{"id":8470,"date":"2015-11-24T13:54:33","date_gmt":"2015-11-24T18:54:33","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/choosing-smarter-carbs"},"modified":"2018-08-30T09:54:48","modified_gmt":"2018-08-30T09:54:48","slug":"choosing-smarter-carbs","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/uk\/choosing-smarter-carbs\/","title":{"rendered":"Choosing Smarter Carbs"},"content":{"rendered":"

It\u2019s time to set the record straight on carbs: They\u2019re not all bad for you. Some carbs are among the best nutritional choices you can make. And they\u2019re necessary to keep up your energy. Here\u2019s why: Carbs are broken down into simple sugars, which are eventually absorbed into the blood stream. When that happens, the pancreas produces insulin. Insulin is a hormone that moves sugar from the blood stream into cells, where it can be used as a source of energy. But if you choose the wrong carbs, such as a high-calorie dessert made with simple sugars, that process occurs too quickly and you\u2019re likely to get hungry again, and maybe even feel a slump in your energy level. But how do you know which carbs are worth putting on your plate and which you should ditch? Here\u2019s a quick guide to understanding the differences.<\/p>\n

\u201cBad\u201d Carbs<\/strong>
\nIs it white? Has it been refined? Then it\u2019s probably a \u201cbad\u201d carb\u2014a food that has had fiber removed or has been refined through other processes. Simple carbohydrates like those in sugar, syrup, candy, and soda digest easily and can offer a quick burst of energy that also leads to a faster rise in blood sugar and insulin secretion. These are temporary conditions that can, over the long haul, lead to insulin resistance and even diabetes. But don\u2019t think all complex carbs are \u201cgood\u201d: Complex carbohydrates that have been refined and processed, such as white bread and white rice (unless they are marked \u201cenriched\u201d), have had many of their nutrients and fiber removed, so they\u2019re not the best choice either.<\/p>\n

\u201cGood\u201d Carbs<\/strong>
\nRich in fiber and micronutrients, \u201cgood\u201d carbohydrates are vital for keeping our bodies nourished and healthy. Naturally occurring simple carbohydrates such as the sugars found in milk and fruits contain essential vitamins and minerals. Fiber-rich complex carbohydrates such as those in whole grain breads and cereals, fruits, starchy vegetables (potatoes, squash, yams, and corn), and legumes (beans, peas, lentils, and peanuts) take longer to digest than their \u201cbad\u201d carb cousins and regulate the rise of blood sugar, helping you avoid the dip in energy that accompanies a refined carb. The fiber in these foods will also keep you feeling fuller and help you feel more satisfied, so you\u2019re less likely to fall into the habit of diving into the nearest \u201cbad\u201d carb when ravenously hungry. Experts suggest that three quarters of your plate at any meal should be filled with \u201cgood\u201d carbohydrates, like fruits, vegetables, and whole grains.<\/p>\n

Soup<\/strong>
\nTuscan Kale and Bean Soup<\/a><\/p>\n

Salad<\/strong>
\nCracked Wheat and Chickpea Wrap<\/a><\/p>\n

Entr\u00e9e<\/strong>
\nQuinoa and Kale Stuffed Sweet Potato<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s time to set the record straight on carbs: They\u2019re not all bad for you. Some carbs are among the best nutritional choices you can make. And they\u2019re necessary to keep up your energy. Here\u2019s why: Carbs are broken down into simple sugars, which are eventually absorbed into the blood stream. When that happens, the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,79],"tags":[],"class_list":["post-8470","post","type-post","status-publish","format-standard","hentry","category-balanced-eating-uk","category-mindful-eating-uk"],"acf":[],"yoast_head":"\r\nChoosing Smarter Carbs - Mindful by Sodexo - United Kingdom<\/title>\r\n<meta name=\"description\" content=\"Not all carbs are bad. 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