What is the role of carbohydrates in diet?

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I understand your concern.

Consuming high carbs leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to metabolic disorders like diabetes, high cholesterol, and hypertension. A customized balanced diet plan needs more details like height, weight, age, and medical issues. Based on that I can calculate your total calorie intake and out of 100 percent calorie intake 44 to 55 percent should come from a combination of carbs like simple and complex carbs. I would not recommend reducing carbs drastically from your diet but you can follow a few guidelines to balance your carbs.

Do's-

1- Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber and fiber helps delay the process of sugar release from foods.

2- Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be taken in the diet.

3- Small and frequent meals to be taken.

4- A brisk walk for a minimum of 30 minutes five days a week is compulsory.

5- Regular self-monitoring of blood sugars is extremely important if carb intake is high more than 60 percent of total intake.

Don't's -

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels and weight gain.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index as well as Load and thus need to be avoided.

8. Starchy vegetables need to be avoided like potatoes, yam (zimikand), colocaisa (arbi), beetroot, squash, corn, and sweet potatoes.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies, which have a very high salt content, and use a salt substitute).

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.