I’m not sure when carb became the modern equivalent of a dirty word but nowadays the word carb is virtually on par with Satan himself. From “ No Carbs Before Marbs” to a whole myriad of carb free diets being offered from every Instagrammer under the sun, we are constantly being pumped with advice on how to cut carbs from our life. Of course, this begs the question: do we really need to do that? Is that slice of bread or bowl of pasta going to cause that much damage?
We are going to investigate these anti-carb claims and find out the truth about a topic that has caused no end of debate over the past five years. Please note that there are no hard and fast rules and different people will react differently to various things. What we are presenting is general advice for the average person.
For starters, you should be aware that there are more than one type of carb in the world. There are good carbs, which are found in whole grains, vegetables, nuts and other natural, unprocessed foods. Keeping this in your diet is not only harmless, but actually good for you. These carbs are full of fibre, meaning they get absorbed much more slowly in to the blood stream. This avoids spikes in blood sugar.
Bad carbs, however, are omnipresent and it is these that you need to avoid. Bad carbs are found in white bread, pasta, crackers, biscuits – basically anything that you couldn’t harvest yourself. A study showed that a diet high in these refined carbohydrates could increase the chance of hypertriglyceridemia, a condition that increases your risk of atherosclerosis. It also increased the likelihood of heart disease and diabetes.
That is the difference between the different carbs that are on offer. The next half of the article is going to show you how to balance out your diet to include plenty of good carbs without consuming too many bad carbs.
First, note that the average man should consume around 38 grams of fibre per day and women should consume 25 grams. Fibre comes exclusively from plant foods, such as vegetables and although humans cannot digest it, it does our bodies a lot of good.
As regards all other kinds of food, if you can switch up refined carbohydrates for whole grains you will find your diet is significantly improved. Brown rice instead of white rice; wholegrain bread instead of white bread; and fruit instead of fruit juice are all excellent ways of getting more good carbs into your diet.
Whole grains are known as complex carbohydrates and these are converted into glucose inside you and used to fuel your body. Without these your body will struggle to produce the energy it needs to get through the day. In brief, we still need to make sure we are eating carbs, but we have to be more selective with what we put in our bodies.
To cut a long story short, we don’t need to completely forego carbs. Vegetables, whole grains, legumes, potatoes, and whole fruit are healthy and should be incorporated into your diet. ON the other hand, fruit juice, white rice, white bread, noodles, pastries, pasta, and spaghetti should be kept to a minimum. Try reconfiguring your diet to meet this recommendation and you will undoubtedly feel healthier in no time at all.