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Dietary Benefits of Carbohydrates Foods rich in carbohydrates are noodles, pasta, grains, veggies, fruits, milk and milk products. About fifty percent of the daily sugar intake is from processed foods. Some of these foods that contribute to invisible sugar are cakes, candies, cookies and carbonated beverages. Dietary fiber, an essential form of carbohydrate is seen in whole grains, cereals, veggies and fruits. Fiber is available in soluble and insoluble forms, based on their solubility in water. Dairy products are also a good source of carbohydrate, besides protein. About sixty percent of the daily calories should be contributed by carbohydrates. Increase in high quality carbs is done by intake of milk.
Low carbohydrates diet foods menu that people follow for weight loss are South beach diet, Atkins diet and so on. Low glycaemic index carbohydrates are helpful. They prevent the sudden and sharp increase in the blood glucose levels. High glycaemic index foods result in a sharp increase, thereby resulting in a number of complications. Certain foods that fail to have effect on your glycaemic index are broccoli, cucumber, scallions, green beans, collards, cauliflower, tomatoes, egg plant, alfalfa sprouts, onion, celery, turnips, pepper, carrot, mushrooms and so on. These foods are 'free foods' that are of great help and fail to form a part of carbohydrates diet foods menu.
Carbohydrates are found in most of the foods in varying amounts. The type of carbohydrates will also vary in different food items. There are mainly two types of carbohydrates 1) simple carbohydrates and 2) complex carbohydrates. Simple carbohydrates foods can be easily digested in the body and can give instant energy these are found in foods like white sugar, white bread, white pasta, white flour and fruits and fruit juices. On the other hand complex carbohydrates would need some time to get digested as these are mainly unrefined foods which have fiber and other nutrients retained. Refined and processed food like white rice would have more simple carbohydrates as the fiber and other nutrients are lost in the polishing and refining process to certain extent. Common examples of complex carbohydrates would include whole cereals like wheat, oats, whole grains like brown rice, starchy foods like potato, yam, sweet potato, tapioca and other vegetables, pulses and legumes. Carbohydrates in different foods are broken down in the body by the digestive system and enzymes to produce glucose. This glucose with the help of insulin from the pancreas is made available for each cell as a source of energy. Glucose is the main source of fuel for the brain and it is often known as 'brain food'.
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