Good Carbs -- Bad Carbs

What is good carbohydrate?  What is bad carbohydrate?  Why do we need to avoid bad carbohydrate?  What carbohydrate should I eat?

What's a "GOOD" Carb?

Carbohydrates are an ideal source of energy for the body. This is because they can be converted more readily into glucose, the form of sugar that's transported and used by the body, than proteins or fats can.


There are two types of carbohydrate: complex and simple.


Complex carbohydrates are often referred to as starch or starchy foods. They are found naturally in foods and also refined in processed foods. 

Complex carbohydrates as natural starches are found in:

• bananas
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats
• parsnips
• potatoes
• root vegetables
• sweet corn
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal flour
• wholemeal pasta
• yams

Complex carbohydrates as refined starches are found in:

• biscuits, pastries and cakes
• pizzas
• sugary processed breakfast cereals
• white bread
• white flour
• white pasta
• white rice

Simple carbohydrates are also known as sugars.  They also exist in either a natural or refined form.  Natural sugars are found in fruits and vegetables.

Refined sugars are found in:

• biscuits, cakes and pastries
• chocolate
• honey and jams
• jellies
• brown and white cane sugar
• pizzas
• prepared foods and sauces
• soft drinks
• sweets and snack bars.

Simple carbohydrates (sugar) cause tooth decay.



 All carbohydrates form glucose when digested.  Glucose is transported around the body via blood and taken into cells to be converted into energy.  The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body.  The more refined carbohydrate, the faster the glucose is released into your blood.  This can cause peaks and drops in your blood sugar level and less stable energy levels in the body.

Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates.  In their natural form they contribute to long-term good health, appetite control and sustained energy levels.



BAD CARB LIST

• soft drinks
• sport drinks
• fruit drinks
• beer
• french fries
• white rice
• white bread
• white pasta
• Instant Oatmeal
• sugar-sweetened cereals
• bagels
• baguettes
• donuts
• muffins
• potato chips
• pastries
• cookies
• white crackers
• brownies
• cakes
• pies
• candy
• sugar
• brown sugar
• honey

GOOD CARB LIST

• Spinach 
• Kale
• Tomatoes
• Mushrooms
• Beets
• Brussels Sprouts
• Broccoli
• Onion
• Squash
• Artichoke
• Berries
• Oranges
• Tangerines
• Melons
• Mangoes
• Pears
• Peaches
• Low-fat Greek yogurt
• Sweet potatoes
• Peas
• Black beans
• Kidney beans
• Lentils
• Brown rice
• Barley
• Amaranth
• Quinoa
• Whole-grain bread
• Whole-grain pasta
• Vegetables
• Fruits
• Nuts

If you are looking for to lose weight in a healthy way, avoid bad carbohydrate and eat more GOOD carbohydrate.  Eat lots of vegetables and fruits, beans, lentils, and others. Nurture your body good healthy vegetables, fruits, good carbohydrates.

Eat clean, feel amazing, more energized, healthier & BE ACTIVE!!

Your health depends on YOU!

Oatmeal Chews

Oatmeal Chews

This is a GREAT, healthy snacks you can easily make at home and eat for your morning/afternoon snacks.  It's NO added sugars, low in calories, all organic & gluten-free.  Great for boost of energy.

Easy to make, I made 4 times for family of 6.

ENJOY the recipe!  Please share your comments on your thoughts of this when you make for yourselves.

OATMEAL CHEWS RECIPE

Makes 15

INGREDIENTS:

• 2 small bananas (very ripe)
• ¼ cup soaked raisins
• ¼ cup unsweetened applesauce
• 1 tsp vanilla extract
• dash of ground cinnamon
• 1 ¼ cup instant oats

 

DIRECTIONS:

1. Combine all ingredients except oats in a blender and puree until smooth.  A few raisin bits are okay, but you don't want pieces or chunks.
2. Combine mixture with oats in a mixing bowl until well combined.
3. Let Batter rest for a minimum of 5 minutes while you preheat your oven to 350 degrees.
4. Grease cookie sheet or line with parchment paper.
5. Drop tablespoonfuls of the batter onto the cookie sheet and flatten slightly with your hands. Use your fingers to shape into a circular cookie shape. Repeat 15 times or until no batter is left.
6. Bake for 10 to 14 minutes, or until the cookies feel firm to the touch and are a deep golden color.
7. Let stand for a minute before transferring to a wire rack to cool (they firm as they cool).

Note: If you don't have a strong blender, you'll need to soak the raisins in water overnight, or in hot water for 10 minutes, to get them to blend properly. This process also makes the cookies a tad sweeter.

Calories: 36
Fat: 0.3g
Carbohydrates: 7.8g
Fiber: 0.8g
Sugars: 3.6g
Protein: 0.7g