The carbs on your diet are important, even though they get a bad image from people who want to lose weight. They have numerous health benefits and your body need them in order to function well. But because not all types of carbohydrates are the same, you must have a better understanding about them so you can easily choose which of them must have a rightful place on your diet.
Common sources of carbohydrates or CHO (carbon, hydrogen and oxygen):
Types of carbs on your diet
It is made of sugar units combined together. It is found in cooked peas and beans, grains and vegetables.
The simplest form of CHO, sugar occurs in milk and milk products, as well as fruits and vegetables.
Yes, fiber is also a carb. Made of sugar units, fiber is commonly found in fruits and vegetables.
How much carbs on your diet must be included?
According to Dietary Guidelines for Americans, CHO makes up 45 to 65 percent of your daily calories. This means that if you get 2,000 calories each day, carbs on your diet must be between 900 and 1,300. The numbers are equivalent to 225 to 325 grams of carbohydrates in a day.
Proper ways to choose carbs
1. Opt for fiber-rich foods.
When shopping, you must choose whole fresh fruits and vegetables so you can avoid the added sugar from processed foods. They are the better options than fruit juices and dried fruits that contain concentrated sugar, which has more calories. Whole fruits and vegetables are rich in fiber and water so they can help you feel fuller without getting too much calories.
2. Eat whole grains.
They are rich in vitamins and minerals, yet they are low in fat. Compared with refined grains, they are healthier choices. They are good sources of potassium, magnesium, selenium and other important nutrients.
3. Buy low-fat dairy products.
These products will include yogurt, milk and cheese. They do not only contain carbs, but they are also good sources of proteins and calcium and other vitamins and minerals. To help limit carbs on your diet from these products, you must choose their low-fat versions. Avoid taking dairy products with added sugar.
4. Do include beans and legumes
They are also great carbs on your diet. Legumes, for instance, are low in fat, no cholesterol yet high in potassium, iron, magnesium and folate. They can be a healthier replacement for meat as they contain healthy fats and soluble and insoluble fiber.
Calories In To: 4 Simple Ways To Cut Calorie Intake
Food Recipes: 3 Healthier Food Alternatives
How To Lose Weight - 5 Essential Nutrients That You Must Be Eating To Lose Weight
What Is HDL? - 5 Must-Eat Foods To Increase HDL Level
Hunger: Understanding Your Hunger Rhythms