Whole-food carbohydrates do not affect the body like processed and refined carbohydrates
It is clear to anyone with a basic understanding of nutrition and human physiology.
These carbohydrates come from starchy tubers and plants, whole fruit, and honey.
Even despite the wide-range consumption of carbohydrates, specific ancestral populations were remarkably lean, fit, and free of chronic, inflammatory diseases like diabetes, cardiovascular disease, and neurological conditions. If carbohydrates cause these conditions, regardless of their source, why don’t we see such conditions in ancestral populations?
What we see is that these cultures acquire modern diseases when they adopt a modern diet and lifestyle, complete with highly processed and refined foods that describe it.
Bread, sugar, honey, and grain-based foods with a high glycemic index provide instant energy and accelerate metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran. These foods have low GI counts.
Do NOT be fooled by labels like “whole grains” on processed food packages, including breakfast cereals. These are usually “whole grains” that have been ground into fine flour and are just as harmful as their refined counterparts.
Complex carbohydrates – These are found in all plant foods and take longer to digest. Commonly found in whole wheat bread, whole grain pasta, brown rice, and starchy vegetables like corn and peas.
Carbohydrates provide cells with energy for everyday tasks and physical activity. If foods contain too many sugars and carbs, they are stored in the liver and muscle cells. This is for use when the body needs an extra burst of energy. Fat will form any leftovers that aren’t stored in the liver or muscles.
If you don’t eat enough carbohydrates, you can become fatigued, experience muscle cramps, or have poor mental function.
For the most effective options choose the following carbohydrates:
• Fruit – Raw or canned in
• Whole Grains – whole wheat bread, brown rice, oatmeal, whole grain cereals
• Other starchy foods containing three grams of fiber per 100 calories
• Milk or yogurt – choose low-fat or non-fat
• Beans or legumes
• Starchy vegetables like potatoes, peas, and corn
Avoid or limit the following carbohydrates:
• Refined sugars found in candy, desserts, and cookies
• Sugary sodas and juices
• Baked goods/bread made with white flour
Picking the proper carbohydrates and eating them in the correct portions is very critical.
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