What are the benefits of carbohydrate intake in the diet?

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I read your query and 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 which causes metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS. But due to medical issues where protein or fat metabolism is concerned complex carbs are recommended. First, you need to check your body mass index, which will let you understand your obesity stage. Your current weight is defined by your current diet and activity, which is 70 % from diet and 30 % from exercise. A customized diet plan needs more details like height weight age medical issues, but I can help you with quick tips of

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 in delaying 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 % 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.

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

4. Breakfast cereals like cornflakes, sugar-coated muesli, 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 are high in the glycemic index as well as load and thus need to be avoided.

8. Starchy vegetables need to be avoided like potatoes, yam (Jimikand) , colocasia ( 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 that have a very high salt content, and use a salt substitute).

I hope this helps. Feel free to get back for more queries.

Thank you.