What are carbohydrates?
Carbohydrates, well known as sugars, are essential for the body to function properly. They are the main source of energy for the body and are necessary for the proper functioning of the brain, nerves, and muscles. There are three types of carbohydrates: simple carbohydrates, complex carbohydrates, and fiber.
Simple Carbohydrates: Simple carbohydrates are found in sugar, honey, corn syrup, fruit juice, white flour, and baked goods. They are quickly absorbed by the body and cause a rapid rise in blood sugar levels.
Complex Carbohydrates: Complex carbohydrates are found in whole grain breads and cereals, beans, peas, lentils, vegetables, and brown rice. They take longer to digest than simple carbohydrates and provide sustained energy throughout the day.
Fiber: Fiber is found in fruits, vegetables, whole grains, legumes, and nuts. It is not digested by the body but helps to promote regularity and may help to reduce cholesterol levels.
The difference between simple and complex carbs
There are two types of carbohydrates – simple and complex. Simple carbs are made up of one or two sugar units, while complex carbs are made up of three or more sugar units.
Simple carbs are found in processed foods like candy, cookies, and cake. They’re also found in fruits, honey, and syrup. Complex carbs are found in whole grains, beans, vegetables, and nuts.
Simple carbs are absorbed more quickly by the body than complex carbs. This means that they cause a quick spike in blood sugar levels. Complex carbs are absorbed more slowly by the body and don’t cause such a dramatic spike in blood sugar levels.
So which type of carbohydrate is better for you? It depends on your goals. If you’re trying to lose weight, you should limit your intake of simple carbs. But if you’re trying to maintain your weight or build muscle, complex carbs can be a good source of energy.
Good carbs vs. bad carbs
There is a lot of debate in the nutrition world about “good” carbs versus “bad” carbs. The truth is, there are no bad nutrients, only bad foods. All carbs are not created equal. It’s important to understand the difference between simple and complex carbohydrates so you can make the best choices for your health.
The body breaks down all carbohydrates into sugar molecules which are then used for energy. Simple carbohydrates are absorbed more quickly by the body and can cause a spike in blood sugar levels. Complex carbohydrates take longer to break down and provide a steadier source of energy.
Refined sugars (like those found in candy and cookies) have been stripped of their natural nutrients and offer little nutritional value. unrefined sugars (like those found in fruit and honey) still contain vitamins, minerals, antioxidants, and fiber which offer many health benefits.
The best way to get the nutrients your body needs is to eat a variety of whole foods from all the food groups. This will give you complex carbohydrates as well as other important nutrients like protein, fat, vitamins, minerals, and antioxidants.
How to identify good and bad carbs
When it comes to carbs, not all are created equal. Just like there are good fats and bad fats, there are also good carbs and bad carbs. Good carbs are those that are high in fiber and low in sugar. Bad carbs are the opposite – they’re high in sugar and low in fiber.
So how can you tell the difference? Here are a few tips:
1. Check the label.
When you’re at the grocery store, take a moment to read the labels on the carb-containing foods you’re considering purchasing. The label will tell you how much sugar and fiber is in each serving. You want to look for foods that have more fiber than sugar.
2. Go for whole grains.
Whole grains are always a good choice when it comes to carbs because they’re packed with fiber and nutrients. Plus, they tend to be lower in sugar than their processed counterparts (think white bread). Some great whole grain options include oats, quinoa, farro, and brown rice.
3. Limit fruit juices and other sugary drinks.
Fruit juices may seem healthy since they contain fruit, but they’re actually very high in sugar with little to no fiber. The same goes for other sugary drinks like sodas and energy drinks. If you’re going to drink juice or these other beverages, be sure to limit them to small amounts or opt
The benefits of good carbs
Good carbs are an important part of a healthy diet. They provide energy and essential nutrients, and can help you maintain a healthy weight. Good carbs include whole grains, beans, fruits, and vegetables. These foods are high in fiber and other nutrients that are important for good health.
Alternatives to the low carb diet for weight loss
The low carb diet is not the only way to lose weight. There are many other effective methods out there. Here are some alternatives to the low carb diet for weight loss:
1. Intermittent fasting: This is a popular weight loss method that involves alternating between periods of fasting and eating. This can help you create a calorie deficit and promote weight loss.
2. The ketogenic diet: This is a high-fat, low-carbohydrate diet that can help you burn fat more effectively.
3. The paleo diet: This is a diet that focuses on whole, unprocessed foods and limits carbohydrates. It can help you lose weight and improve your health.
4. The Mediterranean diet: This is a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and healthy fats. It can help you lose weight and reduce your risk of chronic diseases.
5. The vegan diet: This is a plant-based diet that eliminates all animal products. It can help you lose weight, lower your cholesterol levels, and improve your overall health.
Do you love sweets, and you can’t resist it? Try this low carb receipe
Low carb chocolate and peanut squares
Ingredients
- 3½ oz. dark chocolate with a minimum of 80% cocoa solids
- ¼ cup butter or coconut oil
- 1 pinch salt
- ¼ cup peanut butter
- ½ tsp vanilla extract
- 1 tsp licorice powder or ground cinnamon or ground cardamom (green)
- 1½ oz. salted peanuts, finely chopped or hazelnuts
Instructions
- Melt chocolate and butter or coconut oil in the microwave oven or in a double boiler. If you don’t have a double boiler you can put a glass bowl on top of a pot of steaming water. Make sure that the water doesn’t reach the bowl. The chocolate will melt from the heat of the steam. Set the melted chocolate aside to cool for a few minutes before proceeding with the next step.
- Add all remaining ingredients except the nuts and blend until incorporated.
- Pour the batter into a small greased baking dish lined with parchment paper, no bigger than 4 x 6″ (10 x 15 cm).
- Top with finely chopped peanuts. Place in the refrigerator to chill.
- When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small — no more than a 1×1 inch square. Store in the refrigerator or freezer.
Tip
Almond or hazelnut butter work, too. Feel free to try different toppings: toasted (and coarsely chopped) almonds or hazelnuts, roasted sesame seeds with unsweetened coconut flakes, or even tahini.
Conclusion
Now that you know the difference between good and bad sugars, it’s time to take action. Start by incorporating more whole, unprocessed foods into your diet and cutting back on sugary snacks and drinks. You might also want to consider whether you’re getting enough fiber, as this can help slow down sugar absorption. And finally, don’t forget to stay hydrated! Drinking plenty of water throughout the day will help keep your body functioning at its best.
Source: https://www.dietdoctor.com/recipes/low-carb-chocolate-peanut-squares