Good Carbohydrates, A Basic Guideline – by Rich Zaydel

There has always been a lot of confusion surrounding carbohydrates.  It really isn’t all that complicated.  There are good carbohydrates and there are bad ones.  The good ones will give you energy for physical activity. They are also full of nutrients needed for optimum health and proper brain function.  Scientific studies show that bad carbohydrates are attributed to gaining weight, diabetes, heart disease and Alzheimer’s just to name a few.

The biggest difference between unhealthy carbohydrates and healthy ones is how fast the carbohydrate sugars are absorbed into the blood stream and how much high-fiber the food contains.  Unhealthy carbohydrates are the cause of fast sugar absorption which then causes high and low blood sugar swings. Bad carbohydrates also have been highly processed and refined. This removes most of the fiber and nutritional value. And, most unhealthy carbohydrates are full of high-calorie fats, additives and preservatives. A good rule of thumb is to avoid the following list of bad carbohydrates:

• All pastries
• Bread and pasta with refined flour
• Cakes, cookies and any sweet bakery products
• Candies
• Fruit juices and drinks
• Jams and jellies
• Most custards, puddings and other sweets
• Refined grains like white rice

Making the right carbohydrate choice is essential to optimum overall health.  A healthy diet should consist of 45-65% good carbohydrates. The best healthy carbohydrate sources are:

• Raw and lightly steamed vegetables
• Legumes, beans, nuts and seeds
• High fiber 100% whole grains
• Raw whole fresh fruits
• Low fat dairy

Below is a complete list of recommended good carbohydrates from which to choose:

Carbohydrates in Whole Grains

Carbohydrates in Vegetables

Carbohydrates in Fruits

Carbohydrates in Nuts and Seeds

Carbohydrates in Beans and Peas

Carbohydrates in Dairy

Healthy carbohydrates and high-fiber foods will help in lowering cholesterol, losing weight and having much better sustained energy levels.  It will also aid in decreasing the risk of heart disease and avoiding or even reversing diabetes.  Making the right food choices will make a person feel great and have a better quality life.

Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.  Rich Zaydel is aNational Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.
www.rocknrollbjj.com