Between the Atkins diet, the ancient diet and the keto diet, carbohydrate intake has been difficult for the past 15 years. The craze for low carbs continues, and there's no doubt that limiting your intake of high carbs is the key to losing weight or maintaining it. But - unless, of course, your health needs it - reducing carbs altogether is not the typical answer. Carbohydrates not only provide energy and help you keep up with a busy and active lifestyle, but also have a lot of nutritional value in carbohydrate rich foods, which you will miss if you ban them completely. Read on to understand why you should rethink the sources of Taurus carbohydrates and carbohydrates in your diet to stay healthy.
2. Carbohydrates help you get energy through hard exercise, and it's not surprising that healthy carbohydrates are also important to make the most of your exercise, given that carbohydrates help replenish muscles. " Carbohydrates are important for recovery because they help restore glycogen storage in muscles that may be depleted during exercise, "said Eliza savage, a registered dietician in New York. Eating carbs before exercise can also provide a rapid energy burst, and research shows that reducing carbs can actually reduce your endurance. After exercise, eat a snack that contains both carbohydrates and protein, savage suggests. Some chicken slices and salsa sauce with whole wheat tortillas or apple almond butter will do. Before you exercise, take a banana to replenish the quick carbs you need for energy. Now let's listen to it. Why are Americans so obsessed with "happiness" that we are under pressure?
read more: 16 healthy carbohydrates that are good for your diet. Carbohydrates provide essential B vitamins. Food containing carbohydrates provides a lot of essential nutrients, but a large number of staple "carbohydrate" foods - like Dali noodles, bread and other grains - are your best source of B vitamins. Registered dietitian Eliza savage explains that multivitamin B helps metabolism and helps you get energy from your food. Some B vitamins have other benefits. For example, folic acid (a B vitamin in bread and rice) helps the development of red blood cells, while thiamine (rich in lentils and rice) is the key to healthy cell growth. You will miss the fruit and its benefits. To reduce carbohydrates from your diet completely means to reduce fruit - the candy of nature - as well. That would be a big mistake. The sugar in fruit is not only a healthy and natural variety, but also rich in dietary fiber and potassium, which is good for heart health. Eating fruit also allows you to take the recommended vitamin C every day, an antioxidant that promotes metabolism and nourishes your skin and hair. More importantly, according to the British Medical Journal, certain fruits, such as apples and grapes, can reduce the risk of diabetes. Even eating a little fruit a day is good for your health, and the USDA recommends one and a half to two glasses a day as part of a balanced diet. Read more: 10 low carb breakfasts will fill your stomach. Starch vegetables are the driving force of nutrition. Although even a very low carb diet can help you eat some vegetables, reducing carbs means that you will miss an important subgroup of vegetables - starchy vegetables - which are just good for you. For example: sweet potatoes. " "Sweet potatoes are rich in vitamin A, B-5, B-6, thiamine, niacin and riboflavin," said nutritionist Michelle jaelin. Because of orange, they are rich in carotenoids, antioxidants with anticancer properties. Starchy vegetables rich in protein, such as beans, peas and beans, must be cut out. " They provide fiber, B vitamins, iron, zinc, magnesium, and potassium. Therefore, to make room for one or two of these vegetables is the key to obtain the required nutrition. integral: A in / iStock / gettyimages strong> read more Advertisements Credit: ezumeimages / iStock / gettyimages if you've ever experienced a terrible "low carb flu" - and the fatigue and irritability that usually accompanies it - you already know that reducing carbs can affect your mood. There's a reason for that. " There is evidence that carbohydrate consumption stimulates the production of serotonin, a neurotransmitter responsible for maintaining emotional balance. Lack of serotonin is associated with mood changes such as irritability and sadness, and mood disorders such as depression. "Carbohydrates can also increase the level of tryptophan in the brain, a calming amino acid with similar mood boosting effects. Although evidence is mixed on whether a low carb diet actually causes depression, some researchers report a link between the two. Carbohydrates can help you sleep. Of course, healthy diet and exercise are very important to keep healthy, but it is also important to keep good sleep quality. Adding carbohydrates to your diet may actually make it easier for you to fall asleep. That calming amino acid, tryptophan? It also makes you drowsy, which makes it easier for you to fall asleep. The researchers found that carbohydrates improved the quality of sleep, and eating carbohydrate rich foods four hours before bedtime helped subjects fall asleep faster. Include one or two healthy carbohydrate rich foods and other sleep friendly foods in your dinner. Credit: fizkes / iStock / gettyimages completely eliminating carbohydrates in your diet means reducing the variety of foods, including those that are very healthy for you. " Remember, all vegetables, fruits, whole grains, bread and pasta are considered carbohydrates. I never suggest cutting a food group drastically without consulting a registered dietician or a doctor, "which not only means missing out on the nutritional value of these foods, it may also mean giving up some of your favorite comfort foods: for example, even a healthy whole grain Vegetable Pizza contains carbohydrates. A better way? " Choose healthy carbohydrates more than simple carbohydrates, and find a balanced diet where you can stick to and enjoy a healthy life. Have you ever tried a carbohydrate free diet - or if you're thinking about it, have you been persuaded to give carbohydrates a chance? How do you add healthy carbohydrates to your diet? Share your thoughts in the comments! Credit: Advertisements Credit: 3. Carbohydrate is a good source of dietary fiber. The healthy source of carbohydrates - from whole grains to fruits and vegetables - has one major nutrient in common: fiber. " "Fiber is essential to help regulate hunger and satiety, provide lasting energy, and control stable blood sugar levels," said registered dietitian and nutritionist chewy. It is also a major source of food for beneficial bacteria in the gut, so it helps to create a happy microbiome. "Reducing carbohydrates from the diet means limiting several fiber rich foods, which makes getting the recommended daily fiber intake more challenging," she added. Too little fiber can lead to constipation, and because a diet rich in fiber can reduce the incidence of heart disease, insufficient intake may threaten your cardiovascular health.
7. Grains are rich in plant nutrients. You may not think that grains are the superstars of antioxidation, especially fruits and vegetables, but they do. For example, black rice defeats blueberries and becomes the main source of anthocyanins. Anthocyanins are a family of plant nutrients that have been shown to fight Alzheimer's disease. Red quinoa is rich in powerful antioxidants, which remain active even after cooking or baking, which means that no matter how you serve, you will get serious benefits. By looking for colors like quinoa, Burgundy rice and red wheat berriesThe maximum antioxidant benefits were obtained from grains.
8. Carbohydrates make you feel good.
10. Carbohydrates help to keep your diet in balance.
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