Carbohydrates: What are and where are they located?
Carbohydrates have gained a bad reputation over the years because they are linked to weight gain and obesity, so what is the truth about carbohydrates? Let's get to know her closely in the next article.
By reducing the amount of carbohydrates consumed you can turn your body into a fat burning machine, but when you reduce the amount of carbohydrates you deprive your body of the main source of energy and many of the necessary nutrients. What should you know about carbohydrates?
What are carbohydrates?
Carbohydrates are foods that convert into glucose after being digested.
This is the main source of energy in the body, and is especially important for the brain that cannot easily use other energy sources (such as fats or proteins).
Types of carbohydrates
There are two main types of carbohydrates:
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Carbohydrates:
What are and where are they located?
Simple carbohydrates: contain sugars and are available in foods such as: food sugar, honey, dairy products, fruits and juice.
Complex carbohydrates: carbohydrates - long chains of glucose molecules - that include cereal products such as bread, chips, pasta, and rice. It can be divided into:
Refined carbohydrates.
Whole grain carbohydrates.
What is the difference between types of carbohydrates?
All carbohydrates convert to glucose and raise the level of sugar in the blood, but some do so faster than others, and controlling the level of blood sugar is important to control weight and control diabetes.
Fibers are important for the digestive system and for regulating blood sugar, and the foods they contain, such as broccoli, beans, apples, skin scales, and whole wheat bread, take a long time to digest, so glucose is released into the blood slowly.
Foods rich in carbohydrates
The body needs carbohydrates, in addition to proteins and fats. Usually, unprocessed food sources of carbohydrates are beneficial for health and nutritious, such as vegetables, carbohydrate-rich fruits, grains (grains), and legumes, in addition to some dried fruits that contain a level Carbohydrates. Below is a list of the most important foods that fall under these sources:
Sweet potatoes: Sweet potatoes are good sources of vitamin A, vitamin C, and potassium, and one medium-sized bean, roasted with its skin, contains 23.61 grams of carbohydrates, and one study has found that some carbohydrate molecules in one of the sweet-colored sweet potatoes Purple may have anti-tumor and antioxidant properties.
Beetroot: Beet, or beet (English: Beets) are vegetables that are eaten fresh, or cooked; As one cup of raw beetroot contains 13 grams of carbohydrates, and it is worth noting that beetroot is rich in potassium, vitamin A, folic acid, calcium, and inorganic nitrates that are considered beneficial for the health of the heart.
Corn: A hundred grams of corn contains 25 grams of carbohydrates, and 3.36 grams of protein. It also provides the body with good amounts of vitamin C. And one study indicated that corn is good for blood sugar levels and high blood pressure.
Quinoa: Quinoa is characterized by its high content of magnesium, phosphorus, and potassium, and one cup contains 39.41 grams of carbohydrates, 1.61 grams of sugar, and 8.14 grams of protein, and it can
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Carbohydrates: What are and where are they located?
help quinoa to lose weight ; Because of its high content of protein and fiber, in addition to that one of the studies conducted in mice indicated that this type of pill can regulate the level of sugar in the blood.
Whole rice: Brown rice (English: brown rice) is a healthy alternative to white rice; As one cup of full cooked rice contains 36 grams of carbohydrates and contains high amounts of antioxidants.
Oats: Oats are one of the most beneficial types of whole grains for health, as it is characterized by its various uses. One cup of rolled oats contains (English: Rolled oats) 27 grams of carbohydrates, in addition to five grams of protein, and four grams of fiber. Research has indicated To its benefits for heart health and blood vessels.
Banana: A medium serving of bananas contains 26.95 grams of carbohydrates. It also contains vitamin A, vitamin C, and potassium, which are good for a healthy heart and reduce blood pressure. Apples: A medium-sized apple contains 25.13 grams of carbohydrates, and also contains fiber, potassium, and other vitamins. One study indicated that consumption of apples by elderly women can reduce the risk of disease leading to death Cancer. Mango: Mango is a tropical fruit with sweet taste, and one cup contains 24.72 grams of carbohydrates.
Dates: There are many different types of dates, and they all have a sweet taste, knowing that one tablet of scheduled dates contains 17.99 grams of carbohydrates.
Raisin: Raisins are prepared by drying grapes, and they are used as a snack, knowing that one cup contains 129.48 grams of carbohydrates, and it is considered a good source of antioxidants.
Goji berries: Goji berries contain a high percentage of antioxidants and vitamin A, and one cup contains 32 grams of carbohydrates.
Lentils: Lentils are legumes rich in protein. As one cup of cooked contains 17.86 grams of protein, and 39.86 grams of carbohydrates.
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