Carbohydrates are "good" and "bad" ... How to choose?

Issues related to carbohydrates, are highly controversial today. Recommendations nutritionists say: about half of the calories we get from carbohydrate foods. On the other hand, we hear that carbohydrates are the cause of obesity and type 2 diabetes, and that most of us avoid them. There are powerful arguments on both sides, that makes me think: the need for carbohydrates for each individual. The article describes in detail the classification of carbohydrates, as well as consider their usefulness.


What is a carbohydrate?

Carbohydrates, or carbohydrates, - a molecule comprised of carbon, hydrogen and oxygen. In nutrition, carbohydrates are part of macronutrients, along with protein and fat.

Dietary carbohydrates are divided into three main categories:
Sugar: sweet, short-chain carbohydrates. For example, glucose, fructose, galactose and sucrose.
Starch: long-chain carbohydrates, which are converted into glucose in the digestive system
. Fiber: The human body is not digestible fiber, but it is necessary for a "good" intestinal microflora
. The main objective of carbohydrates - to provide the body with energy. Most of them are converted into glucose which is used as energy. Furthermore, carbohydrates may be converted to fat (energy content) for further usage.
Fiber is an exception: it does not give the energy directly, but "feeds" the friendly intestinal microflora. Using fiber, these bacteria produce fatty acids.
Polyols are also classified as a carbohydrate. They have a sweet taste, does not contain a lot of calories.

Solid and refined carbohydrates

Whole carbohydrates is a natural fiber, these include vegetables, fruits, legumes, potatoes, and whole grains. Refined - is processed carbohydrates, in which the fiber is missing: sugar sweetened drinks, fruit juices, pastries, white rice, white bread, pasta and other
. Typically, refined foods cause surges in blood sugar levels, which causes an even greater desire for carbohydrate food.

Thus, the whole sources of carbohydrates provide the body with nutrients and fiber, without causing surges and drops in blood sugar.

By "good" carbohydrate sources include:

Vegetables. It is recommended to use them every day, in different variations.
Fruit. Apples, bananas, berries and others.
Beans. Lentils, beans, peas and others.
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
. Whole grains: quinoa, brown rice, oats

. By "bad", it is undesirable to use carbohydrates belong:

Sweet drinks: Coca-Cola, Pepsi and others
. Sealed fruit juices: unfortunately, they added large amounts of refined sugar, which has a similar effect sweetened beverage
. White bread: contains very few nutrients and negatively affect the metabolism

. And ice cream, PIROZHENKO, chocolate, french fries, potato chips ...

It is difficult to give a general advice, a recommendation on the amount of carbohydrate intake. The rate for each depends on many factors such as age, gender, state of metabolism, physical activity, personal preferences. Face the challenge of obesity, type 2 diabetes are sensitive to carbohydrates, and reducing their consumption show a significant advantage.