Introduction: Why the Right Carbs are Important for Your Health
Carbs are a major player in the Western diet. In fact, they make up nearly half of all calories eaten every day. Whether you get your carbs from a bagel or a salad, there is plenty to know about how these nutrients can affect your health.
Carbs offer quick energy with no protein and fat needed for digestion. But, this does not mean that carbs are good for you. The more carbs you eat the more likely it is that you will develop cardiovascular disease and atherosclerosis which is bad for both heart health and general blood circulation. On the other hand, eating carbohydrates from plant-based sources has been shown to lower these risks by as much as 50%.
All carbohydrates are not created equal. In fact, some are healthier than others. The healthy carbs, such as vegetables and fruit, provide the body with fiber and nutrients that the unhealthy carbs lack.
Many of us have been led to believe that all carbohydrates are the same and should be avoided because they may cause weight gain or heart disease. But in reality, there are a lot of healthy carbs out there—and even some of the unhealthy ones might be needed in moderation every once in a while.
The human body relies on carbohydrates for energy, and when we use the carbohydrates from our food to produce glucose and release it into the bloodstream, we are said to be in a state of “glycolysis.”
Carbohydrates come in two forms: simple and complex. Simple carbs are absorbed quickly by the body; complex carbs are broken down more gradually for a gradual release of energy.
What Makes a Carb Good or Bad?
Carbohydrates are sugars that the body can use for energy. They are found in food items like breads, pastas, and fruits. Carbs are classified as good or bad depending on the type of carbohydrates present in it.
There is a common misconception that all carbs are bad for us, when in reality some carbs are good for us. Good carbs provide us with brief fluctuations of glucose levels which give our body more energy than just fat alone. Bad carbohydrates create sustained spikes in our blood sugar levels and make people feel hungry all the time, leading to weight gain and insulin resistance which worsens diabetes.
Carbohydrates and Glycemic Index
Carbohydrates are important energy sources of the human body. Carbohydrates give fuel to our brain and other tissues. Carbohydrates are also essential for the production of proteins and fats.
Glycemic Index (GI) is a measure of the quality that a specific carbohydrate has in terms of its potential to raise blood glucose levels following consumption. Most carbohydrates with higher glycemic index values cause greater spikes in blood sugar levels than those with lower ones.
The human body uses different types of carbohydrates in order to produce ATP molecules; ATP is the main source of energy for our body cells, and is responsible for fueling all activity, including mental activity such as thinking, learning and remembering. The two main types that we use are glucose and sucrose (table sugar).
Glucose is the most important type of carbohydrate because it can be used by every cell in your body, while sucrose can only be broken down into glucose by your liver and intestines.
How to Improve Your Diet to Eat Better Sources of Carbs that Won’t Harm Your Heart
Carbohydrates provide the energy for our bodies. They are the least expensive source of energy and are found in bread, pasta, rice, starchy vegetables and legumes. However, not all carbohydrates are equal and some can be harmful to your heart. We’ll talk about how to identify healthy sources of carbohydrates and what you can do to start eating better carbs that won’t harm your heart.
The goal for most people is to put healthy foods in their bodies at every meal. You should also work on your diet by recognizing which good carbs vs bad carbs are beneficial to you. With a healthy diet change you will be able to determine how much food is right for you based on your body type rather than just going off someone else’s opinion of what they think is a healthy diet choice.
Conclusion: The Importance of Eating Well to Reduce the Risk of Cardiovascular Disease
There is no getting around the fact that dietary habits are one of the most significant controllable factors in protecting against cardiovascular disease.
While there are many things to factor in when it comes to maintaining a healthy diet, the following guidelines can be used as a general framework:
-Focus on eating mostly unprocessed foods and whole grains
-Avoid or limit animal fats, eggs, and dairy
-Eat more plant foods such as fruits and vegetables