Do complex carbohydrates and fiber-rich foods lower the risk of metabolic disorders?

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Consuming a high-carbohydrates diet can elevate blood sugar levels, resulting in the accelerated deposition of fats in the body. This process can contribute to obesity, which, in turn, may lead to metabolic disorders such as diabetes, high cholesterol, hypertension, and PCOS (polycystic ovary syndrome). Your current weight is influenced by your present diet and activity levels, with approximately 70 percent attributed to diet and 30 percent to exercise. For a customized diet plan, I would need more details, including your height, weight, age, and any medical issues. With this information, I can calculate your total calorie intake. It is recommended that 44 to 55 percent of your total calorie intake should come from a combination of simple and complex carbohydrates. Here are a few guidelines to follow:

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. Include other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits in your diet.
3. Opt for small and frequent meals.
4. Engage in brisk walking for a minimum of 30 minutes, five days a week.
5. Regularly self-monitor blood sugars, especially if carb intake exceeds 60 percent of the total intake.

Don'ts:

1. Avoid sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices because they are high in carbohydrates, which can increase blood sugar levels. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
2. Refrain from refined carbohydrates like white bread, pasta, and rice as they are low in fiber and have a high glycemic index, potentially leading to high blood sugar levels and weight gain.
3. Be cautious with fruit-flavored yogurts, which are usually low in fat but high in sugar.
4. Stay away from breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.
5. Limit the intake of honey, maple syrup, jaggery, and sugar.
6. Avoid packaged snacks, which are typically highly processed foods made from refined flour that can quickly raise blood sugar levels and contribute to weight gain.
7. Be mindful of high-glycemic index fruits like bananas, mangoes, dates, munakka, and raisins.
8. Avoid starchy vegetables such as potatoes, yam (jimikand), colocasia (arbi), beetroot, squash, corn, and sweet potatoes.
9. Reduce salt intake by using less salt in cooking, replacing salt with other herbs and spices, avoiding commercial soups and gravies with high salt content, and using a salt substitute.

I hope your queries are resolved and any further queries are welcome. Thank you.