CARBS - GOOD OR BAD

CARBS - GOOD OR BAD

                                                                         

CARBS or carbohydrates are considered a major source of energy. Thus it is considered a crucial part of "WELL BALANCED DIET". This is a small introduction about carbohydrate.

Few questions I am getting these days from my patients-
"Should I include carbohydrate or not", "Should I completely cut down carbohydrate to reduce my weight", "Should I stop eating rice completely" etc.

Now let's discuss what we should actually do.

Now I am dividing CARB into two categories.

GOOD CARB & BAD CARB

What type of CARB is good for us and how much we should include in our daily diet.

Examples of Healthy Carbs:

WHOLE GRAINS: oats, brown rice, whole wheat, multigrain bread, quinoa etc.

FRUITS: All types of fruits (Whole Fruits)

VEGETABLES: all types of veggies including green leafy vegetables

STARCH: potatoes, sweet potato, carrot.

LEGUMES: lentils, soy chunks, chickpeas

MILK: low-fat milk, curd, yogurt

According to the United States Department Of Agriculture, the recommended daily allowance of carbohydrates for a sedentary worker should be 130-175 gms per day.
Now, this total amount we can divide for the whole day's meal. The best thing we can do is that heavy breakfast, a medium portion of carbohydrate in lunch and a low carbohydrate meal for dinner. But we should not omit CARB completely from our diet.

But we can omit BAD CARBS from our diet like white sugar, refined flour, white bread, ice cream, cold drinks etc or if you have craving, try to cut down the quantity.

For weight reduction or for any specific reason the amount of CARB can be reduced. But consult a dietician and follow his/her instructions.

Suddenly do not start to follow a very low CARB diet or KETO diet.   

Now the importance of CARB & why we should not cut it completely from our diet:

i) CARB is the main source of energy to the brain and central nervous system.
ii) CARB helps to sleep better.
iii) CARB provides immunity, thus helps to prevent diseases.
iv) CARB helps to uplift our mood.
v) CARB helps to keep our memory sharp.

vi) If taken in right quantity CARB also helps to reduce weight.
vii) Complex CARB provides fiber to the body.
viii) CARB helps to prevent blood clots.
ix) CARB improves the digestive system.
x) CARB the best nutrients for Athletes.

So include these healthy CARBS in your diet in the right quantity and keep yourself fit.

STAY HAPPY AND HEALTHY