Are carbohydrates really bad for the body? Let's find out exactly about good and bad carbohydrates

If you're trying to lose weight or stay healthy, you've probably heard the saying, "Don't eat carbs, you'll gain weight." When you see things like rice, bread, and noodles, you probably get a little scared, right? Carbohydrates are often the first to be blamed for weight gain and diseases like diabetes. But are all carbohydrates really our enemy? Honestly, no. Carbohydrates are the main fuel that gives our bodies energy. The problem is that we don't really understand the difference between 'good' and 'bad' carbohydrates. So today, let's talk about it in simple terms.

What are simple and complex carbohydrates?

Carbohydrates can be divided into two main categories: simple carbohydrates and complex carbohydrates. Understanding the difference between the two will help you make healthier choices.

Simple Carbohydrates Are Like Bad Friends

Simply put, these are the category we need to be careful of. They are made from refined foods. That means they have had a lot of their fiber and nutrients removed. As a result, when they enter our bodies, they are digested quickly, causing a sudden spike in blood sugar levels. Imagine drinking a sugary drink. You feel like you have a sudden burst of energy. But it only lasts for a short time. After a while, you feel tired again and hungry. This is what we call a 'sugar crash'. Because we are constantly hungry, we eat more than we should. The result? Increased risk of diseases like weight gain, diabetes, and high blood pressure.

Complex Carbohydrates Are Like Best Friends

These are the types of carbohydrates that are really good for our bodies. They are naturally found in plant foods. They are full of many nutrients like fiber, vitamins, and minerals. Because of this fiber, they are digested slowly in our bodies. Because they are digested slowly, glucose or sugar is added to our blood slowly and in a controlled manner. This prevents blood sugar levels from rising suddenly. Also, since they make you feel full for a long time after eating them, frequent eating is also controlled.

Let's also learn about Fiber, Starch, and Sugar.

Carbohydrates can be further divided into three categories: fiber, starch, and sugar.

• Fiber: These are a type of complex carbohydrate found in plant foods that our bodies cannot fully digest. However, they are very helpful in keeping our digestive system healthy, preventing constipation , and making us feel full.
• Starch : These are also complex carbohydrates. They provide our bodies with energy as well as vitamins and minerals. Starch is abundant in foods like potatoes, sweet potatoes, grains , and lentils.
• Sugar: There are two types of sugar. Natural sugars are found in things like fruit and milk. Added sugars are added to foods to enhance their flavor. Our bodies don't really understand the difference between the two, they are both simple carbohydrates. However, when you eat fruit, you get a lot of good things like fiber and vitamins along with the sugar. But when you eat chocolate, you only get empty calories and sugar. That's why we need to be very careful with these added sugars.

What are the benefits of healthy carbohydrates?

Good, complex carbohydrates are essential for our body to function properly. If they are missing, many problems can occur. Healthy carbohydrates provide energy to these systems in our body:

• Brain
• Kidneys
• Heart muscles
• Central nervous system
• Digestive system

When these organs receive adequate energy, their function improves and the risk of developing diseases like diabetes and heart disease decreases. If the body does not get enough good carbohydrates, symptoms such as:

• Headache
• Fatigue
• Weakness
• Difficulty concentrating
• Nausea
• Constipation
• Vitamin and mineral deficiencies

How to choose good carbohydrates?

You don't have to be a nutritionist for this. You can manage this with a few simple steps.

The Plate Method

This is a very easy and practical method. Mentally divide the plate you are eating on into four parts.

• Half of the plate (two parts): Fill with low-starch, high-fiber vegetables. (e.g. cabbage, beans, spinach, bitter gourd , lettuce)
• A portion of your plate (one portion): Set aside a starchy food. This could be rice (brown rice is best), potatoes, sweet potatoes, lentils, etc.
• The rest of the time (last part): Allocate to a low-fat protein source. (e.g. fish, chicken, eggs, peas)

Simple substitutions

• Instead of white bread: Choose whole-wheat bread, atta flour bread, or whole-grain bread.
• Instead of white rice, get used to eating brown rice (red rice/brown rice).
• Instead of sugary drinks: Drink something natural like water, watermelon, or orange juice.
• When you feel like eating sweets: Eat a fruit instead of cake or biscuits.

If you have a medical condition like diabetes, be sure to talk to your doctor before making any decisions about your diet. He or she can help you choose the diet that is best for you. Carbohydrates, nutrition, good carbohydrates, bad carbohydrates, weight loss, diabetes