Carbohydrate rich foods play a major role in causing obesity. Excessive intake of these can lead to weight gain and their role in providing the body with the required energy cannot be ignored. In addition to providing energy to the body, carbohydrates are essential for improving the general health of the body and increasing productivity.
It is a good idea to control the amount of carbohydrates in your diet to lose weight, but avoiding it completely can have the opposite effect. Rather than causing the body to lose energy, it can also slow down the brain. Therefore, it is important to limit the amount of carbohydrates you need based on your physical condition.
How many carbohydrates does one person need?
It is good to have 45 to 65 percent of the calories that reach the body in a day. This means that if you get 2,000 calories from the food you eat in a day, you should get about 1,000 calories from carbohydrates. This will give the body the energy it needs to function. Not all types of carbohydrates are harmful to the body, and foods containing complex carbohydrates are good for the body in all respects. Complex carbohydrates are found in unpeeled rice, whole wheat, whole grains, leafy greens, and vegetables. Eating these are very good for health.
But care should be taken to avoid foods containing carbohydrates which can destroy the body. Rice, refined wheat, sugar, processed foods such as pastries, cakes, other sweets, juices, other sweet drinks and french fries are all good sources of carbohydrates. So try to avoid such foods as much as possible.
what is glycemic index (GI)
The glycemic index is a system that ranks foods that contain carbohydrates in a specific way. It is calculated by considering how fast food is digested and how it affects the glucose level in the body. This is a way to rank foods that contain carbohydrates from 0 to 100. Foods high in glycemic index can be harmful to the body. White bread, which is generally loved by everyone, has a high glycemic index. As soon as it is eaten, digestion takes place and the level of glucose in the blood increases.
However, eating foods with low glycemic index will slow down the digestion process and eliminate excessive appetite. Oats are the staple food in this category. But instant oats do not provide this benefit, you should opt for whole oats instead. It is only digested very slowly and does not harm the health as it affects the glucose level in the body. Patients with obesity and other health problems are advised by doctors to eat low glycemic index foods. Soy products, beans, milk and oats are all low GI foods. But white bread, potatoes and refined rice have a higher GI. Therefore, one should try to minimize their use.
How to control carbohydrates?
It is advisable to reduce the daily intake of carbohydrate foods by 50-55%. It can also include vegetables, peanuts, mustard, nuts and seeds. It is important to know the glycemic index of any type of food and the type of carbohydrates it contains. Avoid foods high in glycemic index. This is because they only temporarily quench the hunger and quickly cause hunger again. But eating low GI foods does not lead to overeating as it makes the stomach feel full for a long time.
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