Have you ever wondered what carbs are and why counting them is necessary? And how should you choose what to eat for the best health?
What are Carbs?
“Carb” is short for “Carbohydrate,” one of the essential macronutrients necessary for the body. It’s found abundantly in foods like rice and flour products, vegetables, fruits, milk, desserts, and sweetened beverages.
We can categorize carbohydrates into two types:
Good Quality Carbohydrates: Complex carbohydrates such as brown rice, whole grains, beans/legumes, and leafy green vegetables, which are high in fiber and help regulate blood sugar.
Poor Quality Carbohydrates to Avoid: Simple carbohydrates such as sweets, table sugar, and white bread, which cause blood sugar levels to spike rapidly, leading to risks of diabetes and cardiovascular diseases.
Why Count Carbs?
When we consume carbohydrates, the body breaks them down into sugar to be used as energy. If this energy isn’t fully used, the excess sugar will be converted into fat and stored in the body, causing weight gain and increasing the risk of various Non-Communicable Diseases (NCDs) such as diabetes, hypertension, and coronary artery disease.
Reducing or controlling carbohydrate intake (counting carbs) stimulates the body to use stored fat for energy, helping to keep weight within a normal range and promoting good health. Importantly, when blood sugar levels decrease, it reduces inflammation in the blood vessels, thus improving vascular health.
Simple Ways to Choose Good Carbs
Choose Good Carbs: “Good carbs are those that provide sustained energy and are high in dietary fiber, which helps slow down the absorption of sugar into the blood, reduces insulin spikes, and keeps you full longer.”
Examples of Good Carbs (Complex Carbohydrates):
Brown Rice: Contains up to three times more fiber than white rice.
Quinoa: A plant-based protein source full of dietary fiber.
Fresh Fruits: Such as apples and berries (choose whole fruit instead of juice).
Leafy Green Vegetables: Such as broccoli and spinach, which add fiber to meals.
Reduce Consumption of Poor Quality Carbs (Simple Carbohydrates):
Examples of Carbs to Reduce:
White Bread: Digested quickly and only provides short-term energy.
Sweets and Soft Drinks: Add excess sugar and energy unnecessarily.
Fast Foods: Such as French fries and crisps/snack foods.
Control Carb Quantity Appropriately:
Even good carbs can lead to weight gain if consumed in excess. Therefore, you should control the appropriate amount of carbs for each meal. To control carb quantity, we use the Harris–Benedict equation, which will be discussed in the next post.
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Source by : Department of Health
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