Things you need to know about good and bad carbohydrates. There is a growing interest in carbohydrates. After the current keto diet (Keto diet) by eating less carbs. To accelerate the removal of body fat for energy Making it more important to consider that the carbohydrates are less How to choose to eat properly.
Good and bad carbohydrates
Basically Carbohydrates are the body’s main source of energy . By breaking down into glucose molecules And is the main source of energy for the brain However, in everyday life We will find a wide variety of carbohydrates. Called carbohydrates that benefit the body. Good carbohydrates And carbohydrates that in addition to providing energy To have a penalty to the body that Bad carbohydrates
Most good carbs are complex carbohydrates. Having long molecules, the body takes time to digest until it converts into sugar slowly, is absorbed slowly, making it fuller, and the low glycemic index (GI) slows the effect on blood sugar levels. They are often found in high-fiber carbohydrates. Not processed It contains other beneficial nutrients such as magnesium, protein, vitamins, and various anti-oxidants.
Examples of foods that contain good carbohydrates are: whole wheat, brown rice, cooked rice, whole wheat bread, whole grains, taro, nuts, apple, bananas, carrots, potatoes, etc.
Bad carbohydrates type , mostly in the form of monounsaturated fat. The body takes time to digest faster. Turns into sugar quickly, is absorbed quickly, increases blood sugar levels quickly. It’s found in processed or refined carbohydrates. Which can find everywhere. Such as white bread, desserts, soft drinks, energy drinks.
The disadvantages of bad carbohydrates Is easy to change into sugar. The body gains energy quickly by the energy generated if it is not used then it accumulates in the body. And converted to fat as a reserve of energy. However, eating this type of carbs will make your body feel hungry more often. And may cause weight gain. In addition, if there is a high blood sugar level. There is a secretion of insulin to control sugar levels. May lead to a sudden drop in blood sugar levels Until the symptoms flashed.
How much carbohydrates should I eat?
Experts recommend that We should get 45 to 65 percent of your daily calorie intake. If compared from the number of calories per day at 1,600 calories, we should eat good carbs, about 720 – 1,040 calories, or about 180 – 260 grams, but some people, if not paying attention to calculating the amount of calories. Obtain a lot per day. The easiest way to stay balanced is in one day, eat half of the good carbohydrate foods or snacks. The rest is protein. And good fats