Do you think cutting out carbs makes you healthier? That is not true. The trick is to eat a varied diet – and to choose the right carbohydrates. Most people are concerned with a healthy life and a good physical condition. A trend that has emerged in recent years is that more people associate health with forgoing foods or nutrients. One of the most well-known diets is low-carb. But is it really the case that avoiding carbohydrates in the diet is the solution for a healthy body? No, a plant-based diet with lots of good carbohydrates, such as whole grains, vegetables, potatoes, fruits, beans, lentils and nuts, is good for our health and provides the fiber, vitamins and minerals that the body needs. And that carbohydrates make you fat is a myth.
There is no food or nutrient per se that will make you gain weight – it is an excess of energy intake over a longer period of time compared to what you need. But it does matter which carbohydrate source you choose. For example, if you opt for coarser grain products instead of fine ones, this can help to maintain weight, because dietary fibers give an increased feeling of satiety.
Different types of carbohydrates Sugar, starch and dietary fiber are the different types of carbohydrates. Sugar and starch are called fast carbohydrates because they provide a rapid rise in blood sugar and a quick replenishment of energy that does not take very long. Foods such as bread, white rice, light pasta, sandwiches, sweets, cakes and cookies contain a lot of fast carbohydrates.
Dietary fiber is called a slow carbohydrate because it slows the digestion and absorption of sugar and starch. This gives the body a lower and calmer rise in blood sugar. Wholemeal bread, oatmeal, barley groats, vegetables, fruit, beans and lentils contain starch and/or sugar packed together with fiber, giving us long-lasting energy. Sugar and starch provide the body with energy, while dietary fiber contributes to a more stable blood sugar level, is good for digestion and can have a cholesterol-lowering effect.
Varied is best So it's a good idea to be aware of the type of carbohydrates you eat. The key to a healthy body is not to cut out carbohydrates, but to vary. Our bodies need both fast and slow carbohydrates, but we should eat most foods rich in slow and coarse carbohydrates. Do not avoid carbohydrate-rich foods because in addition to providing us with energy and dietary fiber, they are important sources of several other necessary nutrients. For example, we get proteins, more B vitamins and iron from whole wheat bread and grains. And vegetables, fruits and berries contribute vitamins A, C and E, folate and potassium. In addition, a diet high in good carbohydrates and greens is associated with a healthy body weight and reduces the risk of multiple diseases.
