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What is a Healthy Carbohydrate?
With all the hype surrounding low carbohydrate diets, it is no wonder that many people have become confused as to whether carbohydrates are indeed healthy or not, and if they are, which ones are the 'good' ones. To answer this question, we first need to know a little about carbohydrates
Carbohydrates are a naturally occurring nutrient found in plant based foods. Food manufacturers also add them to processed foods in the form of starch and sugar. There are three main types of carbohydrates- sugar, starch and fibre such as non starchy polysaccharides.
Sugar occurs naturally in foods such as fruits, vegetables, milk and milk based products, known as ‘natural sugar’. It can also be added to foods during processing, known as ‘added sugar’. Starch is a carbohydrate made up of many sugar molecules bound together and is found in vegetables, grains and legumes. Fibre is also made up of a number of sugar molecules bound together, and is found in fruits, vegetables, whole grains and legumes.
Carbohydrates rich foods are beneficial to health and restricting them can actually be detrimental. They are the body's main energy source. Our cells require carbohydrate to produce the energy to do everything from walking and running to simply breathing. Carbohydrate foods contain a number of important vitamins and minerals that protect against diseases such as bowel cancer and cardiovascular disease. They can promote satiety, thus assisting with weight control. But not all carbohydrates are created equal... So what should we look for when choosing a carbohydrate source?
Focus on Fibre
The fibre component in carbohydrate is linked to health benefits such as decreased risks of bowel cancer, cardiovascular disease and type 2 diabetes. Fibre promotes a healthy digestive system, and enhances satiety. Fibre is found in many different carbohydrate containing foods. To increase fibre intake, choose a variety of fresh, frozen or canned fruits and vegetables, a variety of breads, cereals, pasta, rice and other grains and Include legumes regularly.
Un-refine Your Cereals
White rice, breads, pasta, refined breakfast cereals, cakes, muffins and biscuits have had the outer part of the grain stripped, removing the bran and germ layers. This leads to a loss of fibre, vitamins, minerals, phytochemicals and antioxidants. Some refined cereals, such as certain white breads, have some fibre, vitamins and minerals added back during processing but it is not possible to return the important mix of phytochemicals. Refined cereals also tend to have sugar, fat and salt added during processing, which contribute to empty kilojoules.
Wholegrain cereals are those such as wholemeal and grain breads, wholegrain breakfast cereals, bran, brown pasta and rice, couscous and oats. Whole grains have not had any fibre, vitamin, mineral, antioxidant or phytochemical portion removed, making them a nutritional delight. They also contain a number of chemicals such as lignans, phytic acid and phenolic compounds which have beneficial properties such as lowering the risk of heart disease, type 2 diabetes and certain cancers. Whole grains also have a lower GI, which plays a role in the maintenance of a steady blood sugar level. Whole grains also promote satiety, thus reducing the tendency to over consume carbohydrate.
So when you are choosing a cereal form of carbohydrate, it is always wise to choose wholegrain options over refined options. Choose grainy bread, brown rice and pasta and try new bran or oat based cereals. Include grains such as quinoa, couscous, barley, bulgar and millet in your breakfast cereals or with dinner meals.
Freshen up on Fruit
Choose fresh fruits when possible, as these are sure to contain the highest amount of fibre, and the lowest amount of added sugars. Yes, canned fruits still contain fibre and are a good source of vitamins and minerals but they often have a large amount of ‘added sugars’ included during processing. Eat dried fruits in small amounts, as this is a concentrated source of sugars as the moisture has been removed.
Lower Fat Your Dairy
Dairy products contain carbohydrate in the form of natural sugar (lactose). Be wary of added sugars in dairy products, as many reduced fat varieties have added sugar to enhance flavour. This is particularly true for yoghurts and flavoured milks. Look for those that have ‘no added sugars’ or choose natural yoghurt and milk and add fresh fruits to enhance flavour naturally. Frozen mixed berries can be added to natural yoghurt or smoothies.
Get to Know Legumes
Legumes are a fantastic source or fibre, vitamins and minerals. They are low in fat, have a low GI and can be consumed in a variety of ways. Canned legumes are convenient and can be used straight from the can in meals such as salads, or cooked in curries, stir fries, casseroles and pastas. Every legume has a different flavour, so try a few and see what you like. Chickpeas have a nutty flavour, making them a great addition to salads and curries. Legumes are a good base when making dips, giving you a low fat and high fibre snack option. Try our low fat hummus.
Limit Added Sugars
Added sugars are included to enhance the flavour of a product, such as cakes, biscuits, sweetened cereals, low fat yoghurts, flavoured milks and a large variety of packaged products. Keep your carbohydrate source as unprocessed as possible as this will increase your consumption of vitamins and minerals and fibre.
So carbohydrates are paramount to a healthy diet. The beneficial effects of whole grain carbohydrate, including a decreased risk of heart disease, certain cancers, type 2 diabetes and obesity and the beneficial effect on digestive health are more than enough reasons to include them in your diet every day. Our bodies require carbohydrate to function optimally, and without it you become sluggish, irritable and ultimately unwell. Just be wise when choosing your carbohydrate at each meal and snack, and you can reap all the benefits they have to offer.
Added to site on : Wednesday, 30 October 2013