Choosing The Carbs

Dietary carbohydrates, also known as saccharine have actual sugars

and starches that are responsible in providing energy to humans, 

animals and even plants. Carbs in a real sense have advantages and 

disadvantages, especially since right now food production has 

dramatically changed as well as how food is consumed.


Proper Selection


Carbs have two types, monosaccharides and polysaccharides. 

Monosaccharides can be easily digested and absorbed by the body. It 

is normally obtained in fruits and specific dairy products. Other 

sources of simple carbohydrates are pastas, white bread and white 

sugar.

Polysaccharides on the other hand take a longer period of time to be 

digested and absorbed by the body. It is normally found in vegetables, 

legumes, whole grain breads, brown rice and the like. Basically, 

unrefined grains are a good sources of complex carbs compared to 

refined grains, this is because the filtering process generally removes 

the fiber and nutrients present in grains. Therefore, eating unrefined 

grain products will give you lasting energy. 

While carbs are essential in the body, we must make sure that we are 

picking the right carbs to consume. To do that, we need to understand 

carbs even better and know how to use them in our advantage. The 

catch is, we need to eat the right carbs that our body needs in order 

for us to sustain the right energy.

It is recommended by the experts that for an adult’s dietary energy, 

40 to 65% percent of it must come from carbs and around 10% of it 

should be simple carbs. Too many cravings of high-glycemic foods 

will not only make us fat but also increases the risk of acquiring 

diabetes. 


Talking about diabetes and weight problems, cutting all carbs in your 

diet is definitely not the solution. Carbohydrates are very important 

in providing our body with enough nutrients, vitamins and soluble 

fiber that is good in maintaining healthy sugar and cholesterol levels.

So how do we choose the right carbs? Here’s how. Switch from low-
glycemic foods and reduce calorie intake to at most 250-500 calories 

per day. Moreover, allow yourself to consume 20g to 35g of fiber in a 

day. One of the best sources of fiber is whole grain foods.

Protein is known as very low in carbs. Consume foods that are lean in 

protein such as notfat dairy products, skinless poultry, tofu, legumes 

and fish. On the other hand, you must avoid foods that are high in 

saturated fats like pork, high-fat dairy products and beef.