The good and the bad Carbohydrates
Carbohydrates are an important part of the diet and when we say carbohydrates we do not mean cakes and cookies, but we mean nutritious carbohydrates.
Our body uses carbohydrates as the main fuel source. Sugars and starch are broken down into simple sugars during digestion. They are then absorbed into the bloodstream, where they are known as blood sugar (glucose). From there, glucose enters the cells of our body with the help of insulin. Part of this glucose is used by the body for energy, fueling all of our activities, whether it’s for gymnastics or just for breathing. The extra glucose is stored in the liver, muscle and other cells for later use or it gets transformed into fat. The basic forms of carbohydrates are. Sugar(which is the simplest form of carbohydrate), starch and fiber.
image source: revisionfitnessclub.com
Good and Bad Carbohydrates
Carbohydrates are the main source of energy for the body and an important part of every healthy diet, so we should never omit them from our diet. What is also important, however, is to understand that not all carbohydrates are the same thing
Carbohydrates are divided into simple (“bad”) and complex (“good”) and the separation is due to their chemical composition and to the way our bodies process them. Complex carbohydrates, such as wholemeal and legumes, consist of larger chains of sugar molecules for the dissolution and treatment of which the body requires more time. Therefore, in this case the body, receives a more balanced amount of energy.
Simple carbohydrates consist of basic sugars that are easily digested and of low value for the body. In short, the more sugar, the less fiber and the worse the carbohydrate for the body. Fruits and vegetables, although simple carbohydrates, consisting of basic sugars, are drastically different from other foods of the same class as they are cookies and cakes. The truth is that fiber in fruits and vegetables changes the way the body processes sugars and slow down the process of digestion, turning them into more complex carbohydrates.
The simple carbohydrates that are good to limit your diet are:
• Soft drinks
• Syrups of commerce
• White rice, white bread and white pasta
• Potatoes (which are complex carbohydrates, but react to the body as a simple carbohydrate)
• Bakery and pastries
Without going into excessive reactions, the truth is that we can consume sparingly simple carbohydrates, but it is better not to be the main source of carbohydrates for the body. And in the category of simple carbohydrates, the best choices are baked potatoes, white rice and the corresponding macaroni.
The difference with complex carbohydrates
Complex carbohydrates are considered to be good carbohydrates because of the type of sugars they make and they require the body for longer to break down. Their glycemic load is generally low, which means that the body gets lower sugar levels at a more stable rate instead of bumps and low falls.
The choice of complex carbohydrates is nothing more than a simple replacement of certain foods for our meals. Prefer brown rice instead of white and select wholemeal pasta instead of the white ones.
For a more scientific explanation of what exactly are carbohydrates and how they work, check out this video by Richard J. Wood
Source: TED-Ed youtube channel