Tips About How To Choose The Right Carbohydrates

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Firstly,you should have a learn about how many carbohydrates do you need?

The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories.

So, if you eat 2,000 calories a day, 900 to 1,300 calories should come from carbohydrates. That means between 225 and 325 grams of carbohydrates per day.

You can find the carbohydrate content of packaged foods on the nutrition facts label. The labels show total carbohydrates, including starches, fiber, sugar alcohols, natural and added sugars. The label may also list total fiber, soluble fiber, and sugar separately.

Carbohydrates and health

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Despite all the negativity about carbohydrates, they are important for health for a variety of reasons.

Provide energy

Carbohydrates are the body's main source of fuel. Sugars and starches are broken down into simple sugars during digestion. And then it gets absorbed into the bloodstream and becomes blood sugar.

Glucose then enters the body's cells with the help of insulin. Glucose is used to power the body and fuel all physical activities, whether jogging or simply breathing, require energy expenditure. Excess glucose is stored in the liver, muscles and other cells for later use, or converted to fat.

Prevent disease

Some evidence suggests that whole grain foods and dietary fiber can help reduce the risk of cardiovascular disease. Fiber also protects against obesity and type 2 diabetes. Fiber is essential for optimal digestive health.

Weight control

There is evidence that eating more fruits, vegetables, and whole grains may help with weight control. Their volume and fiber content tend to make them feel full and reduce calorie intake, which can help with weight control. Contrary to the claims of low-carb diets, few studies have shown that diets rich in healthy carbohydrates lead to weight gain or obesity.

Choose your carbs wisely

Carbohydrates are an important part of a healthy diet and provide many important nutrients. But not all carbohydrates are created equal.

Here's how to make healthy carbohydrates work in a balanced diet:

  • Eat more fiber-rich fruits and vegetables. Aim for fresh, frozen and canned whole fruits and vegetables without added sugar. Other options include fruit juices and dried fruit, which are concentrated sources of natural sugar and therefore contain more calories. Whole fruits and vegetables also add fiber and bulk water, with fewer calories but more filling.
  • Choose whole grains. Whole grains are better sources of fiber and other important nutrients, including B vitamins, than refined grains. Refined grains go through a process that removes some grains as well as some nutrients and fiber.
  • Stick to low-fat dairy products. Milk, cheese, yogurt, and other dairy products are excellent sources of calcium and protein as well as many other vitamins and minerals. Consider low-fat diets to help limit calories and saturated fat. Be careful with dairy products with added sugar.
  • Eat more beans. Legumes, including soybeans, peas and lentils, are among the most versatile and nutritious foods. They are generally low in fat and high in folate, potassium, iron and magnesium, as well as good fats and fibre. Legumes are a good source of protein and can be a healthy alternative to meat, which has more saturated fat and cholesterol.
  • Limit added sugar. A small amount of added sugar may not be harmful. But there are no health benefits to consuming any amount of added sugar. The Dietary Guidelines for Americans recommend consuming less than 10 percent of your daily calories from added sugars.

So choose your carbs wisely. Limit foods and refined grains with added sugars, such as sugary drinks, sweets and sweets, which are high in calories but low in nutrients. Switch to fruits, vegetables, and whole grains.

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What's more,wearing a BP smart watch which can keep track of your health and exercise will help you a lot to keep your healthy.You can also set a meal schedule in your BP smart watch and implement it.