Disease and Nutrition

If you are among the millions of Americans making an effort to eat smarter and live healthier, there is something you should know: carbohydrates are not the enemy. On the contrary, these organic compounds are the main source of energy for the body, which makes them an essential part of every healthy diet.

Along with proteins and fats, carbohydrates are one of the three main nutrients found in foods, and they are often grouped into two main categories—simple and complex. Simple carbohydrates consist of up to three units of sugar linked together. Examples include fruit sugar (fructose), milk sugar (lactose) and table sugar (sucrose). Simple carbohydrates are digested quickly and converted to glucose (blood sugar) immediately by the body. As a result, they can be used for energy soon after they are digested.

Complex carbohydrates include foods such as vegetables, legumes and whole grains that are most often high in fiber, vitamins and minerals. Unlike simple carbohydrates, complex carbohydrates consist of multiple sugar units linked together in chains. Because of their intricate nature, they are digested more slowly. This means that they are broken down into glucose at a gradual pace and thus provide a steady supply of energy for the body. The high fiber content in many complex carbohydrates plays an important role in this process, as fiber helps to slow the conversion of carbohydrates into glucose. It also helps normalize blood glucose levels by slowing down the time it takes food to leave the stomach and delaying the absorption of glucose from a meal.

Although complex carbohydrates are used more efficiently by the body, omitting simple carbohydrates from your diet is not necessarily the answer when you are trying to lose weight and maintain a healthy body weight. As with any weight loss plan, the phrase "everything in moderation" applies here also. When we consume too many carbohydrates—regardless of whether they are simple or complex—the extra calories are stored as fat, which can lead to weight gain and obesity. Try instead to eat an assortment of healthy carbohydrates such as fruits, vegetables, whole grains and beans. Such foods contain an abundance of fiber, as well as antioxidant-rich plant compounds called phytonutrients that may help the body fight disease.

At the market, opt for brown rice instead of white; choose whole grain breads and pastas; and experiment with less familiar grains such as quinoa, teff, millet and bulgur when preparing salads and side dishes. Foods that are best to avoid altogether include cookies, pastries, crackers and other foods that contain high amounts of white flour and refined sugars. These highly processed foods have been stripped of much of their nutrient value.

In a report, it has been found that consumption of fiber foods works very well in natural weight loss. Actually fibers do not get digested by the human digestive system and it passes out from the colons taking all the waste material with it. It provides bulk and softens the stools thereby helping in regular bowel movements and avoiding constipation. In the intestine, fiber produces a gel which binds the bile acids and this leads the lever to convert cholesterol into bile thereby reducing cholesterol levels.

You will be surprised to know that diseases like obesity, diabetes, colon diseases etc. are minimal in countries where the population has a regular dose of fiber in their diet. Fibers are excellent means to have a healthy digestive system. Fiber makes people feel less hungry on account of its bulk and reduces appetite resulting in natural weight loss. It also helps the body in controlling blood sugar.

The ancient ayurvedic medicine system recommends consumption of fiber rich vegetables in large quantities to get rid of all the toxins from your body. Removal of toxins automatically ensures removal of excess fat from your body.

Foods that are highly rich in fibers are oat bran, corn bran, rice bran and wheat bran. Foods with medium fiber contents are whole grains, whole wheat pasta, whole wheat flour, oatmeal-rolled oats, steel cut oats, wheat-oat flour, corn meal and brown rice.

Foods that are low in fiber and that needs to be avoided are white flour (bleached or unbleached), pasta, cream of wheat, oat flour, corn starch, white rice. One important aspect of fiber and weight loss is drinking lots of water. Water makes the fiber swell and work better.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.