Choosing Between Brown and White Carbohydrates
What is the difference between Brown and White Carbohydrates?
White carbohydrates , for example white flour are made from refined grains. This means that the grains used have had some of the iron, fiber and b-vitamins stripped away. This method betters the texture and shelf life of the product. Synthetic B vitamins are added to the product later on.
Brown carbohydrates, for example, brown rice, include grains still in their natural, unrefined state. As a result of this, whole-grain carbohydrates include a larger amount of beneficial fiber, vitamins and antioxidants.
Which should I choose?
There is research to suggest that deciding on whole-wheat carbs rather than carbohydrates that are refined, people may lead healthier and longer lives. This is because the threat of dangerous conditions, including heart disease and some cancers is lessened and also that whole-wheat foods have a larger concentration of nutrients and antioxidants. Blood sugar levels are made better, because whole-wheat carbs are slowly absorbed into the body whereas refined carbohydrates become absorbed quickly and may cause blood sugar levels to sky-rocket.
How can I tell if a product is made from whole-wheat?
To begin, take a look at the product’s name; this will let you know. Look out for names such as ‘Whole wheat’, ‘Whole corn’ and ‘Whole Grain’.
Another method to know if the product you have picked is made from the whole-grain is take a look at the ingredients list. The first few ingredients make up most of the food. Again, check for ingredients beginning with ‘whole’.
Lastly, check the nutritional facts list; if each portion offers you a fiber count of three grams or more, it is most likely a whole-wheat {food| product.
Will whole-grains help me lose weight?
Absolutely. Whole-wheat carbohydrates include a high fiber content which can be good pills for weight loss as it adds bulk inside the stomach, meaning that you will stay fuller for a longer amount of time and will need fewer calories as a response to this. You will not get the same result from white carbs as refined carbs just do not have as much fiber.
What types of food are made from Wholegrain?
There are many products that are available in whole-wheat versions including:
* Breakfast cereals
* Brown rice
* Bread
* Oatmeal
* Bulger
How much whole-grain should I be eating?
The USDA suggest three servings of whole-grain carbohydrates everyday. This is easily achieved after you change from refined carbs to whole-wheat.
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