What Are The Healthy Carbs To Eat?

What Are Carbs?

Carbohydrates, or carbs, are one of the three macronutrients (the other two being proteins and fats) that make up the food we eat. Carbohydrates are made up of individual sugar molecules, and can be divided into two main categories: simple carbohydrates, or sugars, and complex carbohydrates, or starches. Depending on their chemical makeup, carbohydrates can have a variety of effects on the body. It’s important to understand the differences between these two types of carbohydrates and the effect they can have on your health.

Simple Carbs

Simple carbohydrates are made up of one or two sugar molecules. They are often referred to as “empty” calories because they lack essential vitamins and minerals that provide nutrition. Examples of simple carbohydrates include white sugar, white bread, candy, and soda. These foods are easily broken down by the body and absorbed quickly, resulting in a rapid spike in blood sugar levels. This can lead to a “crash” in energy levels soon after eating and can leave you feeling tired and sluggish. For this reason, simple carbohydrates should be avoided or limited in your diet.

Complex Carbs

Complex carbohydrates are made up of three or more sugar molecules. They are usually high in fiber and take longer to digest, resulting in a slower, more sustained release of energy. Examples of complex carbohydrates include brown rice, oats, quinoa, beans, legumes, fruits, and vegetables. These foods are important for maintaining energy levels throughout the day and are essential for good health. Eating a variety of complex carbohydrates will help to ensure you are getting the nutrients your body needs.

Health Benefits of Healthy Carbs

Eating healthy carbs can provide a number of health benefits. They can help to maintain a healthy weight, as complex carbohydrates are often lower in calories and higher in fiber than simple carbohydrates. Eating healthy carbs can also help to reduce the risk of heart disease, as they are often lower in saturated fats and cholesterol. They can also help to maintain healthy blood sugar levels, as they are slowly released into the bloodstream, preventing spikes and crashes. Finally, eating healthy carbs can help to keep you feeling fuller for longer, as they take longer to digest.

Examples of Healthy Carbs

There are a variety of healthy carbs that you can incorporate into your diet. Whole grains like oats, quinoa, and brown rice can provide important fiber and vitamins. Fruits and vegetables like apples, bananas, spinach, and broccoli are also great sources of healthy carbs. Legumes like black beans, lentils, and chickpeas are also excellent sources of healthy carbs. Finally, nuts and seeds like almonds and chia seeds are packed with healthy fats and provide a great source of energy.

Bottom Line

Carbohydrates are an important part of a healthy diet. Simple carbohydrates should be avoided or limited, while complex carbohydrates should be included in your diet. Eating a variety of complex carbohydrates can provide essential vitamins and minerals, help to maintain healthy weight, reduce the risk of heart disease, and help to keep you feeling full throughout the day. Examples of healthy carbs include whole grains, fruits and vegetables, legumes, and nuts and seeds.