It is important to differentiate between good and bad carbs. And fortunately, it is not as complex as it may seem. Carbs are not just found in wheat and rice but in most of the food we eat such as vegetables, bread, nuts, seeds, fruits, milk/ dairy, juices and desserts.
For Fitness freaks
Our gym guys and fitness freaks turns their diet to ketogenic (which excludes carbs) but do they really need lack of carbs for gaining muscles? what if some carbs are essential and building blocks of energy in body, what if you know an alternate of eating carbs and still loose weight? it sounds music to your ears and below we will ring a bell on it.
Complex Carbs Are Good Carbs
Good carbs are also referred to as complex carbohydrates. Their chemical structure and fibers require our bodies to work harder to digest and release energy over a long period of time. Good carbs are mostly found in food in its natural state. A general rule of thumb – closer you stay to the natural form, the better.
- Whole Grain cereals
- Whole Milk
- Green Vegetables
- Fresh Fruits
- Carrots, Tomatoes
- Almonds, Peanuts
Why Are They Good?
- Because these foods are high in fiber and nutrients
- Being complex sugars and harder to break down and absorb, means it raises your blood sugar levels slowly
- Helps you feel full with fewer calories
- Helps in weight control, by controlling appetite and delaying hunger
- Naturally stimulates metabolism
Simple Carbs Are Unhealthy
Simple carbs are smaller molecules of sugar that are digested quickly into our body. The energy is stored as glycogen and if not used immediately converted to fat.Most processed foods are generally stripped of natural nutrients and fiber to make them tastier and give instant energy.
The problem does end here, since these foods are quickly digested and absorbed in our bodies it leads to more craving and hunger.
Some examples for processed food include,
- Packaged Atta
- Most off the shelf breads
- Processed Milk (skimmed, low fat)
- Pasta, Macaroni
- White Rice
- Sugared Cereals
- Fruit Juices
Why Are They Bad?
- Because these foods are low in fiber and nutrients
- Simple sugars are easily absorbed, leading to spike in blood sugar level
- Empty calories converted to fat
- High glucose leads makes you feel hungry
Thus, answer to healthier living lies not in throwing our crabs from your diet but being selective in what you bring home and store in the kitchen cabinet. In The Mill you can customize your atta where you can add complex carbs in proportion of various grains in wheat so that you don’t sacrifice on carbs and still gain muscles.