KNOW YOUR CARBS !
We have moved on from low-fat to low-carb diets. Many fad diets are doing the trends, claiming sustainable weight loss with low carb and high fat or protein diet.
How much of these are healthy and sustainable?
Are carbohydrates (which we know to be the primary energy-givers) BAD?
First, let us find out some facts about the most talked-about ‘Carbohydrates’
Carbohydrates are of 3 types:
Simple Carbohydrates
Complex Starchy Carbohydrates
Complex Fibrous Carbohydrates
Simple carbohydrates are found in foods that contain sucrose (table sugar), fructose (fruits) and lactose (milk). All simple carbs are not bad in fact, natural simple sugars found in fruits and low-fat milk are perfectly healthy. Fruits, when had fresh and whole, are packed with minerals & vitamins and are a healthier choice than fruit juices. Fruits should be eaten in moderation and the best time to have fruits is before and after a workout.
So, which of the simple carbohydrates are bad?
SUGAR.
Refined carbohydrates (foods that are processed in machines) undergo removal of the high fibre parts (the bran and the germ) from the grain.
When a complex carbohydrate is refined it loses its complex structure and thus all the properties that made it a healthy choice. It now takes on the properties of simple carbohydrate and is processed by the body in the same way. White rice, white flour like maida, white bread, sugary cereals, pasta, noodles and pretty much anything made from white flour or semolina are all examples of refined carbohydrates.
Stay away from refined carbs, as much as you should stay away from sugar.
Complex starchy carbohydrates are whole grains, peas and beans, which are rich in vitamins, minerals and fibre. Having it unrefined and minimally processed is most beneficial to our health.
They contain the WHOLE grain, including the bran and the germ and have higher fibre content. This keeps us feeling fuller for longer and therefore, a great choice for weight loss.
Include foods whole-grain cereals, millets (ragi, bajra, jowar), pulses and beans (whole green moong, chickpeas, Bengal gram, kidney beans), wholemeal bread, yams, sweet potatoes, Potatoes, sweet corn, porridge oats and whole-wheat pasta.
Complex fibrous carbohydrates are mostly vegetables. These consist mostly of green vegetables and are rich sources of vitamins, minerals, phytochemicals and other nutrients. They are full of fibre (the indigestible portion of plant material). This means that most of the food passes straight through the gut and is not absorbed. They are hence, called great ‘colon cleansers’ and are essential for keeping the digestive process running clean and healthy!
What is even better, fibrous carbohydrates are very low in calories and it is virtually impossible to overeat on green vegetables. Some vegetables have negative calories i.e. they contain fewer calories than it requires to eat them e.g. celery.
So, the thumb rule is:
Brown or Green is GOOD (e.g. whole wheat bread, brown rice, sweet potatoes, cabbage, cucumber, spinach)
White is BAD (e.g. white bread, white pasta, white potatoes, white rice).
The exception here is cauliflower which is white but is good.
Almost all foods we eat contain some type of carbohydrate — starch, sugar, fibre or a combination of those. Try eating foods that are minimally processed. Sugar, starch and possibly a little fibre are present in heavily manufactured foods too but these are often grouped ad ‘Bad carbs’ because apart from calories, they have very little amounts of micronutrients, healthy fats and protein to offer.
Keep in mind:
There are plenty of fad diets, tips and tricks to support healthy lifestyle goals. It may be difficult to cut through the noise and find something that works for you. Across the table, low-carb diets have been both praised and disparaged, scientists continue to research the potential health effects of reducing carb intake. While these studies and research evolve, let’s shift the focus from quantity of carbs to the quality of carbs.
There are some common themes amongst most of the weight loss diets; focus on vegetables and protein, don’t fear the fat. Follow a plan that suits your needs and the one you can maintain over a long time. A drastic reduction of carbohydrates in your diet can lead to side effects as well as long-term effects such as vitamin/mineral deficiencies.
So, track your calorie intake but find a sustainable plan that makes you feel healthy and great!!!
