The idea that "carbohydrates make you fat" is false. Not at all. Sure, if consumed in excessive amounts, they could lead to weight gain, but the same could be said for eating too much of any meal. In actuality, carbs are a crucial macronutrient and a beneficial supplement to your diet. Here are six good reasons to continue eating carbohydrates.
Energy-producing foods like fruits, vegetables, breads, pasta, and dairy products all include carbohydrates. These foods are used by your body to create glucose, the primary energy source for your body. A form of sugar called glucose can either be used immediately for energy or stored for later use. The body uses carbohydrates for energy and as a good source of many vitamins and minerals. But not every type of carbohydrate is the same.
The best carbohydrates, in accordance with the U.S. Department of Agriculture's 2005 Dietary Guidelines for Americans, are those that are high in fibre, such as those found in vegetables, fruits, and whole grains. These carbohydrates take longer to convert to glucose and provide you with the energy you need. Some people refer to refined carbs as "bad" carbohydrates. These are carbohydrates that have undergone processing to eliminate grain components and sugar addition. White bread, cakes, and cookies are typical examples of refined or processed carbs.
Here is why you should have carbs
Carbs lift your mood: Serotonin is a feel-good brain chemical, and scientists believe that carbohydrates encourage the creation of this neurotransmitter. According to a study published in the Archives of Internal Medicine, people who consumed only 20 to 40 grammes of carbohydrates per day—about the same amount as a half cup of rice plus one piece of bread—for a year felt more depressed, anxious, and angry than those who were given a low-fat, high-carb diet that prioritised low-fat dairy, whole grains, fruit, and beans.
Improves Heart Health: According to research, increasing your daily consumption of soluble fibre (a type of fibre present in carb-rich meals like beans and oats) by 5 to 10 grams may cause a 5% decrease in "bad" LDL cholesterol. Similar to this, those who consume more whole grains (such as quinoa, bulgur, and brown rice) have been shown to have higher levels of "good" HDL cholesterol and lower levels of LDL cholesterol.
Reduces Belly Fat: According to a study published in the Journal of Nutrition, switching from refined to whole grains may help reduce both belly and overall body fat. Compared to those who had less than a quarter of a serving, those who consumed roughly three servings of whole grains daily had approximately 3.6 percent less belly fat and 2.4 percent less body fat.
In any eating regimen, carbohydrates are an essential and healthful component. There are several reasons to include them on your plate even though they may have a poor reputation in some popular diets. There is no need to completely cut out carbohydrates if you want to be healthy because including foods you like and having diversity are vital components of having a sustainable diet.