Dr. David Ludwig: Food Addiction & Why Will Power is not enough - # 272
Simple carbohydrates are found naturally in dairy products.
Carbohydrates provide your body with glucose it needs to function properly two carbohydrates exist complex carbohydrates and simple carbohydrates Complex carbohydrates take time to break down into glucose Foods rich in complex carbohydrates and fiber are called good carbs simple carbohydrates include sugars in foods such as fruit and dairy products and sugars added during food processing foods high in white flour and added sugars are called bad carbs.
whole grains like brown rice, whole grain pasta, beans, whole wheat bread, oats, buckwheat, millet, whole rye, whole grain barley and whole kernel corn are considered as good carbohydrates These foods are rich in fiber, vitamins, minerals and phytonutrients that are beneficial to your health as they have a low glycemic index, because they cause a slower change in sugar levels in the blood a diet rich in foods high glycemic index cause a rapid increase in blood glucose levels, increasing the risk of diabetes and heart disease on the other hand, foods with low glycemic index helps you achieve a more stable blood sugar and improve weight loss and control of type 2 diabetes.
Fruits and vegetables are loaded with vitamins, nutrients and carbohydrates People who consume about 2,000 calories per day should eat 2 cups of fruit and 2 5 cups of vegetables per day legumes such as beans, peas and lentils are rich fiber, carbohydrates and protein and low in fat legumes can reduce the risk of cardiovascular disease, type 2 diabetes and prostate cancer, reports the Linus Pauling Institute on a diet of 2,000 calories a day, you should eat 3 cups of vegetables per week, according to the USDA.
Refined grains like white bread, pizza dough, pretzels, hamburger buns and megamuffins are bad carbs During the refining process, these grains are stripped of B vitamins, fiber and minerals In addition, they also have a glycemic high, which negatively affects sugar levels in the blood of other examples of bad carbohydrates include chips, cookies, soft drinks, bagels, cakes, pastries, pancakes, soda, corn syrup and high fructose baked goods These foods are low in nutrient density because they have little or no nutritional value and provide a large amount of calories According to researchers at Yale University, bad carbs such as candy and cookies cause sugar falls in the blood, which affects the part of the brain that controls impulse this leads to a loss of self control and an unhealthy desire, high-rich foods es calorie A high calorie diet contributes to weight gain, which increases the risk of developing type 2 diabetes.
Include beans in your diet because they are a good source of protein and slow-digesting carbohydrates Harvard School of Public Health suggests eating whole wheat or whole oats for breakfast, using whole grain breads for lunch or a snack and try brown rice, millet or Wheatberries with dinner this way, you can add more good carbs to your diet recommended portion size for breads and cereals are 1 slice of bread , 1 ounce of ready to eat cereals, cup of cereal or a cup of cooked dried beans cooked.
List of Good Carbs Bad Carbs healthy diet SF Gate, good healthy eating.