Carbs key role

                            Carbs play key role in life

Carbohydrates means?

       They act as an energy source, help control blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and help with fermentation. The digestive tract begins to break down carbohydrates into glucose, which is used for energy upon consumption.

                                                                                                                                                                                             The four primary functions of carbohydrates in the body are to provide energy, store energy, build macromolecules, and spare protein and fat for other uses. Glucose energy is stored as glycogen, with the majority of it in the muscle and liver.

Carbohydrates have six major functions within the body:

• Providing energy and regulation of blood glucose.
• Sparing the use of proteins for energy.
• Breakdown of fatty acids and preventing ketosis.
• Biological recognition processes.
• Flavor and Sweeteners.
• Dietary fibers.

                                    Good  VS  Bad Carbs

Here's the breakdown: good carbs vs bad carbs

When we talk about good vs bad carbs, the big thing we're really trying to distinguish is the difference between refined and unrefined carbohydrates. But we also want to know which carbs have the most sugar. Here's the gist.

Refined vs Unrefined Carbs

Refined carbohydrates are stripped of most of their nutrients, like fiber, vitamins, and minerals. They breakdown very quickly in our body, spike our blood sugar levels and can force our body to store fat faster.

All of this is a mess - on both a physical and physiological level - for our body. Increased inflammation and risk of developing diabetes are just a couple of reasons why refined carbs are bad.

Unrefined carbohydrates are usually in their natural (or closer to natural) form. These unrefined carbs contain more fiber and almost always contain more nutrients than their refined counterpart. They digest slower, have a lesser impact on our blood sugar levels, and don't store belly fat as readily.

You probably know the difference between a refined vs unrefined carbohydrate. Strawberry licorice or potato chips are refined carbohydrates. Fresh strawberries and fresh potatoes are unrefined carbohydrates.

There's a continuum of refinement when it comes to carbs. Most of it is just common sense. Let's stick with strawberries.

You know that strawberry licorice is refined and fresh strawberries are unrefined, right? But what if we looked at homemade strawberry jam vs store-bought strawberry jam? If you guessed that the homemade strawberry jam is less refined, you're right.

Just about anything with a greater shelf life - with the exception of raw honey, rice, and a few other things - is refined.

                            High vs Low Sugar Carbs

Another thing you need to think about is whether or not the carbs you're eating have a lot of sugar in them. The concentration of sugar doesn't necessarily really settle the debate between good vs bad carbs, but it's something we should all be aware of as even the best carbohydrates can be very high in sugar.

For example, bananas are a good, natural fruit. We certainly shouldn't be afraid of eating them, but they're higher on the glycemic index, the barometer of sugar in foods, than a bowl of raspberries.

When you look at the list,you might be surprised to see some very good foods on the middle list. The amount of sugar in those foods is probably the reason why.

Usually, high sugar carbohydrates are pretty obvious because they taste sweeter.

                                          

                                        

                      Low carb diets have been associated with several health benefits. People often use them to support weight loss and manage blood sugar levels.

                        There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams (g) of carbs per day (1).

Foods to include in moderation:

Unless you’re following a very low carb or keto diet, you may also want to include small amounts of the foods listed below:

• Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
• Higher carb fruits: bananas, pineapples, mango, and many others
• Whole grains: brown rice, oats, quinoa
• Legumes: lentils, black beans, pinto beans, chickpeas
• Higher carb dairy: milk and full-fat yogurt
• What’s more, you can have the following in moderation.                                                    if you want:
• dark chocolate with at least 70% cocoa
• dry wines with no added sugar or carbs                                                                                                                                                                                                                                                                      

     

Lowest Carb Nut?

Low carb nuts have a bevy of good for you perks. But don’t pick up that nut bag too quickly just yet…

Unfortunately, too much of anything can be a bad thing. Be sure to be mindful and watch your portion control. Those carbs can add up quickly since the carbohydrate count (and fat too!) can vary greatly between low carb nuts. See chart above for each variety’s breakdown!

Some of the lowest carb nuts are:

• Pecans
• Brazil nuts
• Pumpkin Seeds                                                    
• Highest Carb Nut?

   But the highest carb nuts are:

• Cashews
• Pistachios