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Oct
10

Carbs are considered as bad

Myth – Carbs are considered as bad

Fact - Busted! Carbohydrates, an important source of fuel, essential nutrients, and dietary fiber, are critical to a balanced diet. But not all carbs are created equal—complex carbohydrates often contain more vitamins, minerals, and fiber than simple carbohydrates, and carbohydrates with a high glycemic index can cause a spike in blood sugar. Choosing the healthiest carbohydrates, especially whole grains, is more important to your well-being. At least seven major studies show that women and men who eat whole grains have 20 to 30 percent less heart disease. Separately, in a 2010 study of more than 13,000 adults, those who ate the most servings of whole grains had lower body weight. People have this weird vendetta against carbs. Thanks to the media, they’ve went from being something that fuels your body and gives you energy to something that’s supposedly going to make you gain weight. The truth, though? They’re pretty crucial and shouldn’t be feared. “Your body needs carbohydrates to function. And if you’re an athlete, your body really needs carbs to maximize your athletic performance and also to help you build muscle,” Gorin says. “You’ll need to eat some carbohydrates after a strength-training session because otherwise, your body will break down those carbs to replenish your body with the glycogen that was used up during your exercise session. Without the carbs, your body would dip into its own stores of protein to get the glycogen, possibly leaving your body short of the protein it needs to help your muscles recover and grow.” When you are filling your plate, just be sure to look for the right kinds. Cut the refined carbs out of your diet — like white rice, white bread, and white pasta — and go for the body-fueling, fiber-loaded whole grains, like brown rice and whole-wheat pasta and bread.

Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fiber. Fiber is an important part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fiber have been shown to reduce cholesterol levels. Research shows diets high in fiber are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. Many people don't get enough fiber. On average, most people in the UK get about 18g of fiber a day. We are advised to eat an average of 30g a day. There’s no question that loading up on sugary and refined-carbohydrate-rich foods, such as white bread, pasta and doughnuts, can raise your risk of developing health problems like heart disease and diabetes. But if you cut out so-called “good-carb” foods, such as whole grains, beans, fruits and vegetables, you’re missing out on your body’s main source of fuel as well as vital nutrients and fiber. What’s more, for many people, a low-carb diet may be harder to stick with in the long run. While deciding on whether to include carbohydrates in your diet, make sure to opt for healthy ones. You can safely eat whole grains, which are important as they reduce the chances of getting heart diseases. Whole grains also help in reducing body weight, so don’t say no to all carbs completely.

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