Carbohydrates aren’t bad, but some may be healthier than others. See why carbs are important for your health and learn which ones to choose.
Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates, often called carbs, aren’t all bad. Because of their many health benefits, http://ufabet999.app carbs have a rightful place in the diet. In fact, the body needs carbs to work well.
But some carbs can be better for you than others. Understand more about carbohydrates and how to make healthy diet choices.
Understanding carbohydrates
Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains. Food manufacturers also add carbs to processed foods in the form of starch or added sugar.
Common sources of naturally occurring carbohydrates include:
- Fruits
- Vegetables
- Milk
- Nuts
- Grains
- Seeds
- Beans, peas and lentils
Types of carbohydrates
There are three main types of carbohydrates:
- Sugar. Sugar is the simplest form of carbohydrate. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Added sugars can be found in many foods, such as cookies, sugary drinks and candy.
- Starch. Starch is a complex carbohydrate. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
- Fiber. Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
More carbohydrate terms: Net carbs and glycemic index
The terms “low carb” or “net carbs” often appear on product labels. But the Food and Drug Administration doesn’t use these terms, so there’s no standard meaning. Typically, the term “net carbs” is used to mean the amount of carbs in a product excluding fiber or excluding both fiber and sugar alcohols.
You probably have also heard talk about the glycemic index. The glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels.
Weight-loss diets based on the glycemic index typically suggest limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes, white bread, and snack foods and desserts that have refined flours.
Many healthy foods are naturally lower on the glycemic index. Examples include whole grains, legumes, vegetables, fruits and low-fat dairy products.