In fact, carbohydrate has always been the victim of many diets or fashion trends, and it is also considered as the first food that "we lose weight and don't eat". But in fact, carbohydrates are very important to our health. The following are the differences between high-quality carbohydrates and low-quality carbohydrates.

The difference between high-quality carbohydrates and low-quality carbohydrates is 1 1, and the element composition is different:

Simple carbohydrate: Simple (such as sugar): Consisting of monosaccharide or disaccharide units.

High-quality carbohydrate: complex (such as starch and fiber): composed of sugar unit chains. The structure is much more complicated than simple carbohydrates.

2. Different access methods:

Simple carbohydrates: Milk, fruits and some vegetables all contain simple carbohydrates, but the main sources of people's intake of simple carbohydrates are added sugar and processed food.

High-quality carbohydrates: cereals or foods processed from cereals contain complex carbohydrates, such as bread, cereals and pasta. Potatoes and some vegetables such as corn contain a lot of starch.

The main treatment methods are as follows:

For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health.

For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body.

The correct way to eat carbohydrates:

1, choose the right time to supplement carbohydrates.

Supplementing carbohydrates at different times has different uses for the body. After getting up early, my body is empty. Supplementing a proper amount of carbohydrate staple food can provide metabolic power for the body, and the nocturnal activity coefficient decreases. Eating too much carbon water before going to bed will promote blood sugar synthesis and lead to fat accumulation.

Supplementing proper carbohydrates, such as bananas and oatmeal, before fitness can provide energy for training and avoid muscle decomposition.

Step 2 choose the right carbohydrate food

The glycemic index of different carbohydrate foods is different. If you are obese, you should eat more coarse grains instead of fine staple food. The glycemic index of coarse grains is relatively low, so you will feel full and reduce the accumulation of fat.

Coarse grains can choose corn, potatoes, yam, beans and other foods, and fine staple foods such as rice and noodles should be eaten less, especially at night.

3. Control reasonable carbohydrate intake.

Don't cut off carbohydrates drastically, otherwise the body will have insufficient metabolic power, lose muscles and get fat easily. You can't eat too much carbohydrates, or fat will accumulate easily.

For people who lose weight, it is recommended to supplement 2~3g carbohydrates per kilogram of body weight every day. If your weight is 60kg, your daily carbohydrate intake is 120- 180g. People who gain muscle need to supplement 3~4g carbohydrates per kilogram of body weight every day.

The difference between high-quality carbohydrates and low-quality carbohydrates 2 What is a "bad" carbohydrate?

I don't like to label carbohydrates as good or bad, because I don't want to demonize food, and I don't want to arouse people's fear of food. But generally speaking, carbohydrates that are bad for our health are simple refined carbohydrates, containing added sugar and refined grains such as white bread, cakes, cola, candy, energy drinks and so on.

Refined carbohydrates basically do not provide much nutrition to your body, but provide a lot of empty calories. In addition, eating a lot of low-fiber and low-nutrient carbohydrates, such as processed grains and refined sugar, will make the body more prone to hunger, energy loss and weight gain. Although you really don't need these refined carbohydrates, it doesn't mean that you give up your birthday cake on your birthday. Occasionally eating a fast food the next day or a low-carbon day can make up for it. You don't have to feel guilty about it. After all, my family is ordinary.

So, what are "good" carbohydrates?

Generally speaking, healthier carbohydrates come from whole grains, beans, fruits and vegetables. They are considered as "good" carbohydrates because of their high fiber content and nutrition. Examples of these high-quality carbohydrates include quinoa, cereals, black beans, chickpeas, edamame, apples, bananas, radishes and sweet potatoes.

Most "good carbohydrates" are complex carbohydrates, that is to say, they are composed of long-chain carbohydrate molecules, which will be digested and converted into sugar for a long time, so that you won't feel hungry again so soon.

The difference between high-quality carbohydrates and low-quality carbohydrates 3 In fact, there are also high-quality and low-quality carbohydrates. High-quality carbohydrates often play a beneficial role in health, while poor-quality carbohydrates not only easily lead to obesity, but also increase the risk of cardiovascular disease.

High-quality carbohydrates, such as whole grains, corn rich in dietary fiber, potatoes, beans and other vegetables, not only have a low impact on human blood sugar, but also have a high sense of fullness. Therefore, eating them by weight-loss groups can provide energy for a long time, which is good for weight loss.

For inferior carbohydrates, such as biscuits, drinks, cakes and sweets, Herbalife said that these foods contain more "monosaccharide" components, which will be absorbed by the small intestine after being ingested by the human body, which will not only lead to a rapid increase in blood sugar, but also lead to fat accumulation in breakfast and faster hunger. These inferior carbohydrates are the main culprits of weight gain and increased risk of chronic diseases.

Therefore, the human body is indispensable to carbohydrates, but only by knowing how to screen the intake of carbohydrates can it have a beneficial impact on weight loss and health.

Simplicity and complexity-also known as bad and good?

You may have heard people call carbohydrates simple or complex.

Compound carbohydrates (high-quality carbohydrates)-usually starch carbohydrates, these carbohydrate types contain a lot of important nutrients, such as vitamins, minerals and antioxidants. Eating complex carbohydrates will provide the human body with slow release and sustained energy. These include:

Oats, potatoes, beans, root vegetables, whole grains, nuts and seeds, simple carbohydrates (bad carbohydrates)-these foods provide fast and unsustainable energy, and most of them are processed and refined foods. These include:

Baked food-biscuits/cakes/desserts Some cereals, soda tablets, sweet drinks/energy drinks, ice cream Although vegetables, fruits and milk (our sugar-based carbohydrates) are considered simple carbohydrates, they do contain essential nutrients, which makes them more like complex carbohydrates when digested.

main points

Carbohydrates are not evil, they are an indispensable part of a balanced diet. How you choose carbohydrates is the biggest difference. Try to choose starches, unrefined whole grains and vegetables and limit simple sugars that are not from fruits or dairy products. This will have the most positive impact on your blood sugar level, energy, weight and overall long-term health!

We suggest that you try to fill your plate with 25% complex high-quality carbohydrates every meal. For breakfast, peanut butter, bananas and walnuts on whole wheat bread are good choices. Or whole wheat toast with avocados, mushrooms and poached eggs as a salty food. For lunch, we suggest roast sweet potato or 1 cup chicken or tuna and Greek salad brown rice. For dinner, a good choice is to mix 1 cup of cooked chickpeas and lentils with salmon and zucchini noodles.