Many people are afraid of eating sugar in sweets or soft drinks because they know it will make them fat or cause diabetes. But in fact, sugar is just one type of carbohydrate out of many. There are other forms of carbohydrates that we should be careful of as well, such as starch and fiber.
Carbohydrates are a major nutrient that is an important source of energy for the body. Most foods contain varying amounts of carbohydrate and other major nutrients such as fat and protein. Carbohydrate in foods are divided into three types: sugars, starches, and dietary fiber.
Carbohydrates are the body’s main source of energy, but consuming too much can affect blood sugar levels ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี. Carbohydrate counting is a way to help control the amount you eat at each meal. 1 carb, or about 15 grams, can be in many types of foods, such as rice, fruits, milk, and sugar. Knowing the amount of carbohydrates in each group helps you plan a balanced meal, reduce the risk of diabetes, and promote better health.
Generally, the body breaks down carbohydrates into glucose to be absorbed into the bloodstream and used as energy for cells, tissues, and organs. The sugar left over from various activities is stored in the liver and muscles to be used when needed.
Choose healthy carbohydrates
- Complex carbohydrates such as brown rice, whole grains, and beans
- Avoid simple carbohydrates such as sugar, sweets, and sugary drinks.
Divide your meals into small portions
- You shouldn’t eat too many carbohydrates in one meal.
- Divide into 3 main meals and 1-2 nutritious snacks.
Eat a variety of foods
- Eat 3 ladles of vegetables per meal.
- Protein from lean meat, eggs, tofu and various beans.
- Good fats, such as olive oil, avocados, nuts and seeds
Finally, all of this can be concluded that not all carbohydrates are bad. We should avoid eating foods that are high in starch and sugar and choose to eat foods that are high in fiber instead, such as vegetables, fruits, and grains. Although some fruits are high in sugar, at the same time they provide fiber and other nutrients to our bodies, so they are considered edible.