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Sabtu, 01 Juni 2013

Sources of Good Carbs

Sources of Good Carbs

Despite the bad press, carbohydrates can be good for you. The body requires them as a primary source of energy and for proper organ function. The three main types are simple carbohydrates, complex carbohydrates and dietary fibers. The Harvard School of Public Health states that some carbohydrates are better than others. These "goods carbs" tend to be natural and wholesome, high in fiber, high in nutrients and with a low glycemic index.

Whole-Grain Bread

    Whole-grain bread is considered a good carb because it is made from grain kernels that have not been fully processed into flour. Unlike white bread and other refined carbohydrates, whole-grain bread is high in fiber, vitamins and minerals. It will also keep blood sugar and energy levels on a constant level for longer. To spot true whole-grain bread, check the ingredient list for whole wheat, whole oats or whole rye as the main ingredient.

Brown Rice

    Brown rice retains more nutritional value than white rice.
    Brown rice retains more nutritional value than white rice.

    Brown rice has many health benefits and is a good replacement for other, less natural, carbohydrates. During the production process of brown rice, it is only the outermost layer of the rice kernel that is removed. This means most of its nutritional value is retained. White rice has to be milled and polished, and the end result is a refined starch lacking its original nutrients. Brown rice can be cooked and used in the same ways as white rice. Similarly, whole-wheat pasta is a good alternative to white pasta.

Whole Grains

    Other whole grains include bulgur wheat, couscous, oats, barley, wild rice, quinoa and buckwheat. These can be cooked and prepared in a variety of ways but, because they are less refined, less processed and closer to their original natural form, they are considered good carbs. The Harvard School of Public Health states that whole grains and other less-processed sources of carbohydrates improve health in myriad ways.

Beans

    Beans help keep blood and sugar levels even.
    Beans help keep blood and sugar levels even.

    According to The Harvard School of Public Health, beans are an excellent source of slowly digested carbohydrate. They are also a good source of protein, so they keep you fuller for longer while ensuring blood sugar and energy levels remain stable. Dried and tinned beans are widely available in nearly all supermarkets and health food stores. Look out for kidney, aduki, navy and pinto varieties.

Vegetables

    In addition to being one of the better sources of carbohydrates, vegetables provide the body with numerous other vitamins, minerals and fiber, and according to The Harvard School of Public Health, promote better health. The school recommends that most people consume nine servings of vegetables and fruits per day.

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