The start of the new year often coincides with the end of the overindulgence and the start of…dieting season. Energy from glucose is used by our body to support everything from digestion and absorption to cell growth and repair, as well as physical activity. Carbohydrates consist of both simple sugars — like table sugar and sugars found in fruit and dairy products — and more complex carbohydrates, which are formed when simple sugars link up together to make long chains. These chains are then broken down into glucose during digestion. Carbs are found naturally in plants like fruits, vegetables, grains and legumes, as well as animal products like milk and cheese. Going low-carb might sound like a great solution to overdoing it after the holiday season. Rather than restricting all food sources of carbohydrates, focus on eating nutrient-dense foods that are high in fiber, vitamins and minerals — like whole grains, fruits, vegetables, legumes and dairy. Eating fewer sugary sweets, sodas and snacks will also help increase the nutrient density of your diet. A well-rounded eating pattern can and should include a mix of all types of foods! Fiber is a carbohydrate found in plant foods like fruits, vegetables, beans and whole grains. Instead, it passes through the gastrointestinal tract undigested and reaches the large intestine mostly intact, while providing health benefits along the way.
Two common New Year resolutions are to lose weight and exercise more. To get the fastest results in the shortest time, the use of fad diets spike. Most fad diets require low carbohydrates, and higher protein and fats. But is going cold turkey on carbs the right way to go? The signs indicate a low or no carb diet can cause long-term harm. Over the years, carbohydrates have got a bad reputation. Good carbs like fiber and starch are essential for overall health and wellness.
People who go on restrictive diets may not get all of the nutrients that they need. Those who choose low-carb diets—either for weight loss or health management—may not get enough of certain vitamins and minerals including thiamin, folate, vitamin C, magnesium, iron, vitamin D, vitamin E, and calcium. To make sure that your body functions well on a low-carb diet, consider the sources of each of these micronutrients. Then try to include these foods in your meals and snacks throughout the day so that you get the recommended daily intake of each essential nutrient. Thiamin sometimes spelled “thiamine” is important for energy production and brain and nervous system function. Thiamin works with other B vitamins, so a depletion of one can cause others to function less effectively in the body. This vitamin is also prone to destruction in food processing, storage, and cooking. For this reason, some flour and cereal products are enriched with thiamin. Adult women should consume 1. Many non-starchy vegetables provide.