1, high quality carbohydrate

Slow rising sugar and high fiber food.

High nutrient density and low calorie.

Low saturated fat, no trans fat.

These foods are high-quality carbohydrates:

Brown rice, taro, pumpkin, yam, lotus root, sweet potato.

2. Inferior carbohydrates

Slow-rising sugar and low fiber food.

Low nutrient density and high calorie.

High saturated fat and trans fat.

These foods are inferior carbohydrates:

Snail powder, potato chips, egg tart, hand-grabbed cake, ice cream, candy.

Fast carbon (eat less)

"Fast carbohydrate", which is absorbed quickly and hungry quickly, makes the blood sugar in the body rise rapidly, thus transforming fat into a carbohydrate.

Things like rice and flour are fast-absorbing carbohydrates.

These foods are quick carbon: rice porridge, steamed bread, noodles, bananas, watermelons and bread.

Slow carbon (eat more)

High-quality carbohydrates refer to intact carbohydrates that have not been processed or have a small degree of processing. They can be digested in the human body for a long time, prolonging satiety and hunger, and will not lead to a rapid increase in blood sugar. Grains such as brown rice, millet, corn and oats are all slow carbon.

These foods are slow carbon: purple potato, lotus root, taro, pumpkin, corn and yam.

Inferior Carbohydrate (Rejected)

After finishing, carbohydrates with low fiber content are high in sugar and calories, and contain a lot of trans fatty acids, which are easily absorbed by the human body and will lead to obesity! I like candy, potato chips, French fries, fried dough sticks, ice cream, hot and sour powder, drinks and so on. Candy mixing and over-processing are all inferior carbohydrates.