3 Facts You Should Know about Carbs

Sharon Moore December 16, 2016

Many people, especially those who are trying to lose weight, despise carbs. Some think that it is an enemy that prevents fat loss. Other think that consuming carbs may also increase their risk of heart disease, diabetes, and other illnesses.

But health experts agree that carbs are not really the culprit. Actually, our body needs it. Carbohydrates are actually a source of energy, which is essential in almost every bodily function. Without enough levels of carbohydrates, you are more likely to feel sluggish and unable to focus. However, your choice of carbohydrates is very important. Not all carbohydrates are equal. While there are some carbs that are actually good for you, some can harm you. Here are some important things that you should know about carbs:

Good carbs are generally low in GI.

As mentioned, there are good carbs and there are bad carbs. One major determiner of good carbs and bad carbs is the length of time between when the carb is eaten and when it reaches the peak level in the bloodstream. This is measured by the food’s glycaemic index (GI). Foods that are high in GI raises blood glucose levels more than a food with medium or low GI. Consumption of carbs that are high in GI can cause spikes in the blood sugar level, triggering the release of insulin. This hormone then open the doorways of the cells, which in turn absorbs glucose. When this happens over time, the body’s regulatory system can get exhausted. This triggers insulin resistance, thus increasing the risk of diabetes.

Wholegrains are the way to go.

Many people think that carbs is a diet culprit. But they could be referring to carbs that are made from refined grains, such as white breads, cakes, pasta and pastries. Wholegrains, on the other hand, are another type of carbohydrates, which contain fibrous bran and germ. Wholegrains go through little to no processing so most of the nutrients and fibre are retained. They are generally low in GI and gets slowly digested by your stomach, preventing spikes in your insulin levels.

Good carbs promote many aspects of health.

Good carbs are high in fibre, which has a key role in heart health. Oats and other whole grains have high levels of soluble fibre that can reduce bad cholesterol in the blood, thus reducing your risk of heart disease. Carbohydrates also benefit your brain health. A study by Tuffs University found that people who eliminated fats from their diet performed poorly on tasks that involve memory function. Consuming good carbs can also promote weight management. Since good carbs are high in fibre, consuming them regularly can boost metabolism and fat loss.

Good carbs include vegetables, fruits, legumes, nuts, seeds, and whole grains.

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