Healthy City Life

Is this question ticking everyone’s mind? Let’s clear it right away.

No you don’t have to, it is essential for your body. Just control the intake. An average healthy diet should have half of your daily calories coming from carbohydrates.

The question actually is, are you eating the right carbs? Complex carbohydrates are better for your diet than others, for example a slice of bread is healthier than simple and refined carbohydrates such as candy, sodas and pastries. Complex carbohydrate sources such as wholegrain, fruits, vegetables, legumes, nuts, seeds and grains have great amounts of nutrition including vitamins, minerals, phytochemicals and fibre, all of which are vital to good health. Whereas simple and refined carbs like candy, sodas, pastries and other junk foods usually are poor sources of nutrients and sometimes we refer to these foods as having “empty calories.” This means the foods have lots of calories with little or no nutrition.

One gram of carbohydrate, whether is it is sugar or starch, contains four calories. For example if an average male needs 2,000 calories per day. This means that 1000 calories must come from carbohydrates, so if 1 gm equals 4 calories then 250 gms of carbohydrates have to be consumed. Of those 250 grams, about 10 percent can come from added table sugar and sweeteners. That would be about 25 grams for a 2,000 calorie per day diet. That would equal about half of a candy bar, or less than one can of sugary soda. Unfortunately many people exceed that amount every day.

One slice of bread has about 12 gms of carbohydrates; one typical chocolate bar may have about 50 gms of carbohydrates, one serve of carbonated soft drink may have about 40 gms and a medium potato has about 35 gms of carbohydrates.

Weight gain and carbohydrates

Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat. A diet high in good carbohydrates such fruits and vegetables, wholegrain and moderate in fat and calories, will result in the greatest chance of weight loss. A diet containing good carbohydrates will also assist in combating hunger as they are slowly released in to the body. While a diet containing simple carbs will increase hunger due to the release of insulin, which lowers the blood sugar level.

Eat naturally and you will be getting good carbohydrates, fight off illnesses, feel full and provide your body with the fuel that will stop you feeling tired and hungry. Keep in mind that calories count in weight control.

Carbohydrates should be the major source of energy for your body and as it’s simple to spot good carbohydrates, so make sure you get plenty of them. You can eat them, feel better, reduce the risk of illness and lose weight.

Don’t be tempted by the myth that carbs are bad and not essential for a healthy eating.

Example

Good carbs are complex carbohydrates, upon eating which you tend to feel full:

1. Brown rice
   
2. Oats
   
3. Whole wheat bread, Whole grain cereal, Whole wheat pasta and so on
   
4. Fruits and vegetables
   
5. Nuts and seeds
   

Bad carbs are processed/refined and do not have nutritional value. Here are a few listed

1. Cookies
   
2. Cakes
   
3. Syrup
   
4. Pies
   
5. Sugar-sweetened cereal
   
6. White bread, white flour, white pasta and so on
   
7. Sodas and sweetened beverages
   

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