In terms of quantity, carbohydrates are the most important energy-providing nutrients in the human diet. However, they often have a bad reputation, especially among people who want to lose weight. An expert explains which carbohydrates you can use to promote your health.
Dr. Christine Nguyen, a general practitioner at the renowned Mayo Clinic (USA), explains in a recent article that not all carbohydrates are bad and that there are many foods with good carbohydrates.
Choose food carefully
Fiber-rich foods like whole grains, fruits, and vegetables are essential for health because they can aid digestion, lower cholesterol, and reduce the risk of disease.
Dr. Nguyen recommends choosing foods carefully.
“Ideally, we go for whole grains and not refined carbs or white carbs,” she says.
Focus on complex carbohydrates
Carbohydrates are a significant source of energy, but not all carbohydrates are created equal.
Simple carbohydrates, such as those found in highly processed sugary snacks, are considered “bad” carbohydrates because they can cause rapid spikes in blood sugar and provide empty calories.
Complex carbohydrates, which occur naturally in grains, fruits and vegetables, are considered “good” carbohydrates and are essential for a healthy diet.
“Whole grains are important because they contain vitamins and minerals that we may not get elsewhere. They can make up the majority of our meals, making them filling and nutritious,” explains Dr. Nguyen.
Health benefits
Consider replacing refined or bad carbohydrates with healthy or good carbohydrates. Try high-fiber foods like quinoa, vegetables like broccoli, carrots, and sweet potatoes, and fresh fruits like apples and blackberries.
“Fiber is not only beneficial for our gut health, but also for improving our cholesterol levels, reducing our risk of cardiovascular disease, improving anti-inflammatory properties and strengthening the immune system,” says Dr. Nguyen.
And if the right choices are made, a high-carb diet can also help you lose weight. (ad)
