Many dieters know that to stay slim, they need to eat less carbohydrate-rich foods (carbs or carbohydrates). Therefore, a variety of low-carb recipes have emerged, and have been for some time.
In fact, many people do not know that carbohydrates are actually divided into different colors and types, their role and function can be very different. Some are “good carbohydrates” and some are “bad carbohydrates”.
The key is the color of the carbohydrates you eat, you should pay particular attention to those beige carbohydrates, because it is the most commonly consumed carbohydrate.
Types of Carbohydrates
Let’s first look at what carbohydrates are and what they do.
Carbohydrates provide us with energy, or calories, to enable our bodies to function properly.
For example, rice, bread, noodles, tortillas, crackers, and cereal are all common carbohydrates that we eat as staples.
However, carbohydrates can be divided into three types, namely starch, sugar and fibre.
Three colors, different functions
Starch is the most familiar and directly associated with carbohydrates, such as the aforementioned bread, noodles, potatoes and rice.
These “beige” carbohydrates are not good for you, so watch out!
Sugars are known as “white” carbohydrates and include carbonated beverages, candy, and processed and refined foods such as cakes and cookies.
These starchy and sugary carbohydrates are converted to glucose when digested by the body and provide energy.
If you consume too many of these carbohydrates, the excess glucose will be converted to fat, resulting in weight gain.
Another type of carbohydrate is the dietary fiber from fruits and vegetables, which we can call “green” carbohydrates.
Green carbohydrates can make you feel full and slow down the time it takes for your stomach to empty. It can provide the body with vitamins and minerals.
Green carbohydrates can also make your teeth and periodontal healthier, as well as beneficial to the intestinal tract.
In addition, there are resistant starch, also known as resistant starch, carbohydrates such as lentils, beans and some unprocessed whole grains.
These foods are relatively difficult to digest, allowing them to enter the colon.
Their main task is to provide nutrients to the bacteria in your intestine, in other words, their main task is to provide nutrients to the microorganisms in your intestine, not to provide you with energy.
Because healthy intestinal bacteria (microbes) are so important to human health, they are essential to both mental and physical health.
Tips
If beige and white carbohydrates are “bad carbohydrates” that make people gain weight easily, then you can turn them into “good carbohydrates” by heating them up.
For example, first put the noodles or bread in the freezer, and then heat them up. This way the molecules of the food will be reassembled to become closer to resistant starch. This allows them to travel farther in the digestive system to reach the lower digestive tract.
Therefore, we can achieve weight loss by eating less beige and white carbohydrates, or use alternative products.
For example, use tuber celery, sweet potatoes, rye bread, rye flour pumpernickel to replace rice, flour, potatoes, noodles, breakfast cereals, etc..
At the same time, you can also eat eggs, meat, fish, nuts and beans.
Half of each plate should be green or brightly colored foods, including fresh vegetables, green salads, tomatoes and eggplants.
What to eat and how to eat it
Dr Faisal Maassarani in Merseyside, northern England, conducted a trial in which he asked some overweight or diabetic patients to reduce their intake of beige and white carbohydrates in the hope that this would improve their health.
A total of seven people participated in the experiment, all of whom were overweight or obese, and all had type 2 diabetes, high blood pressure and high cholesterol.
First, the doctor gave them a few basic tests. Then, Dr. Massarani invited chefs to prepare a rich meal for these people using healthy ingredients, trying to prove that healthy food can also fill people up and eat well, and can make people economically affordable.
The results showed that after 2 weeks, each person lost an average of more than 3 kilograms of body weight, and most amazingly, one person who had diabetes for 17 years now has “almost disappeared” from diabetes.
Because, of all the foods, carbohydrates have the greatest impact on blood sugar.
This experiment shows that to lose weight and improve health status is not necessary to avoid carbohydrates, the key is to eat which carbohydrates, how to eat?
These volunteers who participated in the trial in 2 weeks have followed the doctor’s recommendations, their eating habits to make adjustments.
They increased their intake of green carbohydrates and decreased their intake of white and beige carbohydrates, with significant results.
In summary, the correct intake of good carbohydrates, not only can control weight, but also make people healthier, reducing the risk of obesity, type 2 diabetes, colon cancer and other diseases.
In contrast, if you consume too many “bad carbohydrates”, not only to your own health brings a series of problems, it can also change your genes and thus passed on to your next generation.
This is because in order to have a healthy baby, it is not only the mother’s health that is important, but also the father’s health.
More and more studies prove that thousands of genetic changes are produced in the sperm of obese men, which means that before you conceive your next generation, your sperm condition has already laid the groundwork for the health of your child.
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