Thriving in a pandemic world has slowed down our physical activity levels, and additional confinement in our homes has made us weigh heavier on the scale. This weight gain confession marks our preliminary steps towards shedding those extra kilos and we land in developing a carbs phobia. Little do we realize that carbs are not evil and need not be eliminated. There is so much goodness when it comes to consuming carbs and we all need to know this.
What are carbs basically? Carbs or Carbohydrates are one of the major food groups along with proteins and fats that our bodies need daily nutrition from. Carbohydrates and fats are typically energy-giving foods (convert the glucose from foods into energy). Also, they are the brain’s preferred energy source. Some will argue that proteins are an alternative to carbs for a weight loss regimen although proteins chiefly assist with muscle mass production, regulate bodily functions and provide a fluid and acid-base balance. They can provide energy in absence of carbs and fats. However, excess of anything is bad for our bodies and we need to know the right amount of nutrients our body needs so that we are not deprived of any essential nutrient and can sustain a healthy weight.
There are two types of carbohydrates; simple and complex. Simple carbs include sugars that break down immediately upon digestion and provide energy and are therefore categorized as high in terms of glycemic index and are of little nutritional value. (Glycemic index is a measure of how specific foods increases blood sugar levels). Complex carbohydrates are rich in dietary fiber, break down gradually upon digestion and hence keep you satiated for longer and are classified low in terms of glycemic index, and are of high nutritional value. Henceforth, emphasis should be laid on carbs that are rich in fiber content. Moreover, the role of fiber is noteworthy and well known in maintaining regular bowel movements.
Processing of foods such as milling and grinding removes the outer coat or bran which is rich in fiber and leaves only the inner starch component. Hence, whole grain foods such as oats, millet, quinoa, barley, brown rice, whole-wheat bread, and pasta, make some excellent choices. Fruits, vegetables, beans, peas, are other examples of complex carbohydrates.
Refined carbs such as white bread, pasta and rice, refined flour, processed cereals, cakes, sweets, biscuits, sweeteners, juices, ice-creams, and candies are devoid of fiber and minerals and are a big no. They give a sudden boost in energy levels but don’t keep you fuller for longer intervals so obviously one ends up overeating. Moreover, they are of little nutritional value. Simple carbs are present in fruits, vegetables, milk, and dairy products but as they contain natural sugars they can be consumed in moderation. Sweet potatoes, turnips, pumpkin, yams are starchy and complex carbs and hence constitute other healthier carbs options.
A common prevailing myth is the consumption of carbs leads to obesity and diabetes, despite there are a lot of other factors such as sluggish lifestyle, easy access to junk food, oversized portions stress, and genetic factors, that contribute greatly towards obesity and diabetes. In fact, according to the Physicians Committee for Responsible Medicine, “those who eat the most carbohydrates – especially from natural sources such as beans, whole grains, and vegetables — have a lower risk for obesity, type 2 diabetes, and heart disease”.
So, next time consider swapping a pizza slice with a bowl of pepperoni beans salad or dessert craving with freshly cut fruits. Bake your bread instead of store brought as they are processed and contains certain additives. Rye or barley bread, lettuce or lentil wraps can be favorable alternatives if one wants to avoid whole wheat bread.
At the end of the day it’s not just the carbs but the type of carbs that counts for a sustainable and optimum weight.
Check out this article published by the leading national news daily in Oman:
