Carbohydrate, also known as sugar, is one of the main energy sources of human body. Each gram of carbohydrate provides 4 calories, which has many benefits to the human body. It is not recommended to quit carbohydrates completely.
First, provide energy: carbohydrates are the main source of energy for the human body. In the process of digestion, sugar and starch are broken down into monosaccharides, which are blood sugar after entering the blood. After glucose is consumed by the human body, it can provide energy for the overall physiological activities. Excess glucose will be stored in the liver, muscles and other cells of the human body for later use.
2. Disease prevention: Some studies show that dietary fiber in whole grains and whole grain foods can help reduce the risk of cardiovascular diseases. Fiber can also prevent obesity and type 2 diabetes and promote the health of digestive tract.
Third, weight control: Research shows that eating more fruits, vegetables and coarse grains can help people control their weight. Interestingly, few studies have shown that a diet rich in healthy carbohydrates can lead to weight gain or obesity.
The food manifestations of carbohydrates are various, including:
1. Dietary fiber is a low-energy carbohydrate, which is widely found in fruits, vegetables, nuts, seeds, beans and whole grains. Dietary fiber helps people to defecate, lower blood sugar and cholesterol, and reduce calorie intake. It is recommended that people consume 28g of dietary fiber in a 2000 calorie diet every day.
2. Total sugar, including naturally occurring sugar in food (such as dairy products) and common added sugar in baked goods, sweets and desserts. The human body can digest and absorb this sugar very easily.
Third, sugar alcohol is a carbohydrate that the human body cannot fully absorb. They taste lighter than sugar and have fewer calories. Sugar alcohols are usually added to foods as low-calorie sweeteners, such as chewing gum, baked goods and candy.
The correct way to choose carbohydrates: First, eat more fiber-rich vegetables and fruits, and try to eat whole fresh vegetables and fruits instead of drinking juice, eating dried fruits and eating less pickled pickles.
Second, choose coarse grains: coarse grains are better than flour and rice, and contain fiber and other important nutrients (such as B vitamins). After processing in flour and rice, the fiber and some nutrients will be lost.
Stick to low-fat dairy products: Milk, cheese, yogurt and other dairy products are good sources of calcium, protein and many other vitamins and minerals. Low-fat dairy products can also help people reduce their calorie intake.
Fourth, eat more beans: beans (including beans, peas and lentils) are one of the common nutritious foods. They are usually low in fat but high in nutrients such as folic acid, potassium, iron and magnesium. In addition, they also contain beneficial fat and fiber.
5. limit the addition of sugar: a small amount of sugar may be harmless to the human body. But eating too much added sugar is not good for your health.
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