Today, if we look closer, we can see moral labels on most of the foods we eat. Vegan, plant-based, paleo, low carb, low-fat, gluten-free, etc. are some of these terms that we come across on a day-to-day basis. Choosing the right option from these myriad diet types and food products can be quite challenging. However, in order to make things simple, understanding how the three macronutrients, fats, proteins, and carbohydrates work together will help you to choose the right diet or snack pattern for you. 

This content will provide you with some basic ideas about good carbs vs bad carbs, and why they are crucial.

Understanding Carbs and the Crucial Roles They Play

Carbs or carbohydrates are a potent energy source that is vital for maintaining good health and energy levels. When we eat foods, our body converts the carbs into sugar (glycogen), which is necessary to supply energy for bodily functions. Choosing natural sources like fruits, vegetables, whole grains, and beans will help you to obtain the best quality carbohydrates. Although some carbs are considered to be healthier than others, when it comes to a healthy diet, it is all about balance and moderation. 

There is a misconception that eliminating carbohydrates completely can help in losing weight. However, it is important for you to understand that eliminating carbohydrates completely from your diet will make you feel fatigued, can cause nutrient deficiencies, and will impair your performance. With the right planning and consideration, you will be able to include carbohydrates in your diet and enjoy various foods without hampering your health. 

Different Types of Carbohydrates

When it comes to carbohydrates, you will come across two basic types, complex or simple carbohydrates. 

Complex Carbs 

Complex carbohydrates are foods that contain at least 3 glucose molecules. These are mainly found in foods and snacks that are high in fiber and starch. These foods take longer to digest and contain different types of vitamins, minerals, antioxidants, and prebiotics. As these foods release energy at a slow pace, they will help you manage blood sugar levels, and appetite and will also make you feel full for a longer period.  

Simple Carbs

On the other hand, simple carbohydrates have only one or two sugar molecules, which are known as monosaccharides and disaccharides. The foods that are high in simple carbohydrates might have added sugars and are digested quickly. They can be good before exercising and provide you with a quick boost of energy. However, most of the foods that contain simple carbohydrates lack essential nutrients like vitamins and fibers. Moreover, added sugar also makes them unhealthy. 

Tips to Swap Simple Carbs for Complex Carbs

Switching refined carbs to more complex carbs will give you more nutritional value and health benefits. For instance, eating a peeled orange will fill your body with more fiber and micronutrients than orange juice.

Excellent Carb Choices

Below mentioned are some of the best carbohydrates that you can add to your grocery list:

Nuts and Seeds: Apart from complex carbs, nuts and seeds enrich your body with healthy fats.

Beans and Legumes: They add high amounts of protein when you add them to different dishes. 

Vegetables: Eating a different variety every day will provide you with the necessary fiber and vitamins.

Whole Grains: You can obtain complex carbs from different whole grains like quinoa, oats, whole grain bread, and barley. 

Whole Fruits: Keeping the skin on will add more fiber when you consume fruits.

Tubers: Sweet potatoes or white potatoes with thin skin are great sources of complex carbohydrates.

Poor Carb Choices

Below mentioned are some of the carbohydrates that should have limited space in your diet plan:

Juices: Even if you have 100% natural juice, it contains a concentrated source of sugar. In case you are having fruit juice, you can try diluting it with water or just limit it to one glass a day.

Sugary Drinks: Consuming soda, chocolate milk, sports drinks, or sweetened teas will add a significant amount of sugar to your diet.

White Bread: The foods and snacks that are made using refined flour usually lack important nutrients like fiber and vitamins. They might also contain different types of additives that you should avoid or eat less often.

Processed Snacks: Snacks like pretzels or crackers that are made using refined flour should be consumed in moderation.

Effects of Low-Carb Diets

Although low-carb diets can be beneficial for initial weight loss, they might not be the best for everyone. For instance, low-carb foods will help older and higher weight people lose weight, however, active people who need more sustained energy might have to opt for larger amounts of carbohydrates. Some researches have also found that low carb diets also increase the risk of different heart complications like strokes and heart failure. 

Finding the Best High Fiber Snacks

If you are looking for snacks that contain complex carbohydrates, you can find some of the best options provided by Healthy Master. Our snacks are millet based, which makes them high in fiber. On the other hand, they are also minimally processed to retain their nutritional value. From baked chips to desi Indian snacks like bhakarwadi and khakhra, you will find unlimited options. These snacks are also suitable for all age groups. 

Conclusion

The above-mentioned carbohydrate comparison will help you to choose the right type of carbs suitable for your health. It is important for you to understand that carbs are important for good nutrition as well as sustained energy. So, all you have to do is choose the right foods or swap complex carbs with simple carbs to gain maximum benefits. This will enrich your body with micronutrients and help you to lead a more healthy lifestyle.

You can find a huge list of fiber-rich snacks offered by Healthy Master suitable for your dietary preferences and fitness goals.