Research Careful of negative effect of Your complex refined carbs

 Be Careful of Your Carbohydrates

Smart eating is one of the most powerful weapons in the fight against diabetes. But despite what you've been told, you don't have to avoid carbohydrates completely. By nature, they are not harmful to you. It depends on how and when you choose to eat it. Carbohydrates are the body's preferred source of energy because of their efficiency and convenience. Because glycolysis is the most efficient way to release energy from nutrients. Without carbohydrates, our body will convert other nutrients into glucose to compensate: This is called gluconeogenesis.

The first mistake many people make when eating carbohydrates is the amount they consume. Although it should make up a large part of your daily diet, it should not be an overwhelming majority. If 40% of your total calories come from carbohydrates, you are eating enough. However, if the number is 60% or more, you are not paying attention to adding protein and healthy fats to your diet. Not only that, but carbohydrates can be harmful and have a negative effect on hurt insulin and blood sugar levels.

The second common mistake is to start the day with refined sugar. Eating refined carbohydrates and sugars for breakfast is not wise as it raises blood sugar unnecessarily. They cause an upright gun; When you wake up, your blood sugar is more or less in the basal range. A spike in blood sugar in the morning can kill your appetite for the day, not to mention that it will be a more difficult day for you if your blood sugar levels are high. Unfortunately, refined sugar accounts for about a quarter of the average person's caloric intake

Research shows that eating carbohydrates at the end of a meal has a milder effect on blood sugar than eating a protein meal. So if you need to save carbs to eat at the end of your regular meal, you shouldn't eat them at the beginning of the day.

If you're like most people, breakfast isn't your main meal of the day. If you want to manage your calorie intake, you can eat less at the beginning of the day. Instead of carb-heavy slices of toast or cereal, try yogurt, especially with less added sugar. You can add nuts because the food is not entirely based on carbohydrates.