How many servings of carbs should I eat? Carbs are not as healthy for you as other types of food. In this video, Dr. Oz and Dr. Dow expla What are whole grain carbohydrates? Jeanne Morrison, PhD. This type of fiber doesn't provide your body with any energy, although it helps other foods pass through your digestive system.
Whole-grain products, including breads, cereals, pastas and crackers Nuts Seeds Legumes and beans, including peas Vegetables, like sweet potatoes, squash and broccoli Fruits, like avocado, guava and oranges. The Importance of Fiber. Help improve your cholesterol levels. Help manage blood sugar levels and prevent diabetes. Help prevent certain types of cancer , particularly colorectal cancer. Consuming fiber may also help prevent other types of cancer, like gastric cancer, prostate cancer and breast cancer.
Help your body absorb minerals. Influence your gut's microbiome. Lower your risk of various cardiovascular diseases , including heart disease and stroke. Lower your risk of various gastrointestinal diseases , including hemorrhoids, gastroesophageal reflux disease, duodenal ulcers and diverticulitis.
Promote feelings of fullness , which can help support weight loss. Types of Carbohydrates. Different types of carbohydrates typically consumed include:.
Sugars: Sugars are commonly found in many fruits, vegetable and milk products. These include fructose, sucrose, lactose, glucose, galactose and maltose. There's no daily value for the amount of sugars you should consume in a day. However, no more than 10 percent of your daily calories should come from added sugars. Sugar alcohols: Sugar alcohols are also found in fruits and vegetables, but in much smaller amounts.
They can also be added to foods. Starches: Starches, which are complex carbohydrates made up of multiple sugars, can be found in many plants, including vegetables, grains and legumes. Dietary fiber: Dietary fiber promotes the digestion of other carbohydrates and foods.
Soluble fiber influences the way your body metabolizes fat. Insoluble fiber promotes healthy stool formation and prevents constipation. About 25 grams of your total carbohydrate consumption should come from fiber. According to Dr. Len Lopez, who writes for CBN. Healthy carbohydrates such as fruit and vegetables are usually high in fiber, while processed carbohydrates typically lack fiber. While fiber does not cancel out carbs, high-fiber foods are typically digested slower, which makes them less likely to be stored as body fat.
Harvard School of Public Health agrees that it's the quality of carbohydrates that matters most, while the amount is less important. The school notes that processed carbohydrates that lack fiber, such as pastries, soft drinks and white bread, can contribute to weight gain and promote diabetes and heart disease. Instead, the school recommends nutrient-rich foods such as fruits, beans, vegetables and whole grains. These high-fiber carbs rank much lower on the glycemic index and therefore do not cause blood sugar to quickly rise.
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