The Importance of Complex Carbohydrates in your Diet

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The Importance of Complex Carbohydrates in

your Diet

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The Importance of Complex Carbohydrates in your Diet

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The importance of carbohydrates and diet is an essential part of the life of each

person. No matter how much you exercise, if you do not follow a healthy diet,

your total physical condition will not be effective. To get fit and stay healthy, diet

and exercise go hand in hand.

But every time you mention the word "diet" confusion starts. Many diets and fad

diets became popular, people are often confused about what to eat and not to

eat for food to stay healthy and provide the necessary nutrients. While some

diets recommend cutting fat and carbohydrates, others recommend that the fat

reduction.

These different types of recommendations often lead to undue confusion and

people generally have no ideas on what to eat and what not to eat. As some diet

plans recommend low carbohydrate intake, the question arises whether this will

have an effect on weight reduction and weight regulation.

Carbohydrates are essential to meet the energy needs of the body. This

becomes even more critical if the person does constant exercise. With constant

exercise, the energy needs of the body are mounted. If carbohydrate intake is

decreased, there is no suspicion that some people might see an initial reduction

in weight loss, but it is not continued on the long term. Having a low carb diet will

increase gradually and lead to a gradual increase in weight after the initial

weight loss. Often the initial weight loss is that the decrease of the fluid cells, or

water weight. This fluid loss is not always healthy.

So what role should take carbohydrates in the diet of each person?

Although the actual amount of recommended carbohydrates differs from one

person to another, the total daily calories from carbohydrate intake should be

around 45% to 60% in a given day.

But before we run to the market and purchase food containing carbohydrates,

we should first learn a few things about carbohydrates that not all carbohydrates

are beneficial and healthy.

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Carbohydrates are various forms of sugar which are converted to glucose in

the body, which supplies energy to the individual cells. Each cell needs the

necessary amount of carbohydrates to give it energy, it needs to function. If the

consumption of carbs exceeds the required limits and the extra glucose is

converted to glycogen for future use or it gets stored as fat.

What are the different forms of carbohydrates and these forms should be

consumed for promoting health and improving weight loss?

There are two types of carbohydrates: simple carbohydrates and complex

carbohydrates. There is another classification of carbohydrates is refined and

unrefined.

Complex carbohydrates are carbohydrates that are strings of simple sugars in

a string. The action of digestive enzymes is much slower on this type of

carbohydrates. They should be broken down into simple carbohydrates for

absorption in the body. This slow digestion provides a slow and steady energy

supply meet the requirements of different cells without getting accumulated in

the glycogen or fat.

Simple carbohydrates are composed of simpler units of sugar and they get

digested much faster. This increases the possibility that these "simple

carbohydrates" will be stored as fat. However, some fruits contain simple

sugars, but the presence of fibers in fruits reduces the rate of digestion, which

prevents the conversion to fat. In general, eat your fruits in the morning and

early afternoon as an additional way to prevent fat storage, because you are

more likely to burn simple sugars throughout the day.

So what type of carbohydrates should be taken on a regular basis and

what kind should be avoided?

It is essential to increase the amount of natural complex carbohydrates and limit

the intake of simple carbohydrates in the diet.

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Complex carbs get digested slowly; they provide the necessary energy and are

an excellent source of nutrition.

Simple carbohydrates, however, have no nutritional value and have a high risk

of being converted into fat. Simple carbohydrates should be avoided at all. The

only sort of simple sugars that can be included in the diet is natural simple

sugars in fruits.

It is also best to avoid any form of highly processed foods and refined foods in

the diet and choose natural foods instead. For example, you should avoid

drinking juice and eating fresh fruit instead. Avoid canned foods and choose

freshly prepared food instead, etc...

Most people hate research on healthy food choices. For these people, looking at

the food label is another way to check for healthy food, on contrast not so

healthy. An easy and effective way is to look directly at the amount of fat and the

number of calories on the food label. For example, if the element provides more

than 15g of fat per 100 calories, it is best to avoid the food or at least limit the

amount of this food in your diet. Moreover, if the label of the food shows the

presence of ingredients such as sucrose, sugar, corn syrup or fructose, this

means it has simple carbohydrates in the food. If these items are listed first on

the ingredient list, this ingredient is considered a "primary" ingredient and it is

best to avoid it altogether.

Some examples of good sources of complex carbohydrates are:

sweet potatoes,

root vegetables,

whole grain bread,

bran,

whole grain cereals,

corn,

muesli,

peas,

beans,

oats, etc...

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Examples of foods containing simple carbohydrates are:

sugar,

honey,

soft drinks,

chocolate,

white bread,

jam,

preserved fruit,

pickles, etc...

As we have seen, carbohydrates are essential for the diet of each person.

Although the amount of carbohydrates still must be regulated. Too healthy food

can still lead to weight gain. It is essential to determine the difference in good

sources of carbohydrates and oppose to the bad sources of carbohydrates.

Complex carbohydrates provide energy for the body and the energy to train hard

and lose weight. Simple carbohydrates will result in stored fat and will have a

negative impact on your weight loss goals.

Thanks……..

First Diet Plan