Adding Good Carbohydrates

Definition of Good Carbohydrates

Foods in their most natural form are high in complex carbohydrates and usually have low GI values (glycemic index). Low GI foods--those in the range of 55 and below--take longer to digest and are more slowly absorbed by the body. The presence of certain nutrients in these foods (minerals, vitamins and fiber) aid in the conversion of sugars and starches to energy. As a result, they are able to sustain the body's energy level for an extended period of time, and consequently, an individual is less inclined to feel hunger. A diet that includes complex carbohydrates in the most natural form like oatmeal and brown rice are an excellent way of supplying the body with good carbohydrates.

Processing makes it easier for the digestive system to absorb sugars from foods. Also, food processing reduces or completely eliminates minerals and vitamins crucial for energy utilization. This means refined foods are easily stored as fats in the body.

What foods are good carbohydrates?

Whole grains in a diet are the body's energy providers. They include bread, rice, noodles and pasta. The unrefined whole grain kinds like brown or long grain rice, wholegrain pasta, bread, and porridge oats are usually the healthier choices. Since they have undergone minimal refining, these foods are filling and still contain nutrients requred by the body for efficient energy conversion. Pasta has a minimal amount of fat, but rice is known to have zero-fat content.

Vegetables and fruits are low-calorie foods that are rich in fiber, phytochemicals, minerals, and vitamins. This food group is necessary to a healthy weight-loss diet. Minerals and vitamins are important in energy utilization, while fiber and phytochemicals are known to lower the chances of having cancer. No less than 5 servings daily are advised. Lettuce, watercress, cauliflower, spinach, broccoli, okra, eggplant, radishes, cabbages, and tomatoes are some vegetables that can provide complex starches, along with fruits like grapefruit, apples, prunes, pears, plums, oranges, and strawberries.

Seeds and nuts also have high amounts of fat, but they contain significant amounts of complex carbohydrates, fiber, and protein. Legumes like lentils, split peas, garbanzo beans, and kidney beans also have a high percentage of complex carbohydrates, fiber, protein, and essential lipids.

Potatoes have high glycemic index, but they are still a healthy choice because they have zero fat and contain significant amounts of potassium, fiber and Vitamin C. Among the potato varieties, sweet potatoes are considered the healthiest choice. It is advised that they be consumed in conjunction with low GI foods.

Avoiding High GI Foods

Foods that have high glycemic index are those with starches and sugars that are easily absorbed by the body and usually stored as fats. Refined foods made from white rice, milled corn, or flour are easily transformed into fats. Processed edibles that have added sugars, sweetened beverages and sodas, candies and baked goods--also have high GI values and contain extremely low nutritional values. They provide empty calories because after consuming these foods, there is an increase in energy level, which immediately dwindles, leading to feelings of hunger.