Carbohydrates (carbs) are essential for human survival as they are the energy releasing components in the body. Carbs are made up of hydrogen and oxygen in the same proportion as water. As such they can be easily broken down to release energy. Carbs can be found in sugar, cellulose and starch. However the carb intake is a matter of one’s physical requirement depending on the kind of physical labour one is used to. But not all of the carbohydrates found in food are healthy.
By definition carbohydrates are of two type: complex and simple carbohydrates. The complex ones are difficult to break down and are found in brown rice, whole grains etc. whereas the bad are simple carbs found in food rich in white flour and added sugars like white sugar, jaggery, honey etc.
Good carbs are found in foods which have not been processed or minimally processed. These would include foods like-
◆ Whole grain like whole wheat, brown rice,
◆ Pulses & legumes,
◆ Fibrous foods like fruits and vegetables,
◆ Nuts and oilseeds,
◆ Soybeans, peas, lentils and beans.
◆ Milk and milk products like yogurt or curd.
The bad carbs list would include foods like-
◆ White bread, white flour and white rice,
◆ colas and sodas,
◆ Noodles and pasta,
◆ Pastries, cakes, biscuits
◆ Ice creams, chocolates, candy bars
◆ Soft drinks and fruit juices, pulps, squashes, jam, jelly
Of course this list can be added on to but this will at least give a heads up on what food to avoid for a start off. Your health is in your own hands. A tasty treat at times is good but a change of food in the regular diet will go a long way in ensuring a healthy living.