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10 things you need to know about… CARBOHYDRATES 1. Carbohydrates are sugars, they are highly bioavailable, providing immediate energy to fuel bodily processes. 2. Complex carbohydrates, such as those contained in unprocessed fruits and vegetables, contain fiber, which regulates the release of sugar into the bloodstream, protecting blood vessels and staving off hunger. 3. Carbohydrates are stored as glycogen in the muscles and liver. When your sugar levels become low your body converts glycogen into glucose, which is then released in to the blood stream for your body to use as energy. 4. Simple and refined carbohydrates contain no fiber and, once consumed, are dumped into the bloodstream in one go. This causes a spike in blood sugar levels triggering the release of insulin, which causes the body to store sugar as fat. 5. Making smart choices when it comes to carbs ensures that you get the most out of your food. Include a variety of complex (starches) and simple (sugars) carbohydrates from the list below: • Fresh vegetables • Fresh fruit (avoid fruit juice drinks as these are full of unnecessary sugars) • Legumes and beans • Wholegrain cereals • Wholegrain breads and pasta • Brown rice • Low-fat dairy 6. Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225 g – 325 g of carbohydrates for someone on a 2000-calories diet. 7. 1g carbohydrate contains 3.75 calories. 8. Many whole-grain products, like oatmeal, are naturally light in color. And manufacturers often add molasses or caramel coloring to foods made with refined grains to make them look like whole-grain products. Make sure you read the packaging to see if it is whole-grain. 9. Fruits low in carbohydrates and high in antioxidants are: berries, cherries, figs, apples and pears and citrus fruits. 10. Pineapple is high in sugar but is packed with Bromelain, which is good for joint health and inflammation. So, enjoy a small serving guilt free from time to time.