Tuesday, March 19, 2019
health and fitness

Types of Carbs to Include in Your Diet

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Today, every 8 out of 10 persons are dealing with weight-gain problems. In a big to lose weight, people follow the low-carb diet, making them more liable to severe diseases. Not many people realize that cutting out carbs from your body will make you suffer from various harmful problems such as heart disease, constipation, bad breath etc.

Eating a particular food in access or eliminating any food group, be it – carbs, protein or fats from your body will only make you unhealthy. Our body needs every nutrient in moderation to keep ourselves fit and healthy. Over the years we all have become victim to several misconceptions that eating carbs will make us feel bloated. However, the truth is still unheard of by most of the people in our society.

Carbohydrates are found in two type’s i.e.., simple carbs and refined carbs.  Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs are processed and has the natural fiber stripped out. The refined carbs such as sugar-sweetened beverages, pastries, white bread, white pasta, white rice, and others etc must be avoided.

To keep your mind running and body healthy, it is advised to take 40-60 percent of carbs out of your total daily calories. Besides avoiding carbs completely from your diet, eat unrefined simple carbs which will fulfill your daily carb intake and won’t make you fat. Some of the essentials food items are listed below:

  1. Fiber-rich fruits and vegetable

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Gorge on fruits and vegetables which are rich in fiber. Also, add some nuts and dried fruits in your diet which will give you the energy to make your day productive. Fruits and nuts have fewer calories and will make your tummy full.

  1. Low-fat dairy products

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Whole dairy products are high in saturated fats which can take a toll on your body as it can raise your cholesterol level. Thus, it is recommended to take low-fat dairy products such as milk, cheese, yogurt, which also provide calcium and essential vitamins to your body.

  1. Legumes:

 

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When following a low-calorie diet, it is advised to complete your carb intake from legumes such as beans, peas, and Lentils. Apart from low in calories, legumes are high in potassium, iron, and magnesium. One can also complete its protein intake from legumes as they consist of a good amount of protein as well.

  1. Whole Grain food:

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Instead of eating refined food, eat whole grain foods such as brown rice, oatmeal, popcorn etc which are rich in fiber and vitamins. Whole grain foods are good for our body as the essential nutrients are not stripped off much like in refined food items.

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