The word “diet” usually means cutting out carbs completely for most people. This is unfortunate because not all carbs are created equal. When considering a weight loss program, the one that encourages eating the right carbohydrates is the one that’s healthy. There are two categories of carbohydrates: simple and complex.
The difference between simple and complex carbohydrates
Simple carbs are quickly digested by your body. That translates into a quick production of sugar. These kinds of carbs don’t give long-lasting energy. They would be the reason you sugar levels crash leaving you feeling exhausted. Simple carbs are your processed and refined foods such as white bread, pasta, rice, etc.
Complex carbs take longer to digest. They are the healthier choice. They help keep your energy levels up for a longer period of time. The complex carbs are your unrefined grains such as brown rice, whole grain breads, pasta, legumes, and vegetables. Many of these are also good sources of weight loss program
The healthy carbohydrates?
According to a report published by the Institute of Medicine “Adults should get 45 – 65% of their calories from carbohydrates, 20 – 35% from fat, and 10 – 35% from protein”. All your meals should be balanced with this ratio. The secret to weight loss is in choosing the right carbohydrates.
Complex carbs should be the choice when incorporating healthy eating habits. To ensure you’re on the right track, the Mayo Clinic suggests choosing the following complex carbs:
- Fiber-rich fruits and vegetables that can be whole fresh, frozen and/or canned but without added sugar. (The added sugar would defeat your efforts.) These will help you feel fuller without the extra calories.
- Whole grains such as multi-grain bread, brown rice, wheat pasta, etc. These are better sources of fiber, selenium, potassium, and magnesium.
- Low-fat dairy products such as milk, cheese, and yogurt. These are good sources of calcium and protein.
- Beans and legumes. In addition to whatever beans you’re accustomed to try kidney, peas, lentil, garbanzos, etc. These are good sources of folate, potassium, iron, magnesium, and protein.
- Institute of Medicine (http://iom.nationalacademies.org/reports/2002/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids.aspx)
- Mayo Clinic (http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705/)