KOMPAS.com – So far, there have been many bad assumptions about carbohydrates, one of which is that they can make the body fatter faster.
Even while on a diet, carbohydrates are considered an enemy that must be limited in consumption, as recommended in the keto, paleo, and atkins diets.
Even though quoting from the Cleveland Clinic, carbohydrates are a source of energy that the body needs to move.
Apart from being a source of energy, carbohydrates also have various other functions that are good for the health of the body, so they must always be fulfilled.
Therefore, instead of antagonizing carbohydrates, we should be able to focus more on reducing refined carbohydrates and replacing them with healthy carbohydrates, namely carbohydrates obtained from natural foods.
Also read: Can Eating Carbohydrates Make You Gain Weight? This Says a Dietitian
The benefits of natural carbohydrates for the body
Carbohydrates that are naturally found in food are called healthy carbohydrates or complex carbohydrates.
This type of carbohydrate contains high fiber, minerals and vitamins which are very important for the body.
Fiber found in natural carbohydrates, for example, can make us full longer, encourage us to control food portions and limit snacks.
Fiber also supports blood sugar healthy diet, keeps cholesterol under control and lowers the risk of colorectal disease and certain cancers.
In addition, the antioxidants found in natural carbohydrates can also help fight free radicals that accumulate in our bodies and are also associated with things like skin aging, cancer, Alzheimer’s diseaseand many more.
Meanwhile, bad carbohydrates are carbohydrates that have gone through the process of making food, such as sweet drinks, white bread, white rice, pasta, dairy products, noodles, snacks, cereals, and the like.
It is this type of carbohydrates that must be limited, because it takes away all the healthy things, leaving mostly empty calories that do not provide the nutrients the body needs.
Also read: Choose the Right Carbohydrates to Help Maintain Heart Health
Types of food with natural carbohydrates
Instead of avoiding all types of carbohydrates, you should be more careful in choosing the carbohydrates you consume.
Prioritize natural foods, and limit processed foods.
The following are foods that are natural sources of carbohydrates that are good for the body, including:
Whole grains, such as whole-wheat bread and pasta and brown rice Potatoes (preferably with the skins) Legumes, such as green beans, black beans, lima beans, chickpeas, peas and lentils. All types of fruit and vegetables Low-fat milk and yogurt Corn Root crops such as cassava and sweet potatoes.
Carbohydrate needs vary from person to person, although most need at least 150-grams of natural, whole-food carbohydrates per day.
Because about a quarter of the food we consume should consist of grains or vegetables. Also include fruit and low-fat milk as a snack between meals.
Meanwhile, refined carbohydrates should only be consumed occasionally. We don’t need to avoid refined carbohydrates completely.
For most people, it is very difficult to stay away from carbs long-term.
Enough consumption with portions that are not excessive, and try not to consume it too often.
Also read: 4 Signs of Carbohydrate Deficiency, One of which is Brain Fog
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2023-07-01 17:04:00
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