Carbohydrates are the main source of calories to our body, and it needs a lot of them while doing exercise and physical activities, this is why Sports nutritionists always advise that the main quantity of calories should be obtained from carbohydrates.
How to choose the best carbohydrates
In order to get the best carbohydrates, you should stick to complex carbohydrates, which are found in foods in wholegrain form such as breads, beans, brown rice and the like. Complex carbohydrates are split into glucose, and they provide the body with the necessary energy throughout the day.
Their chemical structure is formed by a group of molecules strung together in long chains, and they are slowly transformed to glucose into the bloodstream which helps to keep the blood sugar level steady and cannot cause any undesirable felling of weakness. The main characteristic of these complex carbohydrates is they are rich in fiber.
How to get enough fiber
Most nutritionists recommend that the quantity of fiber to be consumed per day should be between 20 to 35 grams, and this is due to its importance role in reducing cholesterol.Fiber can be found in wholegrain products such as green veggies, fruits, grain bread, peas, nuts and the like.To obtain the most fiber, always choose wholegrain based foods and do not neglect the skin of fruits it is very rich in fiber.
Fiber has many benefits it can help to avoid heart disease; many evidence support the idea that food with high quantity of soluble fiber such as oats and beans, have a good influence on cholesterol, and other elements in the blood that lead to the development of heart disease. Another benefit of fiber is to avoid cancer, when the food passes through the body is speeded up by fiber, and this process protect the colon form harmful substances in food. If you are already following a special eating plan which is poor in fiber, try to use a fiber supplement.
Avoiding processed carbohydrates
The second type of carbohydrates is simple carbohydrates, its chemical structure is formed by single or double molecules, and this type of carbohydrates can be found in processed sugars and refined sugars such as candy, soft drinks, and table sugar, but they also exist naturally, like in fruit. The main characteristic of simple carbohydrates is they are quickly absorbed by the body which causes the level of sugar in blood to rise and then fall soon after, which lets you feel tired and hungry.
The key difference between the natural simple sugars obtained from fruit and the refined simple sugars obtained from candy is that the first one comes wrapped in vitamins and fiber, and it is slowly transformed by the body into glucose so it does not cause that sort of sharp insulin spike, while the second type is absorbed extremely fast by the body which causes the level of sugar in blood to rise. So to avoid processed carbohydrates try to choose the products that are the little processed as possible.
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