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Reduce sugars and refined carbohydrates Réduit les sucres et les glucides raffinés

Reduce sugars and refined carbohydrates

What is carbohydrates ?

Micronutrients are found in many foods and drinks. Most carbohydrates are found naturally in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or sugar.

Common sources of naturally occurring include:
fruits, Vegetables, Milk, Nuts, Grain, Seeds and Legumes 

Types :

There are three main types :
Sugar: Sugar is the simplest form of carbohydrates and is found naturally in some foods, including fruits, vegetables, milk and dairy products. Types of sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
Starches: Starches are complex carbohydrates, which means that they are made of many sugar units linked together. Starches are found naturally in cooked dried vegetables, grains, beans and peas.
Fiber: Fiber is also considered a complex one . It is found naturally in fruits and vegetables, whole grains, and cooked dry beans and peas.

How much 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 get to 2,000 calories a day, it should be between 900 to 1,300 calories from carbs. That means you get between 225 to 325 grams of carbs per day.
You can find the carbohydrate content of canned food on the nutritional facts label. The label shows total carbohydrates – these include starch, fiber, sugar alcohols, and naturally occurring and added sugar. The label may also list separately total fiber, soluble fiber and sugar.

The importance of carbohydrates

Despite their bad perception, carbohydrates are important to your health for many reasons. 

Energy saving
Carbohydrates are the body’s primary fuel source. During digestion, the sugars and starches are broken down into simple sugars. Then it is absorbed into the bloodstream and is known as blood sugar (glucose).
From here, glucose enters the cells of the body with the help of insulin. The body uses glucose for energy and the fuel needed to do activities jogging or even just breathing. Excess glucose is stored in the liver, muscles, and other cells for later use or converted into fat.

Protection from disease

Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of developing cardiovascular disease. Fiber may also protect against obesity and type 2 diabetes. Fiber is also necessary for optimal digestion health.

Set the weight

Evidence shows that eating plenty of fruits, vegetables and whole grains may help you control your weight. Their mass and fiber content help you control more weight by feeling full with fewer calories. In contrast to the popular low-carb diets, there are very few studies showing that diets rich in healthy carbohydrates lead to weight gain and obesity.

Choose your carbohydrates carefully

 

Starches are an essential part of a healthy diet, and they provide many important nutrients. However, not all carbohydrates are created equal.

Here’s how you can make successful use of healthy carbohydrates in a balanced diet:

Focus on high-fiber fruits and vegetables:

Choose fresh, frozen and canned whole fruits and vegetables without adding sugar to them. Other options include fruit juice and dried fruit, which are sources of concentrated sugars and thus contain a lot of calories. Whole fruits and vegetables also contain fiber, water and meat, which help keep you feeling full despite consuming a few calories.

Choose whole grains:

Whole grains are a better source of fiber and other important nutrients than grains. The refined grains go through a process that strips off portions of the bean – along with some nutrients and fiber.

Stick to low-fat dairy products:

Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, as well as plenty of vitamins undefined And other minerals. But remember to choose them low in fat, to reduce the calorie and saturated fat price. And beware of dairy products with added sugar.

Eat more legumes:

Legumes – which include beans, peas and lentils – are among the most diverse foods in existence. They are low in fat, rich in folate, potassium, iron and magnesium, and contain beneficial fats and fiber. Legumes are also a good source of protein, and they can be a healthy alternative to meats that contain more saturated fats and cholesterol.

Limit added sugars:

The added sugars are probably not harmful when consumed in small amounts. But there is no health benefit from consuming any amount of it. The Dietary Guidelines for Americans recommend that less than 10% of the daily calories you consume from added sugar.

So choose your carbohydrates carefully:

Limit foods that contain added sugar and refined grains, such as sugary drinks, desserts and sweets, which are high in calories but poor in nutritional value. Instead, switch to fruits, vegetables and grains undefined Full. see more

Real dark chocolate

In general, dark chocolate contains less sugar than milk chocolate. But be careful, because all dark chocolates are not created equal. Most of the time, it’s a chocolate candy. « He recommends dark chocolate from 80% or even 90%. » If your bar contains only chocolate. dark chocolate, the remaining 10% or 20% is sugar. « Thus, for a 70% bar, that represents five pieces. We also recommend dark chocolate bars with nuts, almonds or hazelnuts, but not puffed and not caramelized .

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