A Guide to a Healthy Carbs Diet

Carbohydrates (carbs) are a macronutrient component of human food. Along with proteins, lipids, vitamins and minerals, carbs help people maintain life, grow and develop.

1. Make the right choice

Carbs are "raw materials" that the body will use to create sugar, thereby providing energy for all human activities. Carbs can be divided into two categories, simple carbs and complex carbs. So what is the difference between them?
Simple carbs are like a quick source of energy. When ingested, the body breaks them down very quickly into sugar for energy. Therefore, these carbs should be eaten in moderation.
Complex carbs will be the superior choice, because the body will take longer to metabolize them than simple carbs.

2. Pay attention to the information on the product label

The nutritional information on a product label is the easiest way to find out if a product has added sugar. Added sugars are simple carbs that are added during processing by manufacturers, and are the “bad” carbs to avoid or limit. Watch out for substances whose name ends with "ose" on the label.
The chemical noun of granulated sugar is sucrose. Other chemical nouns that are commonly found in the nutrition facts on product labels are fructose, dextrose, and maltose. The more they appear at the top of the ingredient list, the higher their content in the product.

3. All it takes is to just avoid simple carbs, right?

No, it's not just that simple. Processed foods with added sugar are obviously not healthy products. But simple carbs also occur naturally in foods chosen to build a healthy, balanced diet. As an obvious example, most milk and dairy products contain lactose (also known as “lactose”), or fruit that naturally contains fructose (“fruit sugar”).

Nguồn carb tốt — Tất cả mọi việc là chỉ cần tránh carbs đơn giản, phải không?

4. Choose your bread wisely

Do the loaves of bread out there contain healthy carbs? It may, and may not, depend on the ingredients used to make those loaves.
For a good source of carbs, choose whole grain bread. Barley, rye, oats, and other whole grains are all great choices.

5. How should fruits be chosen?

Fruits are usually sweet, which means they contain simple carbs. However, even though they contain simple carbs, they are still a healthy choice. Fruit contains fiber, which helps slow down the metabolism of sugar. Moreover, fruit is a rich source of nutrients for the body, such as vitamin C, potassium,...
Fruits that can be eaten with the skin (such as pears, apples, ...) contain special lots of fiber.

6. Be careful with drinks

The soda everyone likes to drink can be a hidden carb drink. This is because regular sodas contain a sweetener, usually high-fructose corn syrup. This can be easily recognized through the nutrition information on the product label, and is often located right in the first lines. With 350 ml of regular soda can contain up to 39 grams of carbs, almost all of these carbs are sugar.

7. Think of typical autumn foods

Many of the signature fall foods are great sources of complex carbs. Try starchy plant foods like sweet potatoes, squash, squash,...

8. Be careful with sweeteners

If you're not paying careful attention to what's added to a drink or dish, it's easy to overuse simple carbs. Always be careful with using brown sugar, maple syrup, honey, and molasses.
Be careful with sweets with catchy names like turbinado or agave nectar, because they're also sources of simple carbs.

9. Increase the use of legumes

Increasing your intake of legumes is a good way to get more complex carbs. Whether it's red beans, white beans, black beans, pinto beans, or chickpeas (garbanzo),... beans are a rich source of fiber.
If you want a more rich meal, try adding split lentils or dried beans to the dish list. They are both ideal sources of complex carbs.

10. The surprising fact about popcorn

It sounds strange, but it's completely true: popcorn is actually whole grain. That means popcorn contains fiber and complex carbs. The healthiest way to make popcorn is by using the gas blast method and without adding salt or fat. Spice up your popcorn with chili peppers and dried herbs.

11. Amazing cereals worth trying

There are many healthy whole grains that are gradually gaining popularity with consumers, such as quinoa - a whole grain that is native to South America. Those are precious sources of complex carbs.
Some other grains to choose from to diversify your diet are millet (native to Africa and Asia), bulgur (used in Middle Eastern cuisines), and triticale (a cross between wheat and rye).

12. Which type of rice should be used?

With Asian cuisine, two common types of rice are brown rice and white rice. So what kind of rice should be used?
White rice is rice that has undergone processing, and after this process it has lost some of its nutritional components, especially fiber. Brown rice is a whole grain, and it's certainly a good source of complex carbs.

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Article reference source: Webmd.com

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