The carbohydrates in white bread, rice, pasta and sugar-containing soft drinks can cause you to gain weight and increase your risk of chronic diseases.
What is the difference between ‘good’ and ‘bad’ carbohydrates?;
The carbohydrates in white bread, rice, pasta and sugar-containing soft drinks can cause you to gain weight and increase your risk of chronic diseases.
On the other hand, the carbohydrates in whole grains, fruits and vegetables help maintain good health by providing your body with vitamins, minerals, fibre and other beneficial ingredients.
Carbohydrates are the source of energy for the body. The gastrointestinal system converts carbohydrates into glucose and it is in this form that the body ‘uses’ them. Carbohydrates are divided into two broad categories - simple and complex.
Simple carbohydrates are found in all processed foods, such as sugar, sweets and soft drinks, while complex carbohydrates are found in whole grains.
The glycaemic index categorises carbohydrates according to how quickly and at what rate they are absorbed by the body. High glycemic index foods, such as white bread, cause a rapid and high increase in blood sugar, while low glycemic index foods, such as whole grains, are absorbed more slowly and cause milder changes in blood sugar levels.
High glycaemic index diets have been associated with a high risk of diabetes mellitus, cardiovascular disease, obesity, infertility and colorectal cancer, while low glycaemic index diets contribute to better control of blood sugar and body weight.
Follow these 5 tips to include ‘good’ carbohydrates in your daily diet:
- Start your day with whole grains. Try consuming plain oats in warm milk, you'll feel great right away.
- Eat only wholemeal bread at meals and snacks.
- Limit the potatoes. Prefer brown rice, bulgur or wholemeal pasta.
- Choose fruit over juice. An orange contains twice as much fibre as a glass of natural juice.
- Enlist the pulses. They contain significant amounts of carbohydrates that are absorbed very slowly by the body.
