All carbohydrates can be included in a balanced diet, but some are better than others.
Before choosing what kind of carbohydrates to include in your diet, it is important to know that not all are created equal. For example, your body will respond differently to carbohydrates from an acidic juice compared to those from fruit or beans.
All carbohydrates can be part of a healthy diet, but some should be avoided. The most harmful ones are processed and contain a lot of added sugar.
American Heart Association (AHA) recommends that women limit their consumption to 25 grams per day of carbohydrates without sugar, and men to no more than 36 grams.
It is also recommended to eat foods that contain fiber. They help to establish the feeling of satiety.
When in doubt, it’s best to steer clear of these unhealthy sources of carbohydrates, presented by Eat This:
Gem
Although jams are generally made from fruit, some brands add more sugar to their products than fruit. Some even have 50 calories per teaspoon. Avoid store-bought jam and try to make it yourself or buy home-made jam.
Flavored yogurt
Plain yogurt is a great source of nutrients such as calcium, protein and probiotics. Unfortunately, many flavors of yogurt are full of added sugar. Instead, buy plain yogurt to combine with pieces of fresh fruit or with a teaspoon of jam made by you.
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Pastry
Muffins, donuts and other commercial pastries are a well-known source of added sugar, and many are full of fat. Instead of bought products, try to make them yourself at home, using wholemeal flour and honey instead of sugar.
White flour
Although usually a single slice of white bread is lower in calories than one whole grain bread, the high level of calories should not be ignored. Whole-wheat varieties usually have more fiber and protein and may contain essential nutrients, such as vitamin B.
Tortilla din faina
Like white bread, flour tortillas have a low fiber content and may contain added sugar. White flour products, such as white bread and flour tortillas, are usually enriched with some vitamins and minerals, but they can be less healthy than whole wheat versions. If you want tortillas, choose one made from whole flour.
Fruit snacks
When you see “made from fruit” written on the package, don’t be fooled. Of course, fruit can be the first ingredient of the product, but besides that, the list also contains other things, such as food dyes.
Sweetened cereals
When choosing cereals, look first at the sugar content. Ideally, this amount would be less than 5 grams per serving and as close to zero as possible. Look for cereals that contain at least 2 grams of fiber, more would be even better. Avoid the variants with sugar and choose the ones with fibers that provide more energy.
Candy
Not only do they have a lot of added sugar, but they are full of dyes, saturated fats and lots of calories. In addition, they have no fiber, vitamins and minerals, so they are a source of empty calories, with no nutritional value. It’s not a tragedy if you eat some candy from time to time, but it’s important not to make it a habit and to look for healthier options to satisfy your sweet tooth.
Ice cream
Like candy, ice cream is full of calories, added sugar and saturated fat. Half a glass contains over 200 calories and, let’s be serious, almost everyone eats a healthy portion. Instead of regular ice cream, try making your own ice cream at home, mixing frozen bananas with some peanut butter and chocolate chips.
Sweetened coffee
A cup of black coffee contains very few calories and has no sugar. But if you add syrup and flavors, you will have a coffee with added sugar. Popular varieties of coffee with various flavors can have hundreds of calories and more sugar than is healthy to consume throughout the day. If you don’t get along with black coffee, try sweetening it with stevia or use milk instead of sugar to reduce acidity. An unsweetened coffee latte is a healthy option that offers protein without sugar.
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Syrup
Maple syrup is very popular in America, and some commercial varieties have sugar as the main ingredient. If you like the flavor of maple syrup, stay with this option, but look for a product without added sugar and other artificial ingredients.
Canned fruits
Although they are a convenient source of fruit, compotes are usually high in sugar. Not only can they have over 20 grams of sugar per serving, but most varieties have quite a bit of fiber compared to fresh fruit. The latter are the best option, but frozen fruits are also a better option than canned ones. Most of the time, the fetuses are frozen in a way that preserves its nutrients.
The juices
First of all, the juices consumed at breakfast suddenly increase your blood sugar and are combined with other products rich in sugar, such as cereals. If you can’t give up juice in the morning, at least choose freshly squeezed fruit juice. Or, better, consume some fruits instead of juice to benefit from more fibers.
Photo: Freepik.com
2023-09-24 04:48:09
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