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Some time ago carbohydrates got a bad name and people, especially those on weight loss diets, shunned them like plague. Little did they know that they were committing a grievous mistake! It was like throwing the baby with the bathwater. The truth is that carbohydrates are not the enemy. They are an essential part of every healthy diet because these organic compounds provide the main source of energy for the body.

Carbohydrates, proteins and fats are the three main nutrients found in foods. Carbohydrates are classified into two main categories*simple and complex. Simple carbohydrates consist of up to three units of sugar linked together. They are digested quickly and converted to glucose (blood sugar) immediately by the body. As a result, they can be used for energy soon after they are digested. Examples of simple carbohydrates are fruit sugar (fructose), milk sugar (lactose) and table sugar (sucrose).

Complex carbohydrates include foods such as vegetables, legumes and whole grains that are most often high in fiber, vitamins and minerals. Complex carbohydrates are different from simple carbohydrates in terms of multiple sugar units linked together in chains. It is their intricate nature that does not allow them to be digested quickly. In other words, they are broken down into glucose at a gradual pace and thus provide a steady supply of energy for the body. However, many complex carbohydrates have high fiber content, which plays an important role in the process of conversion of carbohydrates into glucose. It also helps normalize blood glucose levels by slowing down the time it takes food to leave the stomach and delaying the absorption of glucose from a meal.

Weight-loss enthusiasts propagated total omission of simple carbohydrates from the diet. That is not the answer. In fact, excess of anything is bad. The golden rule is: everything in moderation. No doubt, carbohydrates*regardless of whether they are simple or complex*add extra calories that are stored as fat, which can lead to weight gain and obesity. But, giving them up totally is foolish. Instead, they should be balanced with an assortment of healthy carbohydrates such as fruits, vegetables, whole grains and beans. Such foods contain an abundance of fiber, as well as antioxidant-rich plant compounds called phytonutrients that may help the body fight disease.

To choose healthy carbohydrates you must substitute brown rice for white. You should choose whole grain breads and pastas; and experiment with less familiar grains such as quinoa, teff, millet and bulgur when preparing salads and side dishes. And, you can confidently do without foods such as cookies, pastries, crackers and other foods that contain high amounts of white flour and refined sugars. These highly processed foods have lost their nutrient value and only add calories to your diet.