Low Carb Fruits – Carbohydrates in Fruit the Good and the Bad

Fruits are an important component of any meal. In fact, a balanced diet must contain a fruit of some sorts. This is because fruits contain vitamins that the body needs to boost its immune system and hence protect it from diseases. Also, fruits offer antioxidants, minerals and fiber, meaning that they should never be excluded from a diabetic person’s diet.

However, for those under dieting programs, and also those who want a generally healthier lifestyle, it is important that they know the right fruits to consume and those that they should avoid or limit their intake. The fruits to avoid are those that contain high amounts of carbohydrates. This is especially so for diabetic persons who want to check their sugar intake. While carbohydrates supply the body with the energy it needs to carry out its normal functions, too much of sugars such as glucose and fructose cause the blood sugar levels to rise.

When it comes to fruits, it is where some low-carb diets differ. Some diets depend on glycemic load or glycemic index (South Beach, Zone), whereas other diets only consider the total carbs (protein Powder, Atkins). Diet programs like Atkins and South Beach don’t permit fruits at all during their first phase. To know the best fruits that you are safe with, you need to look at the fruits near the top of the list.

Top 5 low-carb fruits


This includes strawberries, blueberries, blackberries, raspberries, gooseberries, huckleberries and salmon berries. They contain lots of antioxidants and vitamins. If you are looking for the smartest as well as fruits that are most nutritionally dense, then berries are your automatic choice. Always take ½-1 cup dialy. Strawberries and raspberries are especially good in salads and grillled meat. (Glycermic Index: mid 20’s)


Going by their antioxidant value, cherries are much similar to berries. Although they have slightly more natural sugar content, they still qualify as low-carb fruits. Excellent fiber source, cherries are best served with feta, greens and bacon. Alternatively, you can try them with pork chops. (Glycermic Index: 22)

Apples and Pears

Low in sugar, apple and pears have good amounts of fiber. Although their antioxidant levels are not exceptionally high, these fruits are still the best for anyone who wants to satsify their sweetness needs without necessarily harming themselves. (Glycermic Index: 38)


Although grapefruits belong to the citrus family, they are not as high in sugar as most citrus fruits. In fact, they have less effect on blood sugar compared to that of apple and pears (Glycermic Index: 25). However, some people make the mistake of adding some sugar to it. This is ruining it. It is best consumed as a salad, with avocadoes.

Apricots and Peaches

If you are looking for an excellent source of vitamins and fiber, and with the same nutritional component like apples and pears, then apricots and peaches are the way to go. Nectarines should be avoided, and this is because of their high sugar content, just like the papayas and mangoes. (Glycermic Index: 30)


Figs are quick to be forgotten as they are lumped together with dates and raisins most of the time. However, they are low in sugars, much like strawberries but densely packed with fibers. They are seasonal fruits, and you should make an effort to enjoy them whenever they are available.

High-carb fruits to avoid taking daily

These fruits contain a lot of sugars, and therefore should not be made a daily habit. Although they are still rich in other nutritious components, you need to really watch the amount and frequency of their consumption.


Some melons qualify as low-carb fruits, and this is why some diets will recommend them. But there are some varieties like cantaloupes that have very high sugar levels (GI:100). These should not be made a daily treat.

Mangoes and Papayas

Although certainly not the highest-containing sugar fruits, mangoes and papayas are best consumed infrequently. You’d rather consume bananas which are a smarter source of energy.


No other fruit beats pineapple when it comes to the best bromelain source. This is an enzyme helps with inflammation and joint health. In fact, it is because of this enzyme that some people get irritated lips or mouth tissues. However, it is very high in sugars and should be consumed only infrequently.

Low Carb Fruits Chart

Per unit fruitCalories per fruit or the portion statedCarbohydrates per fruit or the portion statedApple (with the peel)

81 Calories

21g Carbs










Blackberries (1/2 cup)



Blackcurrants (1/2 cup)



Blueberries fresh (1/2 cup)



Cherries (1/2 cup)



Cranberries fresh raw (1/2 cup)



Currants Red fresh (1/2 cup)



Dates dried/sugar (1/2 cup)



Date 1 fresh/unsweetened



Fig (medium)



Gooseberries fresh (1/2 cup)



Grapes (10 medium seedless)



Grapefruit (1 medium half)



Guava (1/2 cup)



Kiwi (medium)



Lemon (with peel)



Lime (with peel)



Lychees 1 oz.



Mango fresh



Melon Canteloupe (1 half)



Melon Honeydew (1 tenth)



Nectarine (medium)



Olives green (pitted) 1 oz.



Olives black (pitted) 1 oz.






Papaya (1/2 cup cubed)



Passion Fruit (medium)



Paw Paw






Pear (medium)



Pineapple fresh (1/2 cup cubed)






Prune (1 dried & pitted)



Raisins (dried 1/2 cup)



Raspberry (1/2 cup)



Rhubarb (1/2 cup cubed)






Strawberries (1/2 cup)






Tomato (large)



Tomato Cherry



What Foods Help You Lose Weight

The best foods for weight loss and the way they help us

Losing weight is one of the most challenging tasks for the obese people in the world. Obesity is a global problem which is affecting a very large number of people from all over the world. Let us see some of the most important weight losing foods now. What really a weight losing diet is and how can we follow such a diet? Let us see some best foods for weight loss.

1) Fruits and vegetables: When it comes to weight losing diet, no other food items come anywhere near fruits and vegetables. They are rich in dietary fibers. Dietary fibers help to reduce the body weight in two different ways. The first is that they make you feel satisfied early and as a result of that, you tend to eat less. So it results in overall less consumption of calories. On the other hand, dietary fibers reduce the speed of absorption of carbohydrates into the blood. Thus they help in keeping the body weight well within healthy range. Thus fruits and vegetables are always the best foods for weight loss.

2) Dry fruits: Dry fruits such as almond, avocado, pista etc are also rich in healthy fats. Healthy fats are nothing but mono and poly unsaturated fatty acids. These are the best kind of fats that help you to keep the cholesterol levels of blood well under control. If the levels of good cholesterol increase, the risks of heart disease and other diseases decrease significantly. Apart from increasing the levels of good cholesterol, these dry fruits also help in decreasing the levels of bad cholesterol.

3) Skimmed milk: Even though animal based fats are considered bad for health, the skimmed milk is an exception, as it is rich in useful nutrients such as proteins and vitamins, but it doesn’t contain bad fats as it is skimmed and all the fats are removed from it. So you can use skimmed milk in diet. It also provides you protein and other essential nutrients that are very much essential for the overall health of the body.

4) Fish: Fish is another food which is good for the health. Omega 3 and Omega 6 fatty acids are the most important ingredients of fish that help you to improve your health. There are a very large number of other ingredients too that help to reduce body weight, but these two are the most important ones among them. They reduce the levels of bad fats in the blood and increase the levels of good fats. That fish and fish oil reduces the risk factors of heart disease and paralysis. So if you want to reduce body weight, make fish and fish oil a regular part of your diet.

5) Seafood: Apart from seafood, there are many other food items which mainly come from the sea source that help to reduce body weight. Prawn and crab are the other seafood that the people usually like to eat. These two are also rich in nutrients and have very low levels of fat and hence they can be used as a source of all vital nutrients required by our body. Along with that, there are many different kinds of sea weeds that help in improving the health by reducing the body weight. Spirulina is one of the most famous seaweeds that help to reduce body weight by providing certain vital nutrients to our body. Pills made of spirulina extract are used as the most important source of nutrients to our body and thus help in improving the overall health. Spirulina is considered as a magic food. These are the best foods for weight loss and if you are seriously thinking about weight loss, include them in your daily diet.

List Of Bad Carbohydrate Foods

A list of bad carbohydrate foods is essential for anyone who is looking to maintain a healthy lifestyle. Carbohydrates in general are any group of organic compounds that includes starches, sugars, gums, and cellulose. They serve as a major source of energy for the body. All carbohydrates are turned into glucose in a person’s body. The difference between a bad carbohydrate and a good one is how each of them are transformed into glucose. Bad carbs, as carbohydrates are called, are processed more rapidly than good ones are.

Good Carbs versus Bad Carbs…Get the Truth!

Unlike good carbs, bad carbohydrates are rapidly processed and are turned into glucose so quickly that a person’s body does not have anywhere to store it. People will get a boost of energy that will last for a very short time with bad carbohydrates. The rest of the energy is unfortunately stored in their fat cells. This translates to a direct relationship between a person’s gaining weight and his or her vast consumption of bad carbs. Bad carbohydrate foods should generally be avoided.

In order to remain healthy, people need to avoid eating items on the list of bad carbohydrates foods. These include pastas and breads made with white flour; white rice; ice cream; candies; honey; bagels; and any other processed foods. Below is the link to the very useful list of bad carbohydrate foods.

Good and Bad Sources of Carbohydrates

At this point, it should be noted that not everyone gains weight from eating items off the list of bad carbohydrate foods. As long as people eat the bad carbs in moderation, they will be okay. For instance, while it is a bad idea to consume three cups of mashed potatoes, eating a normal serving of one half cup will cause no harm.

Listings of good carbs that can serve as healthful substitutes for bad carbs can readily be found all over the Internet. In general, foods made with whole grains, vegetables, and fruits are good carbs. Good carbs tend to be low in fat and sugar, and it takes time to process them.

Here again is the list of bad carbohydrate foods and try to eat less of them as much as possible and eat more good carbs or fruits and vegetables.

Soda and Fruit Juice
White Bread, Rice, and Pasta
Processed Sweets such like Bagels, Candies, Cakes, and Doughnuts
Baked Potatoes
Processed Breakfast and any other Processed Foods such like Can Foods, Instant Noodles, and many more..

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List Of All Carbohydrates – Complex and Simple Carbohydrates

The buzz word around town today is carbohydrates and much debate has ensued over whether they are all that good for you or not. In fact there are diets which even forbid their inclusion in a diet. Getting a complete list of all carbohydrates is very helpful when planning a diet. Made up of carbons, hydrogen, and oxygen, these often misunderstood essential nutrients help to provide energy to the body and are an important part of any diet, but to make an entire list would take many pages.

Often it’s easier to divide this food source into good and bad and then list the categories under which all carbs fall. There are basically two kinds; simple and complex. Simple are bad for the body and complex are good adding a rich element to any diet. These latter carbs should not be avoided, but should be embraced.

Complex carbohydrates are foods such as whole grains and edible parts of plants like stalks and leaves. Because they contain longer chains of sugar molecules as well as a lower “glycemic load, ” they take longer for the body to process. In turn this provides energy for a longer period of time while lacking the substance that turns sugar to fat. The following is the list of complex carbohydrates.

  • Vegetables
  • Fruits
  • Whole Grains (brown rice, cereals, oatmeals, multi grain bread, corns and a lot more)
  • Beans, Peas, Nuts (Legumes)

Simple carbohydrates, on the other hand, are made up of high sugar foods that are processed very quickly. When fiber is low and sugar is high, the food is processed before it can be burned off turning most of it into fat. These would include foods such as cakes and cookies. The following is the list of simple carbohydrates.

Although simple carbs include many fruits and vegetables in that they are made up predominately of sugar, they differ in one way; they contain fiber. Fiber changes the way the body processes these foods, slowing digestion, and encouraging them to react much like complex carbs.

Simple compounds which should be avoided include foods such as soda, candy, sugar, potatoes, pastries, desserts, and rice, bread, and pasta that is white. Although they can be included in a diet occasionally in limitation, it’s important that better choices be made whenever the opportunity presents itself. Here is the list again.

  • Sugar (candies, cakes, drinks (pops or soft drinks), and any other unnatural sweet foods)
  • Refined carbs such like white rice, white bread, processed foods like can foods, snacks and chips
  • Sweet Potatoes (French fries)
  • Also watch for Dairy Product most of them are bad carbohydrates, especially for diabetes individual

Most products today require labels indicating whether the carbs they contain are simple or complex. Additionally, the “glycemic index” explains how quickly these foods will be processed by the body. Both are extremely important when making better choices in a diet. Although trying to find a list of all carbohydrates can be extremely difficult, knowing the categories and researching the ones that help the body maintain an adequate energy level and reduce fat should be the focus.

How To Select A Carbohydrates Counter

A carbohydrate counter is a vital tool irrespective of whether one is attempting to control their blood sugar level due to concerns pertaining diabetes, or they are just following a low diet of carbohydrates. Carbohydrates counter helps to offer the carbohydrate gram count for several foods. The finest carbohydrates counters comprise of information concerning the contents of fiber in the food and also any sugar alcohols. This two can be removed from the entire carbohydrate count on several low carbohydrate diets. One more thing to consider is the medium of carbohydrate counter. The books that have the carbohydrates counts, handy devices, and the online options all are there, every one with its own advantages and disadvantages.

To choose the best carbohydrate counter, one has to consider their particular needs as well as its uses. Various counters come in form of a book, others are presented only online and several are open on any portable electronic reader. As well it is significant to keep in mind the scope of the database counter. For individuals who need specialty diets which are made up of hard-to-find ingredients, a general counter might not consist of information on them. Try to find one which provides details to that particular diet.

There are many books on the market which offers carbohydrate counts for several common foods. A number of these books provide comprehensive nutrition information on foods, and include the protein, calorie counts and fat grams. It also provides extra nutritional data. Other books concentrate on carbohydrates hence making them at least less bulky and easy to carry. Portability of a carbohydrate counter is normally a plus when you use the counter while doing grocery shopping or dining out. Some of such books are as well available in the form of e-book.

Many free and paid services online are there that can offer carbohydrate counts. Some of these kinds of services function as food diaries. You can just type in various foods that you consume, together with the portion size, and that program will follow all the carbohydrates you eat in one day. Some online services are sternly informational, and offer only nutritional data with no any record-keeping services.

The shortcoming of the various online carbohydrates counters is that all of them are not portable, except when they are provided like an application for a mobile phone or other handy devices. Another alternative is a portable food calculator. These devices offer the benefit of both the printed as well as online carbohydrate counters in a single small, portable gadget which is designed to keep track of the nutrition ingestion.

When choosing a carbohydrate counter, it is extremely significant to know if it entails low carbohydrates products and also common prepared foods in the listings. When it does not, just be convinced an online service or calculator provides you the alternative of adding other custom foods. Several dieters depend on low carbohydrates types of foods and snacks. These products are required to be counted in the food journal of the dieter, but might not be automatically comprised in a program of carbohydrate counters. In addition, the counter of your choice can enable you to follow the carbohydrates you consume.

Carbohydrates For Diabetics

Carbohydrate is an organic compound that serves as nutrient and is a source of energy in the human body. The carbohydrates work in the human body by entering the digestive system changing the carbohydrates to glucose which is the blood sugar. Some of the foods which have high contents of carbohydrates include; fruits, sweets, soft drinks, potatoes, rice and bread and they contain 4 kilocalories per gram. The carbohydrates are known as a good source of fiber, but too much consumption of this may lead to sugar related ailments.

There are various organic compounds that are parts of carbohydrates and each has its own purpose. The compounds include; polysaccharide which conserves energy in a body, the monosaccharide ribose is another part that works as a coenzyme and it is required for the proteins biological activity. Lastly there is the ribonucleic acid RNA which is a component of the DNA and with the help of carbohydrates it assists in body growth. Apart from that carbohydrates role in the body is to fuel the central nervous system; it also fuels the muscular system, it helps conserve protein in a body, and also supplies fiber to help in digestion and is known to reduce the effect of heart diseases and obesity as well.

Carbohydrates for diabetics
People who have diabetic problems often have issues with consuming foods with carbohydrates and this is because the carbohydrates once consumed get converted to sugar glucose. The sugar glucose then needs help from the body hormone called insulin to direct it to the cells of the body so as to generate energy. The problem for people with diabetes comes when the use of insulin causes their blood sugar to rise and in turn may make their health worse. So a person who has diabetes should control the carbohydrates they consume whereby they are advised to eat whole-grain foods and fruits which contain high volumes of fiber that are known to help to slow the body’s absorption of sugar.

Meal Planning
The best way of managing carbohydrates for diabetics is meal planning. You must be careful constantly checking the starch and sugar levels in the foods you consume on a daily basis. This in turn will introduce you to new foods and keep you from unhealthy diets. Also this meal planning is not only for diabetes patients but also for people who are trying to increase or lose weight. This comes from nutritionists or doctors who prescribe the best foods you can eat to increase weight using carbohydrate levels as well as reduce weight with the same technique. Other diseases that may attribute to carbohydrates include; lactose intolerance due to the sugar content of glucose and galactose, galactosemia which also contains galactose and lactose, dental caries are caused by the sugar properties where the teeth begin to decay lastly there is hypoglycemia which is caused by not having enough sugar in one’s body. The good news about all of this is that it can be controlled by nutrition and exercise done regularly.

Carbohydrates in Apples

If you are undergoing a vegetarian diet, liquid diet or any diet programs which will only require you to eat fruits and vegetables, then you must be thinking that you are not taking some food components which contribute to weight gain such as sugar and carbohydrates. The truth of the matter is that, fruits and vegetables contain an exceptional amount of carbohydrates. There are actually two types of carbohydrates, simple and complex. The ones in fruits and vegetables are the simple carbohydrates. There are bountiful kinds of fruits available in the market and one of the most delicious and perfect for dieters are apples. So what is something interesting about carbohydrates in apples? The following paragraph will provide you some of the significant facts that you ought to know about carbohydrates in apples.

An apple weighing approximately 125 grams contains 17.3 grams of simple carbohydrates. The amount of carbohydrates in a single apple can provide you 260 kJ (kilo joules) of energy. Simple carbohydrates are also called simple sugars. It must be true that simple carbohydrates in apples are considered simple sugars but fruits like apples also contain a specific kind of sugar which is called fructose. As you eat the apple, its carbohydrate content together with its fat and protein contents is converted into calories. Its sugar in fructose form is converted into glucose and the rest of the nutrients are being absorbed by the body. The bodily mechanism responsible for all those processes is called metabolism. You must now be reluctant if you are still going to buy apples the next time you go to the market after hearing such information. But there are still some several things you may not know yet.

Just like any other fruits and vegetables, apples contain phythonutrients which can help you to regulate your blood sugar level. Recent studies have shown that polyphenols in apples can help in the prevention of diabetes. Flavonoids, specifically quercitin, are found in apples. The compound effectively inhibits the enzymes such as alpha-glocosidase and alpha-amylase which are known to be involved in breaking down complex carbohydrates converting them into simple sugars. As a result of inhibition of those enzymes, your blood has fewer simple sugars to absorb. Moreover, the polyphenols found in apples have been proven to decrease the absorption of sugar in the digestive track. With that, the beta cells in the pancreas are being stimulated to produce insulin which is a very essential chemical excreted by the body to utilize the sugar as energy. Apples also contain approximately 3 grams of dietary fiber. Fiber is very essential in detoxifying the entire system sweeping away unnecessary toxins out of the body. An apple contains vitamins such as the vitamins A, C, D, E and other forms of B vitamins. It also contains a number of minerals such as calcium, iron, magnesium, potassium, zinc, phosphorous, selenium, manganese, sodium, copper and fluoride. All those nutrients put together to give you practical benefits for your entire well-being.

In general, carbohydrates in apples are still carbohydrates. The same carbohydrates you can get eating your favorite candy, cake and some other confections. Therefore it is still an imperative to still work out so the converted carbohydrates in apples are efficiently utilized by the body.

Importance Of Carbohydrates In Fruits

In the recent past, there have been speculations that carbohydrates are bad for ones health. This is because certain studies have come up with the conclusions that certain lifestyle diseases are brought about by consumption of carbohydrates.

The truth of the matter of the is taking considerable amounts of carbohydrates daily is actually very beneficial. This is because, not only do they provide one with energy for their day to day activities, but they also reduce the risk of one getting diseases such as anorexia.

Statistics have shown that, anorexia is among the leading causes of death among female teenagers. This is because a majority of them want to be ‘fit’. This forces them to take drastic measures, which include cutting down on their daily carbohydrate intake, until their bodied become weak and frail, eventually leading to death.

It is important to note that carbohydrates can be found in various sources. A majority of starchy foods such as maize, millet, potatoes and whole meal flours are just but among the leading sources of carbohydrates. What most people do not know is that, some of the fruits sold in the markets are very good sources of carbohydrates too.

Fruits have been known to be the leading source of vitamins. Just like their counterparts, vitamins are also very essential for our bodily functions. This is because vitamins are protective foods. This means that they enable us avoid certain infections that tend to attack, whenever our immune system fails us. Carbohydrates in fruits are known to be the primary fuel source for the functioning of various fundamental organs in ones body.

Such organs are the heart, brain, liver and kidneys. These are some of the organs that are constantly at work throughout ones lifetime. Therefore, they need enough energy to keep the body running. Thus lack of enough carbohydrates in ones body can lead to failure of these organs, which in turn bring about fatalities. However, if the body has a constant supply of the carbohydrates, it breaks them down to form glucose which is easier to digest, thus making it possible for the organs to function accordingly.

Some of the fruits which provide one with carbohydrates include; mangoes, bananas, pineapples and apples. This fruits contain sweet sugars which in turn contain glucose which is a good source of carbohydrates. The carbohydrate that is found in fruits is known as ‘simple sugars’. This means that they are sugars which are easily digestible and they contain very little amounts of calories. Thus if you are out to loose weight, taking such fruits may help you in accomplishing your goal, as not only will you be reducing the amount of calories you take every day, but you will also increase the rate at which your body synthesizes the energy released from these foods leading to easier and faster loss of weight.

If you want to live a long healthy life, you should consider including fruits in your daily meals so as to ensure that you get the right proportions of carbohydrates for your bodily functions.

Discover The Amount Of Daily Carbohydrates Needed By Your Body

Foods rich in Carbohydrate are the main source of energy needed by the body to function properly. The body usually breaks down the carbohydrates or the carbs, into fuel that is then used by the cells and muscles. That is the reason why you should learn about the moderate amount of daily carbohydrates needed by your body. Actually, there are two kinds of carbs, which include sugars and starches. Sugars can be referred to simple carbohydrates that may be easily digested by the body and include foods such as cake, candy, soda, fruits and jellies. On the other hand, Starches can be referred to as complex carbohydrates that the body may take longer to completely digest and include foods like grains, breads, pasta, noodles, tortillas, fruits and vegetables.

Many foods rich in carbohydrate may as well be loaded with some other nutrients. For instance, Fruits and vegetables are great carbohydrate sources, but they are also great suppliers of vitamins A and C, along with other vitamins and even minerals. Additionally, dairy products are also good suppliers of carbohydrates.

Some carbohydrates-rich foods contain fewer nutrients. Foods which are made from the sugar (brown, white, powdered or raw) as well as honey, corn syrup, and molasses can be simple carbohydrates offering little to the diet, but provide extra calories. Consequently, a diet with too many extra calories may lead to surplus body fat. In this case, you should always use the Food guide provided in order to limit yourself from consuming extra sugary foods, regardless of the fact that they contain carbohydrates.

Quality daily Carbohydrate Choices
For a good number of individuals, most of their carbs in their diet usually come from cakes, cookies and other sugary foods. You do not necessarily have to reduce the amount of daily carbohydrates you consume, but it would be necessary if you should try to take foods that will provide the body with additional nutrients and a smaller amount of sugar and fat. Below are a few guidelines to help you make healthier carbohydrate choices:Whenever you feel like taking white bread, you should consider switching to bread made with whole-wheat flour. You may use it for either sandwiches, French toast or even crush it into breadcrumbs.For those who like to snack on crackers, high in sodium and fat, they should consider switching to whole-wheat crackers. For instance, Triscuits are usually made with whole-wheat, and come in low-sodium and reduced-fat varieties.Taking milk on daily basis is one of the greatest ways of loading up on quality carbs. However, whole milk contains high fat content. In this case, you can go for 1% skim or skim milk that is prepared with calcium instead.Find out all about using sugar and oil replacements when cooking. You may use applesauce or pureed prunes Instead of oil in muffins and cakes

Knowing the right amount of daily Carbohydrates suitable for your body
Many medical experts will tell you that 60% of the total calories you consume daily should be from the carbohydrates. In order to know the amount of these carbohydrates you require, you should multiply the amount of calories required by six. For example, if the required amount of calories per day is 2,000, then simply multiply 2,000 by 6, which should result to 1,200. So you will require 1,200 calories from the carbohydrates. A gram of carbohydrates contains 4 calories. Take 1,200 calories and simply divide by 4, which should be 300 grams. Finding out the number of calories and the carbohydrates your body needs will assist you when it comes to reading food labels.

Example of carbohydrates

Carbohydrates is a class of major nutrients that required by our bodies. It is an energy giving food. Our body in one way or the other requires energy at all times. Whether just lying down or carrying out some tasks our body use energy. There is a deception that too much intake of carbohydrates leads to weight gain. That is not the case and many have succumbed to this lie and caused some aliments in their body.

In your nutrients carbohydrates comes into two categories. That is; the simple carbohydrates, which are also known as simple sugars and complex sugars. Simple sugars as the word suggest are broken down with ease and faster. So they can be called a fast source of energy. Example of carbohydrates under simple carbohydrates may include, refined sugars found in chocolates, biscuits, cookies or the sugar that will add in to our beverages. Other good example of carbohydrates in the class of simple sugars can be found in fruits.

We have seen in some cases that, when a person faints, he or she is given a soda or even a spoon of sugar. Energy is revived instantly. On the other hand complex carbohydrates will take longer to be broken down into glucose. This is good news because the longer they take will also mean that some will be retained in the process.

On the same note, this will mean that the body will have balance as energy will be distributed as long as it is need. An excellent example of complex carbohydrates is peas, beans and rice. In both groups, we learn that carbohydrates are foods rich in starches, sugar and fiber.

After ingestion of Carbohydrates in the body, it is converted to glucose. The glucose is then transported and used by the body as a source of energy. The body has the ability to store up this energy. That is the energy converted is not used all at the same time. The stored energy is used later in the body as need arises.

Caution should be taken too while feeding on carbohydrates in your diet. Too much intake of carbohydrates can result to fluctuation of energy, hence upsetting your body balance. For those who love snacking a lot be warned. As we all know most of our snacks contain high content of carbohydrates. Example of carbohydrates that can lead to energy fluctuation are nuts.

What is an example of carbohydrates that we can depend on in our diet? So as you reflect on this question, kindly note that, carbohydrates, is needed in your body like other groups of nutrients. Lack of the right quantity or more of carbohydrates will raise an alarm in your body. It is also important to understand your body. Learn what works best for you and you will settle for the best.

Whatever your lifestyle liaise with a nutritionist where best example of carbohydrates is concerned. Get enough information on the same so that you will not be a victim of inadequate information. Make sure that other portions of nutrients are in order, so as to achieve the best in your healthy lifestyle.

Complex Carbohydrates Examples

You must have heard about the term “Complex Carbohydrates“. What are they and why are they so important for the proper functioning of the body?

A substantial portion of your diet must include carbohydrates for your body to function efficiently. When you consume carbohydrates, your body breaks them up and converts them into sugar or glycogen which is an important source of energy. If you don’t eat carbohydrates, you might end up feeling lethargic, weak and have a difficult time performing your daily tasks. But not all carbs are good for you. There are two kinds of carbohydrates – Complex (or Good) carbohydrates and Simple (or Bad) carbohydrates. The Complex carbohydrates break down slowly and provide energy to the body. They contain ‘fiber’ which keeps you full for a longer time post meals and it also eases the digestion. On the contrary, the Simple carbohydrates provide instant energy, leaving you hungry soon after meals and as a result you end up eating more food. It is important to keep these aspects of carbohydrates in mind and eat according to what’s good for your body. In order to help you identify and understand the many food items that are full of ‘good’ carbs, mentioned below are the Complex Carbohydrates Examples-

1. Whole Grains:
Whole grains have a high fiber content and a moderate protein content. They are a good source of complex carbs and are very low in fat. Millet, wheat germ, oats, wild and brown rice, oat bran, cornmeal, buckwheat and the food item made from these grains (such as bagel, buns and rolls, whole grain bread, whole grain pasta, bran cereal, macaroni etc.) are all complex carbohydrates examples.

2. Vegetables:
Vegetables are low in fat, have lots of minerals and vitamins and contain water as well. Most of the vegetables are examples of complex carbohydrates such as cucumber, onion, beets, green beans, celery, peas, zucchini, brussel sprouts, coleslaw, collard greens, sweet peppers, summer squash, winter squash, swiss chard, carrot, broccoli, spinach, cauliflower, eggplant, turnip greens, yam, potato, lettuce, cabbage, celery, asparagus, artichokes etc.

3. Fruits:
Fruits are high in fiber, water, vitamins and have a very less fat content. Fruits that are full of complex carbohydrates are apples with skin, avocado, banana, grape, guava, kiwi, water melon, figs, cantaloupe, blackberries, blueberries, raspberries, strawberries, cranberries, mango, papaya, raisins, tangerine, nectarine, pineapple, plums, oranges, apricots, prunes, pears and grapefruits.

4. Legumes:
Legumes are also known as Pulses. Lentils and beans are the most common types of legumes. Some examples of beans are black beans, kidney beans, navy beans, pinto beans, soy beans, lima beans, black beans, peas and garbanzo beans.

5. Other sources:
Dairy items such as skimmed milk and low-fat yogurt; nuts and seeds such as almonds, brazil nuts, cashews, raw coconut, flax seeds, macadamia nuts, pistachio nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts etc., are all packed with complex carbohydrates.

These were some complex carbohydrates examples. The complex carbohydrates are known to be the building block of a healthy body and eating these foods in their natural form will give you more health benefits.

Get That Extra Surge Of Energy From Food With Carbohydrates

So you want that extra boost of energy. Perhaps you’ve been feeling rather fatigued lately, or maybe you’re about to hit the gym. Bottom line is, you’ve been told time and again that carbohydrates are the go-to foods for your energy storing needs. Now you’re on a quest to consume some food with carbohydrates…but where can they be found?

Carbohydrates, often called “go” foods, are found in a wide variety of dishes. In a typical day, you are likely to come across many examples of food with carbohydrates. They come in three forms – starch, sugar, and fiber. We will give you examples of carbohydrate-rich foods under each of these categories.

Let’s begin with starchy carbs. Starchy foods are said to contain complex carbohydrates, and are generally considered to be healthier than food with simple carbohydrates, or sugars. These foods are a part of almost every meal – you have bread, potatoes, cereals, rice, pasta, and grains. They are often served as savory food, as in the case of pasta, pizza, or rice, but are also sometimes used as dessert, such as in the case of muffins or bread pudding. Many breakfast foods also fall under the starchy carb classification, including timeless favorites such as oatmeal, cornflakes, and french toast.

Within the classification of starchy carbohydrates, some foods are healthier than others – for example, brown bread and whole grains are well-known diet foods, while french fries and potato chips are regarded as junk food.

You’ve probably heard of the “sugar rush” – a sudden increase of energy you experience after eating something sweet. This happens because sugar is a carbohydrate. Any food which is sweet and contains sugar contains carbohydrates. This includes almost all dessert foods to which sugar has been added, sweet drinks, candy, and fruits (although sugar levels in different fruits vary).

Just as it is with starch, sugars also differ in their healthiness level. Natural sugars, like those found in fruits (called fructose) or milk (called lactose) are healthier, while refined sugar (called sucrose), is less healthy. This is also known as table sugar or confectioner’s sugar and is added to a many processed foods, including pastries, cookies, and candy bars. We should only take minimal amounts of foods containing refined sugar, including candies, cakes, and softdrinks. This is because only a small amount of refined sugar is broken down and used by the body – the rest is converted into fat.

The third classification of carbohydrates is the fiber group. This includes food such as brans (oat, wheat, corn), seeds (sesame, flax, sunflower), legumes, and whole grains. Fiber has the additional benefit of taking care of the digestive system, so it is advisable to incorporate as many of these foods with carbohydrates into your diet. It is easy to add fiber-rich food into your meals – simply mix some bran into your muffins or some kidney or garbanzo beans into your soup.

Now that you know which foods contain carbohydrates, it should be no trouble to obtain all the energy your body needs! Just be careful to remember that even within the carbohydrate group, there are healthier and less healthy foods, and it is always important to eat a balanced diet.

What Is Carbohydrates Role In Our Bodies

What is carbohydrates role in our bodies? Nutritionists recommend that most of our food should be composed of a great proportion of carbohydrates in some form, so why is it so important to adhere to this guideline? In this article I shall explain what is carbohydrates role and how important carbohydrates are in our bodies.

What Is Carbohydrates Function In Our Bodies?

With our day to day tiresome routines we tend to require lots of strength, it is very essential that the body is provided with sufficient energy in order to ensure that the vital organs are functioning in the right manner. Fatigue, poor mental conditions and tiresomeness are the most common symptoms associated with a carbohydrates deficit in our bodies. It is hence worth noting that carbohydrates are very vital sources of energy for the normal functioning of our bodies. If incase carbohydrates are excessively consumed, they will be converted into an innate form and then stored in the body until they are required.

Moreover, carbohydrates are very essential for the proper functioning of all body operations such as the pumping of the blood in the cardiac system and transfer of impulses through the nervous system. Carbohydrates also have fiber, which is required in the body as roughage. Roughages usually play a very important role in eliminating waste and toxins from the intestines thus keeping them free of any diseases.

Let us now briefly see how Carbohydrates function in the body.

Once you consume a carbohydrate, a variety of digestive enzymes in the body break them down forming glucose. Glucose is a form of a simple sugar according to its simple chemical structure. Glucose is used in the production of energy in the body. In the event that the glucose is not required in the body immediately, it is stored in an innate form of glycogen. Glycogen is reconverted to glucose in case need arises.

Simple Carbohydrates

Simple carbohydrates occur in a natural form e.g in fruits or as a resultant of the break down sugars and fats. Basically, simple carbohydrates contain of at least two sugar molecules. Due to this, simple carbohydrates can be broken down more easily into glucose. However, due to the ease of break down and absorption into the blood stream, the blood sugar levels rise rapidly and in turn this is followed by a drastic drop in sugar levels within a short time afterwards. As a result, there is a significant energy deficiency which results in fatigue.

Normally simple carbohydrates are found in icing sugar (used in sweetening cakes, sweets and soft drinks). This form of carbohydrates is artificial and hence increases immensely the chances of excessive weight gain. More so simple carbohydrates increase your chances of tooth decay, diabetes, mood swings and hunger.

Complex Carbohydrates
Complex carbohydrates are also referred to as starchy carbohydrates. This category mainly consists of complex carbohydrates such as fruits and vegetables, bread, pasta, brown rice, legumes, grains and cereals. The chemical structure of the complex carbohydrates is made up of sugar molecules embedded together in chains hence forming a complex chemical composition. As a result of their complex chemical structure, these carbohydrates are not easily digestible. Due to this they are the recommended sources of energy in the body as the energy is released in a slow and steady manner. Thus there are no drastic changes occurring in the body and the body is able to have a reliable energy reservoir for the whole day. The fat contents in these carbohydrates are also lower and the amount of vitamins and fibers is high.

Function Of Carbohydrates

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Carbohydrates are made up of carbon oxygen and hydrogen molecules combined to form a molecule. There are simple carbohydrates like glucose, fructose while others like starch are more complex. Foods contain three types of carbohydrates; sugars, starch and fiber. Carbohydrates have a number of functions in living creatures. These functions are;

Carbohydrates as a source of energy

Carbohydrates provide us with energy required for proper functioning of our bodies. They are digested by the body and converted into glucose in human beings. This glucose is then converted into energy and used as fuel or if not required at the time it is stored for future use.

Lack of carbohydrates causes a person to experience feelings of fatigue, lowered endurance, trouble concentrating and poor mental functioning.

Fats and proteins can be burnt to produce energy however carbohydrates are the primary energy source. Fats are only burnt when there are no carbohydrates available or when the body needs long periods of sustained energy.

When fats are burnt without carbohydrates they produce toxic compounds known as keton bodies which if left to accumulate causes ketosis, a condition in which the blood is unable to carry sufficient oxygen with fatal results at times. Another function of carbohydrates therefore is to aid in the proper burning of fat.

Carbohydrates as food storage mechanism

Living things store carbohydrates for future use in different forms. Plants store food in the form of starch while garlic and onions store theirs as inulin.

In human beings carbohydrates which have already been broken down into glucose are stored as glycogen which is stored in the liver. When the body requires energy, this stored glycogen is converted back to glucose and used by the body for energy.

Carbohydrates as cellular structure building material
Carbohydrates in the form of polysaccharides act as building material for cells in many living things. Plant cells are made of cellulose, chitin forms cell wall in fungal cells and it is also forms the exoskeleton of arthropods while peptidoglycan forms cell wall in bacteria.

Other functions of carbohydrates

Carbohydrates also act as anticoagulants with heparin which is a polysaccharide preventing intravascular clotting.

They also act as antigen with many antigens being glycoprotein in nature. This gives blood its immunological properties

They also act as hormone with hormones like Follicular Stimulating Hormone (FSH) and Luteinizing Hormone (LH) being glycoprotein in nature.

Carbohydrate in the form of fiber such as cellulose, hemicelluloses, pectin, and mucilage help in the digestion process and also helps eliminate wastes and toxins from the body keeping it healthy. It does this by improving the constitution of one’s stool making it larger and softer and therefore requiring less force to expel.

Fiber also helps in prevention of intestinal diseases, reducing risk of becoming obese, it is also helpful in for people suffering from diabetes as it helps to slow absorption of glucose and as a result prevents sudden increase in blood sugar levels after meals. It also reduces the absorption of cholesterol and may help in preventing colon cancer.

Important Facts About Carbohydrates

The hiding of facts about carbohydrates has made it impossible for the understanding of what carbohydrates and their importance in our body. These are nutrients that the body needs for its functionality. They are among the four important nutrients which comprise of proteins, fats, water and carbohydrates.

The first fact about carbohydrates is that its name comes from the word carbo. The word means carbon which is a chemical element existing in compounds found in living things as well as some non-living things. The combination of carbo and hydrate, meaning water, forms the carbohydrate compound. All of the carbohydrates break down into sugar molecules after their digestion. The speed of breaking down varies with the different types of the foods containing the carbohydrates.

The second fact about carbohydrates is that they are the outstanding energy source for the body. With the carbohydrate acting as the small branches and twigs that you use to light the fire, fats, which are the second body energy source acts as the large logs that help keep the fire up. In every gram of carbohydrate you will find four calories.

Another fact about carbohydrates is that, depending on the amount of processing done on it, they can either be good carbohydrates or bad carbohydrates. For example, eating a fresh apple direct from the tree is full of minerals, enzymes, and vitamins which the body requires. On the other hand, eating an apple pie from a fast food restaurant contains extra sugar that is refined, preservatives and other less nutritious substances. The apple pie does contain a lot of useless calories because of being very processed. This makes it a bad carbohydrate for the body.

The other important fact about carbohydrates is its benefits. Apart from being the basic source of the body’s energy, it contains enzymes from vegetables and fresh fruits. The enzymes are required for proper digestion and metabolism activities of the body. The huge quantities of minerals and vitamins found in the vegetables and fresh fruits are required by the body. However, they are required in small quantities.

The essential fact about carbohydrates that many people tend to overlook is that they should not be consumed in large quantities. Large consumption results into fluctuations of your body’s energy making you feel tired and irritated most of the time. Balancing your intake of carbohydrates with little fat, fibre and proteins. There are two types of carbohydrates, complex carbohydrates and the simple carbohydrates. The complex carbohydrates are often referred to as starchy foods. They exist in natural as well as fined processed foods. The simple carbohydrates also referred to as sugars, do exist in the refined or natural food.

The other fact about carbohydrates is that the complex ones are the best in the provision of slow and sustainable energy release than the simple ones. The consumption of too much carbohydrates results in the gaining of weight. This is irrespective of what foods you take to gain energy from. Despite there being too much publicity about low carbohydrate diets, few grams carbohydrates contain fewer calories than proteins, alcohol and fats.