Good Carbohydrates For Your Diet
June 1, 2009
Carbohydrates are an essential part of our diet. Glucose, the simplest form of carbohydrate, is required for the proper functioning of the body. This most important source of energy for our body is often maligned by beauty experts for causing weight gain. Carbohydrates are roughly divided into two groups – good carbohydrate and bad carbohydrate. To stay healthy, our body needs adequate amount of good carbohydrate.
Unrefined carbohydrates
Good carbohydrates are essentially unrefined carbohydrates, which is packed with essential vitamins, minerals and fibers needed by your body. Unrefined carbohydrate foods, commonly known as brown carbohydrates, are present in foods in their natural state. Whole grains and unprocessed foods are example of brown carbohydrate. Unhealthy carbohydrates on the other hand are white carbohydrates. Refined grains and processed foods are examples of unhealthy carbohydrate.
In whole grains, the kernel containing the bran, germ and the endosperm remains undamaged. The bran of the grain is a rich source of fiber, vitamin Bs, such as folate, niacin, thiamin and riboflavin, and several essential minerals. The germ is a source of vitamins A and E and several antioxidants and phytochemicals. Endosperm is the source of energy. Refined carbohydrates contain only the endosperm, depriving eaters of the essential minerals, antioxidants and fibers. Healthy carbohydrates can reduce the risk of heart ailments, and are capable of preventing certain types of cancers. Fibers are need for easy bowel movement and lowering of cholesterol.
Low Glycemic Index
Glycemic Index can help to determine whether a carbohydrate is good or bad. Carbohydrates that are quickly converted into glucose have high Glycemic Index. Good carbohydrates, on the other hand have low Glycemic Index, slowly converting itself into sugar. Carbohydrates with low Glycemic Index could be safely consumed by diabetes patients.
Sources of healthy carbohydrates
Whole grains, such as wheat, rice, barley, millet, oat, buckwheat, legumes, beans, vegetables and soy foods are rich source of healthy carbohydrates. Raw fruits and fresh fruit juices are excellent sources of healthy carbohydrate.
Therefore, when you plan your diet, remember to include only the healthy carbohydrates.
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