Macronutrients: Carbohydrates

What are Macronutrients?

Nutrients are environmental substances used for energy, growth, and bodily functions by organisms.

Depending on the nutrient, these substances are needed in small amounts or larger amounts. Those that are needed in large amounts are called Macronutrients.

There are three macronutrients required by humans.

• Carbohydrates (sugar)
•  Lipids (fats)
•  Proteins

In today’s blog I am discussing about Carbohydrates.

Carbohydrates:

Carbohydrates are source of quick energy. You need to eat carbohydrates everyday to provide your body with energy in the form of glucose in the blood.

But we need to distinguish between good carbohydrates and bad carbohydrates.

Good Carbohydrates

• Good Carbohydrates are absorbed more slowly. It takes the body more time to break down good carbohydrates, there by blood sugar levels will be more sustained and energy levels will be maintained.
• Good Carbohydrates are generally less / not processed foods.
• Good Carbohydrates contains more fibre, which helps in good digestion.

Sources:

Good Carbohydrates becomes Bad Carbohydrates through refining process.

Nutrients and Fibre are stripped when processed.

Bad Carbohydrates

• Bad Carbohydrates quickly raise blood sugar levels.
• Bad Carbohydrates contains less nutritional value and they are mostly processed foods.
• Bad Carbohydrates are absorbed quickly by body, thereby increasing the blood sugar levels rapidly.
• Bad Carbohydrates have lot of calories or hidden fats. It doesn’t have enough fibre.

So try avoiding bad Carbohydrates and increase the intake of good carbohydrates.

These 6 Habits Can RUIN Your Healthy Diet

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind!
   
   
2. You drink too many calories - Staying clear of the fizzy drinks is great, but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
   
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
   
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
   
   
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
   
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off.