Types of Carbohydrates: Making Healthy Choices.
Carbohydrates are found in many foods in different forms: sugars, starches, and fiber. Your body requires all three forms for energy. Sugars are the quickest source of fuel for the body as they easily are broken down and absorbed. By contrast, starches and fiber are broken down slowly providing steady energy and controlling blood sugar and insulin levels.
Foods have a combination of all three. For weight loss the goal is to choose carbohydrates that are packed with fiber, thereby maintaining a steady glucose level. Avoiding spikes in blood glucose will keep insulin levels from spiking. High insulin levels further favor increased fatty acid uptake, lipid biosynthesis, and inhibition of lipolysis (fat break down).
Eating foods with a low glycemic index (GI) is key. The glycemic index is a scientific value given to carbohydrates based on the affect they have on blood glucose. By choosing foods with a lower glycemic index you will avoid spikes in your blood glucose. Choose foods with a GI of less than 55 (range is from 1-100).
Sample list of vegetables:
Artichokes
Asparagus
Bean sprouts
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Eggplant
Leeks
Lentils
Beans (green, kidney, garbanzo)
Greens (collard, kale, mustard, turnip)
Okra
Onions
Peas
Peppers (red, green, yellow)
Radishes
Salad greens: arugula , iceberg lettuce, romaine, spinach, watercress.
Squash
Sugar snap peas
Swiss chard
Tomato
Water chestnuts
Watercress
Yams
Zucchini
Choosing low glycemic high fiber foods will cause a slow, steady digestion, maintain sugar levels and can help with weight loss.
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