Dietary carbohydrates have been stigmatized due to their alleged harmful health effects. However, recent research has indicated that relatively high-carbohydrate diets can be helpful. So, why is it that we are programmed to avoid carbohydrates as much as possible? We’ll discover out in this article.
What exactly are Carbohydrates?
According to an article at ensoulbodyclinic.com, a carbohydrate (or carb) is one of the four macronutrients that provide calories for the body to use for fuel. Carbohydrates in food are classified into three categories: Energy, Fat, and Sugar.
Grain starches (complex carbohydrates)
Foods high in starch give a gradual and consistent release of energy throughout the day. They are commonly found in plant-based meals and are numerous sugar units bound together. Bread, rice, potatoes, and pasta are examples of starchy foods.
Simple carbohydrates (Sugar)
Some foods naturally contain simple carbs, such as fruit, honey, fruit juices, milk, and vegetables. Other types of sugar – such as refined sugar – can be added during processing or cooking. Experts say that foods high in simple carbs often give a rapid burst of energy.
It also aids in the health of our intestines, and some forms of fiber may help decrease cholesterol. For example, vegetables with their skins left on, wholegrain, beans, and lentils are all high in fiber.
5 Carb Common Misconceptions
One of the most popular myths about losing weight or fat is that eliminating carbohydrates would result in success. Here are five carbohydrates Myths You Might Not Know About.
1. Carbohydrates cause weight growth
Weight gain is caused by the body consuming more calories than it requires. Carbohydrates, on the other hand, can help with weight loss and maintaining a healthy weight. This is because they provide energy to our bodies, and without them, we would not have fuel for exercise or other everyday chores.
2. Low carb diets are the most effective approach to reducing weight
There is no proof that a low-carb diet is the most successful weight loss technique. Portion management is the key to reducing weight. Severe carbohydrate restriction can be harmful to your health. It causes your body to enter a condition of ketosis (when your body burns fat instead of glucose).
3. It is feasible to live a life free of carbohydrates
Carbohydrates are macronutrients, which means the body needs a lot of them. They are also necessary for the body to function. Carbohydrates are naturally found in virtually all diets, including fruit and vegetables. Experts recommend consuming roughly half (40-60%) of our daily calories as carbohydrates.
4. Carbohydrates, not protein, should be reduced
A diet heavy in carbohydrates and low in protein might jump-start the body’s metabolism. Protein is especially vital for persons who often lead an active lifestyle and work out. Other studies have indicated that protein and carbohydrates work together to assist your body to metabolize sugar and can help reduce blood sugar increases after meals.
5. Carbohydrates are all the same
Simply reducing your carbohydrate consumption will not result in weight loss. As a result, this might lead to an increase in calorie consumption, leading to weight gain. Carbohydrates are grouped into two types: simple and complex. Complex carbohydrates contain more nutrients and break down more slowly than simple carbohydrates.
Recognizing Glycemic Responses
A diet high in GI foods may increase blood glucose levels. This may result in weariness, headaches, and possibly diabetes. Sustained high blood sugar, often known as hyperglycemia, can be harmful to the body. High blood sugar levels hinder normal cell function and cause inflammation.
For Difficult Fats Unaffected by Dietary Changes
With non-invasive fat removal procedures, achieving the ideal figure has become more accessible. It is important to ensure that your daily calorie intake does not exceed what is required. However, it is possible that it will not work for those stubborn pockets of fat.
CoolSculpting and SculpSure
CoolScupting is an FDA-approved, non-invasive fat reduction procedure that targets persistent pockets of fat. It employs a fat-freezing process known as Cryolipolysis, which kills fat cells under subzero temperatures.
On the other hand, SculpSure is a non-invasive fat-loss procedure that is an alternative to CoolSculpting. Dr Thean said that Sculpsure works by gently heating and destroying fat cells with laser technology. In addition, SculpSure penetrates deep into the skin’s dermal layers stimulating collagen formation and beneficial for skin laxity.
Carbohydrate deficiency makes you weary and hungry in ways that fats and proteins cannot. Therefore, we must understand the significance of carbohydrates in a diet to make better-educated decisions about our weight reduction strategy.
6 Amazing Health Benefits of Eating Carbohydrates
Now, let’s get to the more fun part and find out what are the beneficial sides of eating carbohydrates! You will be surprised to hear some of them.
1. Carbohydrates are very good for your brain
One of the greatest benefits of choosing healthy carbohydrates is the fact that you can improve your own cognitive function. As you know your brain is needing glucose so it can function perfectly. When the level of glucose falls, you are going to experience cognitive dysfunction, and problems with memory, concentration, focus, and learning. Therefore, avoid the risk of this occurrence, and stay focused and energized by intaking the healthy carbohydrates.
2. Carbohydrates will help reduce bloating
You can easily forget about the problem of poor digestion as well as bloating if you choose to eat good and healthy carbohydrates regularly. In general, fiber from healthy food will maintain an ideal bowel movement which means that you will not feel bloated. This is all because of the fact that your body will start to effectively eliminate the waste.
3. Carbohydrates can improve your mood and make you happier
Many studies that have been conducted show that carb food contains L-tryptophan that is an amino acid that produces the neurotransmitter called serotonin. As you probably know this is the neurotransmitter that helps you reduce your anxiety, stress, and depression level and immediately helps you feel better and happier. With low tryptophan and low serotonin level, a person is getting anxious and depressed. Therefore, you can prevent this scenario by choosing healthy carbs such as fruits, vegetables, beans, whole grains, and lentils.
4. Carbohydrates are lowering the risk of cardiac diseases
Carbs can either help you improve your heart health or make it worse, it is all up to the type of carbohydrates you are choosing to eat. For instance, if you choose to eat regularly nuts, oatmeal, beans, blueberries, and apples, that are rich in soluble fiber you are going to help yourself and preserve your heart health. You should also know that soluble fiber is significant when it comes to reducing the high blood sugar level as well the cholesterol level which can cause the occurrence of some heart disease. Therefore, prevent any type of cardiac disease on time by choosing the right carbohydrates options.
5. By eating carbohydrates you are going to have a healthy sleep
Do you have trouble with insomnia and you want to find something that will help you sleep better? You just found the answer to your problem. Food and snacks that are rich in good carbs can help you by providing you healthy and peaceful night’s sleep. What happens is that carbohydrates increase insulin levels which leads to increasing the tryptophan and lastly, boost your serotonin production. The serotonin will be the one that is going to provide you healthy and restful night’s sleep.
6. Carbohydrates will provide you with energy
Another amazing benefit of carbohydrates is the fact that they can keep you will highly energetic. Healthy and nutrition carbs are a crucial source of energy for your body as they are metabolized to glucose that your body needs for functioning. This means that you can breathe, walk, and enjoy some physical activity if you are energetic.