Contents:
- Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
- Various types of carbohydrates that you should know
- Simple carbohydrates
- Complex carbohydrates
- Which is the healthiest type of carbohydrate?
Medical Video: 'Slow Carbs' and the Truth About Low-Carb Diets
Many people reduce or even avoid carbohydrates. Most assume that carbohydrates are 'bad', because they cause weight gain and blood sugar levels to soar.
But, did you know that your body actually still needs carbohydrates as the main source of energy? Yes, you can't avoid carbohydrates at all. The thing you have to do is to choose the type of carbohydrate that is healthy. Then, what are the types of carbohydrates? Which is the most healthy for the body?
Various types of carbohydrates that you should know
Carbohydrates are a type of nutrient that has the main function as a source of energy for the body. in fact, carbohydrates - especially sugar - are the main food for the brain. So, you can't avoid carbohydrates at all just to make your weight go down. When you do it, many health problems will arise afterwards.
Basically, there are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Both of these carbohydrates are processed and digested in a slightly different way by the body. Both of them will indeed affect blood sugar levels, but the speed to become blood sugar is different.
Simple carbohydrates
These simple carbohydrates are contained in sweet foods, sugar, honey, and brown sugar. Among other types of carbohydrates, these simple carbohydrates are the fastest absorbed and processed by the body into blood sugar. this happens because the shape is simple, so it's easy to digest.
Therefore, the use of sugar, honey, or brown sugar in people with diabetes is not allowed. These foods will only make the blood sugar level shot up and then the diabetes is out of control.
However, don't worry, if you have diabetesYou can still feel the sweetness of your drink or food by replacing sugar with a substitute sweetener. Currently there are many types of substitute sweeteners - natural and artificial - that will not affect blood sugar levels.
One of them is stevia, which is a natural sweetener derived from stevia leaves that has zero calories and simple carbohydrates that are very low, making it good for people with diabetes.
Complex carbohydrates
The type of complex carbohydrate itself, consists of several different types. But, most of the complex carbohydrates you can find in staple foods that you consume every day, such as rice, potatoes, noodles, vermicelli, cassava, and the like.
Starch
All staple foods contain carbohydrates containing starch. This starch is digested longer by the body, because it has a more complicated form than simple carbohydrates. So, if you eat rice, bread, or other complex carbohydrates, your blood sugar levels will increase in a few moments.
However, this type of carbohydrate will still make your blood sugar levels rise - although not as fast as sugar. Therefore, if you eat too many basic foods, your blood sugar can still be uncontrollable and risky hyperglycemia.
Fiber
Fiber is a complex carbohydrate. So all the vegetables and fruits you consume actually contain carbohydrates. This type of carbohydrate can also be found in staple foods that are high in fiber such as brown rice, wheat bread, and food whole grain others.
Well, the difference with other types of carbohydrates, fiber will not adversely affect blood sugar. quite the opposite, in some research mentioned if fiber can help control blood sugar levels.
When fiber enters the body, this type of carbohydrate will not be broken down as carbohydrates, so there will be no carbohydrates or the number of calories absorbed. This makes the fiber will not make you gain weight and blood sugar levels will remain normal.
Which is the healthiest type of carbohydrate?
Actually, in healthy and normal people - not having any disease - all types of carbohydrates are needed by the body. From sugar to fiber, you have to consume it. However, the thing that must be considered is the portion of each carbohydrate that will be eaten.
Of course, the number of simple carbohydrates must be the least among the others. In one day, consumption of adult sugar can only be as much as 50 grams or 4 tablespoons. But, if you have diabetes, then sugar can't be on your menu. You can replace it with artificial sweeteners which is specific to diabetes.
Meanwhile, starch must be consumed according to the amount needed. So you have to consume rice, pasta, bread, or other types of starch in sufficient portions as needed. Instead, you have to consume more fiber because it is not only good for blood sugar but can prevent various chronic diseases from appearing.
