us to change our eating habits by eliminating carbohydrates but are neglecting the importance of this food group, which includes the "good" carbohydrates and fiber.
Complex carbohydrates are the large branched chains formed by many sugar molecules linked together.
In this form, they are called starches and include whole grains, vegetables, fruits, legumes (soybeans and kidney beans, for example), seeds and nuts.
These are considered the "good" complex carbohydrates, whereas white bread, white rice, pasta and potatoes would be the "bad" carbohydrates.
A more detailed look at starches and the Glycemic Index (GI) can give us a better idea about what makes a carbohydrate good or bad.
A basic chart of carbohydrates with their glycemic values is shown below.
BASIC GLYCEMIC INDEX CHART HIGH GLYCEMIC INDEX "Bad" Carbohydrates Maltose (beer sugar) 110 GLUCOSE100 Glycemia Marker White bread95 Instant potatoes95 Honey, jams or jelly 90 Cornflakes, popcorn 85 Carrots85 Refined sugar75 Corn70 Beets70 White rice70 Cookies, pastries70 Boiled potatoes70 White flour pasta65 Bananas60 Raisins60 LOW GLYCEMIC INDEX "Good" Carbohydrates Whole rice50 Whole wheat bread 50 Whole wheat pasta45 Fresh white beans40 Oatmeal40 Whole rye bread40 Green peas40 Whole grain cereals35 Dairy products35 Wild rice35 Fresh fruits35 Lentils30 Chick peas30 Dried beans, peas30 Soya (most)15 Green vegetables
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