What are the BEST SOURCES of Carbohydrates - a podcast by Discussions with successful health experts such as Ben Greenfield, Terry Wa

What are the Best Sources of Carbohydrates?  - Dr. Jason Jones Elizabeth City NC, Chiropractor

Right from your elementary education, you must have learned about carbohydrates to be an essential component of your diet. In fact, they are one of the main nutrients your body needs, along with fats and protein.

What are carbohydrates?

In simple terms, carbohydrates are biomolecules consisting of carbon, hydrogen, and oxygen atoms. They provide THE energy needed for our bodies to work optimally. When you eat a food that is rich in carbohydrates, your body breaks it down into glucose- which is the primary fuel that circulates in our blood and serves as fuel for the brain.

Functions of Carbohydrates

Carbohydrates are important for the following functions:

• They supply the body with energy
• They form a key part of some connective tissues
• The fiber content in carbohydrates helps to lower blood cholesterol
• They help to retain protein so it can be used to repair and build
• They help to prevent the degradation of skeletal muscles

Best sources of carbohydrates

You can get carbohydrates from both processed and unprocessed foods, but processed or refined carbs offer little to no nutritional value. The best sources of carbohydrates are whole and unprocessed foods as they are usually nutritious and highly healthy.

The human body cannot produce carbohydrates, so you can only take them through your diet. Here are some best sources of carbohydrates:

Simple carbohydrates: Best sources include oranges, apples, bananas, pineapple, berries, sweet potatoes, and milk.

Starchy carbohydrates: Best sources include grain bread, whole grains, potatoes, beans, and some nuts.

Complex carbohydrates: Best sources include peas, barley, beans, wild rice, oats, brown rice, etc. This form of carbohydrate contains fiber and starch and they do not spike blood sugar levels. Instead, they help to support minimal sugar levels in the blood.

Fibrous carbohydrates: Best sources include fresh vegetables like carrot, pumpkin, broccoli, beans, squash, cucumber, etc.

These food sources above are loaded with good carbohydrates.

The bad or unhealthy carbohydrates are found in foods like white bread, candies, chocolates, sugary drinks, ice cream, pastries, and other processed foods. These food items contain easily digested carbohydrates that may interfere with weight loss, contribute to weight gain, and promote heart disease and diabetes.

Hence, ensure you reduce your intake of these carbs or avoid them completely if possible, to keep your health in good condition even in your old age.

Tips to add healthy carbohydrates to your diet:

• Start your day with whole grains – You can try a hot cereal like old-fashioned oats (not instant oatmeal). You can also try a cold cereal but ensure whole grain is mentioned first on the ingredient list and the food is low in sugar.
• Eat whole-grain bread for lunch. Choose bread that lists whole rye, whole wheat, or any other whole grain as the first ingredient. However, note that the products that are made with only whole grains are far better.
• Go for whole fruit instead of juice
• Add beans to your diet rather than fill up on potatoes. Beans are an excellent source of slowly digested carbs. Eating too many potatoes may cause weight gain.

The rule of thumb is to eat whole foods, which are the best sources of carbohydrates, and avoid processed and refined carbohydrates. You can consult Dr. Jason Jones in our Chiropractic office at Elizabeth City, NC to learn more about natural sources of carbohydrates that help to support healthy living.

 

 

 

 

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